Here's How to Relieve Anxiety During Your Period, According to Experts

Whether you only experience anxiety during your period (or the days leading up to it), or deal with it all month, symptoms can worsen during this time. As if it weren't enough, PMS and periods can come with cramps, fatigue, and mood swings; anxiety during your period can spike and cause more upset in your daily life. We reached out to expert sources—Dr. Prudence Hall and Dr. Sherry Ross—for more on what causes your anxiety during your period and what you can do to help treat it. 

What Causes Anxiety During Your Period?

If you've noticed your anxiety spike before or during your period, it's likely not just an unfortunate coincidence. "Because of differences in brain chemistry and the impact of hormones such as estrogen and progesterone, women are already more likely than men to suffer from anxiety disorders and even panic attacks," explains Dr. Hall. "And these can definitely be more pronounced right before and during their periods."

Hormones control and regulate our bodies as well as our mental health. Hall says that "due to hormonal fluctuations, PMS (premenstrual syndrome) interrupts and upsets that balance, often triggering symptoms like increased anxiety."

Symptoms to Watch For

Anxiety can be different for everyone, and there are some signs that mean more is going on. Not sure if you're experiencing some common symptoms of PMS? Dr. Ross outlines what to look out for: 

• Mood swings
• Anxiety
• Depression
• Anger
• Crying spells 
• Feeling worthless

If you've experienced one or more of these symptoms one to two weeks before your period, it's very likely these emotions are caused by PMS. However, if these symptoms continue or become too difficult to manage on your own, it's best to seek professional help.

How to Relieve Anxiety At Home

Dr. Hall and Dr. Ross have a few recommendations for feeling better when your anxiety has been triggered. Two holistic approaches are to overhaul your diet and lifestyle.

Diet Tips for Anxiety During Your Period

According to Hall, an anti-inflammatory diet rich in fruit and vegetables and low in animal products can help ease the anxiety-inducing effects of PMS. She also recommends avoiding alcohol and caffeine. 

Similarly, Dr. Sanam Hafeez, an NYC-based neuropsychologist, says research shows that calcium and vitamin B6 are effective in alleviating physical and psychological symptoms of PMS. "Eating complex carbs also helps with PMS," she says.

Lifestyle Tips for Anxiety Relief

Staying active with exercise and taking time outs with mindfulness practices, such as yoga and meditation, can also help your body to find balance, according to Hall. Getting enough sleep every night is also crucial.

Stamina and endurance decrease during this time, so it might feel best to back off more intense training and not feel anxiety or stress over poor performance. It's totally normal. Instead, try activities that have been proven to help relieve symptoms of PMS, such as yoga, walking, swimming,and Pilates.

Discuss Whether Birth Control May Be a Factor

If you take birth control pills and are looking for a more aggressive strategy, Dr. Hall suggests coming off the pill and switching to an alternative that may work better. She also notes that testosterone, a hormone traditionally associated with men, is very important for women. Among the many effects of testosterone, Hall notes its key role in regulating confidence, adding that testosterone levels, like estrogen, are also curbed by oral contraception.

Ultimately, Hall has found that when patients stop taking the pill, estrogen and testosterone levels rise, and anxiety and other symptoms—like low self-esteem—decrease. To normalize the body’s hormonal state, Dr. Hall also suggests asking your doctor about bioidentical estrogen or natural dietary supplements that can help combat anxiety, promote healthier sleeping patterns, and improve digestion.

Tips for Preventing Anxiety During Your Period

While preventing anxiety during your period completely may not be possible, there are several lifestyle habits you can use to avoid the other PMS symptoms associated with anxiety during your period. Here, Dr. Ross outlines what you can do to help prevent anxiety with dietary changes that benefit other PMS symptoms, too:

• Drink two to three liters of water a day. Adding ginger to hot water can also help. 
• Stay hydrated by eating water-based foods (including strawberries, blueberries, celery, cucumber, lettuce, and watermelon). 
• Eat healthy food including fresh fruits and vegetables, fish, chicken, and complex carbohydrates such as whole grains and brown rice. 
• Eat foods or take supplements that contain calcium, vitamins E and D, thiamine, magnesium, and omega-3 fish oil.
• Eat foods that are natural diuretics, such as celery, cucumbers, watermelon, tomatoes, asparagus, lemon juice, garlic, melon, and lettuce. 
• Drink green tea—it's both relaxing and a natural diuretic. 
• Exercise four to six times a week for a minimum of 30 minutes.
• Limit alcohol consumption.
• Eat calcium-rich foods or take calcium supplements to reduce muscle cramps (Dr. Ross recommends taking 1,000 mg per day); cheese, yogurt, milk, sunflower seeds, spinach, soybeans, kale, figs, almonds, sesame seeds, and tofu are also excellent sources of calcium.
• Drink warm or hot water to help relax uterine muscles. 

When to See a Doctor

As long as anxiety, depression, and irritability disappear once your period begins, these symptoms are all considered normal signs of PMS. However, "if these emotional changes continue beyond your period, this may suggest a more underlying medical concern of psychological dysfunction," warns Dr. Ross.

As she explains, premenstrual dysphoric disorder (PMDD) is a condition where emotional changes—such as anxiety, depression, and irritability—begin to disrupt your work and personal life. Medications that treat depression and anxiety are often prescribed to those with PMDD. 

Keep in mind, if none of the previously recommended treatments such as diet, exercise, or mindfulness help to ease feelings of anxiety, Dr. Ross suggests meeting with a healthcare professional to discuss treatment options.

The Final Takeaway

According to Dr. Ross, a history of depression, anxiety, or other mental health concerns can exacerbate typical PMS symptoms, "including mood swings, extreme depression, fits of anger, and overwhelming anxiety." Ultimately, certain mental illnesses can make common PMS extremely difficult to manage. Remember: You should never feel ashamed for having to seek professional help if your PMS symptoms become unmanageable. Seeking advice from a certified healthcare provider will get you the care you need to help manage your anxiety.