Understanding The Connection Between Menstrual Health & Mental Health

Being born as a woman surely isn't everybody's cup of tea. Especially when it comes to dealing with the physical and physiological aspects of being a woman, there is a lot that one had to go through. From menstruation to childbirth to menopause, these are just a few physical aspects of how women have a load on their shoulders. Or so one thinks. All of these have a significant impact on a woman's mental health as well.

The connection between menstrual cycles and mental health

Menstruation is a physical change that shifts the entire lifestyle of a female. From planning a whole lifestyle around the menstrual cycle to going through several symptoms, including cramps, tenderness, headaches, mood swings and much more.

Regarding this connection, Dr Tejal Kanwar- Gynaecologist and Menstrual Health Consultant with Ujaas says, "Fluctuations in hormones during phases of the cycle can potentially impact neurotransmitters and brain chemistry which influence mood and causes PMS (premenstrual syndrome) These are physiological changes and can vary in intensity in different individuals. Various other conditions can also result due to hormonal fluctuations. It is important to note that not all mental health issues are directly related to the menstrual cycle and other factors like genetics, environment and life circumstances play a significant role in mental health."

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Some aspects that lead to mental health problems due to menstrual cycles

Several factors have been identified that can influence a person's mental health throughout their cycle. Here are some key points to understand the connection between the menstrual cycle and mental health:

There are mood swings

These hormonal changes can affect neurotransmitters in the brain, such as serotonin, which plays a role in mood regulation. The rise and fall of hormones during different phases of the menstrual cycle can contribute to emotional and psychological changes. "Experiencing very severe mood swings and not being able to resolve it or cope with it can contribute to anxiety, stress and potentially affect mental health," says Dr Kanwar.

Pain and dysmenorrhea

"Painful periods affecting the day-to-day life of a woman can have deleterious effects on a woman. It can lead to severe anxiety and irritability impacting the daily functioning of a woman. Disruption of daily life can affect productivity, education and employment. These disruptions can contribute to depression," adds Dr Kanwar.

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It can lead to anxiety and depression

Many individuals may be more vulnerable to developing anxiety and depression during specific phases of the menstrual cycle. For example, some women with a history of depression may experience worsening symptoms during the premenstrual or early menstrual phase. Many times, "limited access to affordable hygienic menstrual products can lead to distress. This can lead to stress and helplessness," adds Dr Kanwar.

Stigma and shame related to Menstruation

Dr Kanwar comments, "Societal taboos, cultural beliefs and lack of awareness surrounding menstruation can lead to shame and can affect self-esteem. A woman may start developing negative attitudes towards body image. Fear of leaks or odour, and the need to hide menstrual products can cause a lot of anxiety and stress, particularly in public places or during activities where secrecy is challenging. There is fear of judgement and women tend to feel very isolated and fear ridicule during these phases and that leads to huge repercussions."

Premenstrual syndrome (PMS) and Premenstrual dysphoric disorder (PMDD)

As per Dr Kanwar, these syndromes cause "severe fatigue, depression or anxiety with difficulty in focusing and changes in appetite as well. The exact cause for these symptoms is not known and that makes it even more difficult to treat the symptoms. Fluctuations in estrogen and progesterone levels are the triggers and every individual responds very differently to the triggers. All these symptoms, the physical discomfort and the pain can lead to a lot of emotional distress."

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Coping strategies to deal with emotional and mental challenges related to menstrual cycles

As mentioned above menstrual cycles can lead to mental and emotional turmoil among women. Here are some coping strategies that may help them to pass this time with ease:

Management of stress is necessary

Develop effective stress management techniques. Engage in activities that help you relax and unwind, such as deep breathing exercises, progressive muscle relaxation, guided imagery, or aromatherapy. Find what works best for you and incorporate it into your routine.

Regular exercise

Engaging in regular physical activity can help reduce menstrual symptoms and improve mood. Exercise releases endorphins, which are natural mood boosters. Choose activities you enjoy, such as walking, swimming, dancing, or cycling.

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Tracking symptoms for next time

Keep a menstrual symptom journal to track your emotional and physical symptoms throughout your cycle. This can help you identify patterns and anticipate when certain symptoms might occur. Knowing what to expect can make it easier to cope with them.

Learning relaxation techniques

Incorporate relaxation techniques into your daily routine. This can include deep breathing exercises, meditation, mindfulness, taking warm baths, or listening to calming music. These practices can help reduce anxiety and promote relaxation.

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Challenge negative thinking

Challenge negative thoughts and replace them with more positive and realistic ones. Practice reframing negative self-talk and focusing on self-empowering thoughts. Cognitive Behavioral Therapy (CBT) can be helpful in learning these techniques.

Time management

Plan your schedule to accommodate potential changes in energy levels and mood during different phases of your cycle. Prioritize tasks when you have more energy and consider delegating or rescheduling non-essential activities during more challenging times.

Seek professional help

If your symptoms are severe and significantly impacting your daily life, consider seeking help from a mental health professional. They can provide individualized support and treatment options such as therapy or medication if necessary.

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"If menstruation-related mental health symptoms significantly affect the daily life or wellbeing it is recommended to consult with a healthcare professional. They can provide the right guidance and further evaluation can be carried out. Coping strategies and potential treatments can be decided thereafter. This stigma needs to be addressed and is crucial for promoting mental health among women and ensuring equitable access to resources and support for individuals experiencing menstruation," further adds Dr Kanwar.

However, you must consult with healthcare professionals or therapists for personalized advice and guidance based on your specific situation.