In Good Health // Managing Mental & Menstrual Health

As a Health Psychologist, I am focused on the mind-body connection and just how intertwined our mental and physical health are. For many women, periods can cause physical discomfort, as well as emotional and psychological challenges. We hear enough sexist jokes about PMS (pre-menstrual syndrome), but we don’t actually seriously address the emotional ups and downs of our menstrual cycles enough. Many women notice that their mental health changes depending on where they are in their cycle, and this makes sense; because hormones fluctuate, impacting the areas of our brain which are responsible for mood and emotions.

Understanding Our Menstrual Cycle

When working with clients regarding their physical health, I like to start by helping them to understand the underlying biological processes. This can contribute to feelings of empowerment and also provides clients with a clearer idea of what is happening in their body. Our menstrual cycles are divided into four phases, each involving hormonal changes that impact both our physical and mental health:

1.    Menstruation Phase: When menstruation occurs, typically lasting between 3-7 days. Estrogen and Progesterone are at their lowest, which can lead to changes in mood and fatigue.

2.    Follicular Phase: Post-menstruation, typically lasting between 7-10 days. Estrogen levels start to rise, leading to improvements in mood and energy levels.

3.    Ovulation Phase: An egg is released due to a surge in Luteinizing Hormone (LH). Individuals can experience an increase in energy and libido but also anxiety or irritability.

4.    Luteal Phase: Post-ovulation until menstruation. Progesterone rises and falls if pregnancy does not occur, which can lead to pre-menstrual syndrome (PMS) and symptoms such as mood swings, bloating, and breast tenderness.

Understanding our cycles better, allow us to work with them rather than against them.

The Psychological Impact of Menstruation

It is no surprise that women experience psychological challenges throughout their cycle, especially considering the biological processes and the roles of hormones. In some cases, women may struggle with Premenstrual Dysphoric Disorder (PMDD), which can cause extreme mood disturbances, requiring professional support.

Recognising how feelings of irritability or sadness may be linked to your menstrual cycle can help you with an increased self-awareness, allowing you to respond with self-compassion.

Strategies from a Health Psychologist to Improve Menstrual Mental Health

Let’s first talk about self-compassion. Being kind to yourself during your menstrual cycle means treating yourself with the same kindness you would offer a friend. Self-compassion involves being mindful of your emotions without judgement. Knowing it is normal to feel upset or irritable during your menstrual cycle.

This leads us to self-care and doing the things that make us feel cared for. When we are stressed or anxious, we often neglect activities that bring us pleasure, which can perpetuate negative feelings. Instead, prioritise activities that nurture your mind and body; simple things like going for a walk in nature, moving your body, cooking a nice meal, listening to your favourite music, or calling a friend.

Practicing mindfulness and relaxation techniques, such as breathing and yoga, can promote a sense of calm and reduce the intensity of uncomfortable emotions. These practices can help short-term but also contribute to your long-term mental health.

Tracking your physical and emotional symptoms can help you to get to know your body and cycle better, enabling you to anticipate and manage any emotional changes. Keeping a journal to track moods or symptoms is a great way to express how you’re feeling and help increase self-awareness.

Maintaining a strong support network is important. Talking to friends, family, or a mental health professional can be helpful if you’re struggling with your emotions. Sometimes it can be as simple as having someone to validate your experiences and offer perspective, to makes a positive difference.

Hopes for the Future

If we aim to foster a generation of confident and informed women, let’s continue this narrative and encourage a more open and accepting approach to menstrual mental health. Educating girls about menstrual health will empower them to understand and embrace their bodies on both a physical and emotional level. By promoting an open discourse from an early age, we can break down stigma and ensure that every woman feels supported and understood in managing her menstrual health.  Menstrual cycles are a natural and integral part of women’s health and well-being and this includes psychological health, so let’s continue to push this message forward.

 // Dr Anjulie Dhillon, Health Psychologist at Connect Psychology