Menstruation leads to many hormonal changes that can cause physical and emotional effects that may contribute to anxiety. Many women experience feelings of irritatibility and emotional instability the week or so before their period. A little bit of anxiety in the week or two before your period is normal. But the common reason that PMS symptoms, including anxiety, arrive in response to changing levels of estrogen and progesterone. Excessive imbalance can mean there might be a deeper cause.
In general, women are more likely than men to suffer from anxiety disorders and anxiety symptoms which may increase during their periods. This hormonal rollercoaster can affect neurotransmitters in your brain, such as serotonin and dopamine, which are associated with mood regulation. Additionally, women/girls who have had difficult periods in the past, due to intense cramping or heavy bleeding, may worry about recurrent pain and discomfort before menstruation, and this can also cause added anxiety.
Below are listed a few tips which can help managing anxiety during periods:
1. Relaxation techniques:- Using relaxation techniques to reduce stress may help control your premenstrual anxiety. Common techniques include yoga, meditation, and massage therapy.
2. Sleep:- Getting enough sleep is important, but it’s not the only thing. Try to develop a regular sleep schedule in which you wake up and go to sleep at the same time every day — including weekends. Students should take good measure as not miss on sleep pattern as it adversely effects on hormones.
3. Diet:- CARBS! Eating a diet rich in complex carbohydrates — think whole grains and starchy veggies — can reduce moodiness and anxiety-inducing food cravings during Anxiety during periods. You may also want to consume foods rich in calcium, such as yoghurt and milk. Eating a low salt diet and lots of fruit and vegetables, eating small meals throughout the day to avoid bloating and Reducing caffeine and alcohol.
4. Vitamins:- Studies have found that both calcium and vitamin B-6 can reduce the physical and psychological symptoms of Anxiety.
5. Regular exercise:- Such as running or cycling -- to boost mood.
6. Cognitive-behavioural therapy (CBT):- techniques to learn new patterns of responding to anxiety. Over time, neural pathways in your brain will change, which will help to reduce your anxious responses.
Anxiety is a common PMS symptom for many women, but just like cramps and bloating, anxiety can and should be managed. Don't be afraid to talk to your doctor about your symptoms. Medication can help control severe anxiety, but should only be taken on the advice of a trained professional.