Why Am I So Anxious During PMS?

When people think of PMS — short for premenstrual syndrome — they often focus on physical symptoms, like bloating, cramps, and breast tenderness.

However, it’s just as common to experience mood changes as well, including anxiety and depression. And, for approximately 3-8% of people with periods, these mood changes can disrupt daily life.

The experts at Associates in Behavioral Science understand the link between PMS and anxiety. They also know that sometimes symptoms fall under a more serious menstrual syndrome — PMDD.

Is anxiety one of your PMS symptoms? Here’s what you should know.

Anxiety and your period

Studies show that women (or those assigned female at birth) between 14-50 years of age have twice the risk of anxiety than their male counterparts. A significant reason for this is hormonal changes during the menstrual cycle.

Your system goes through dramatic changes each month as it prepares for pregnancy, including:

• Stimulating follicle production to create an egg
• Thickening the uterine lining
• Releasing the mature egg 

If you don’t become pregnant, a period occurs — shedding the uterine lining. Then, the entire process starts again.

The average timeframe for a menstrual cycle is 28 days, but it can vary from person to person. And fluctuating hormones make it all happen. 

But the hormones controlling in your reproductive cycle also impact neurotransmitters in your brain, especially serotonin and dopamine. And they’re involved with mood regulation.

As a result, it’s only natural to experience psychological symptoms like anxiety, depression, and general mood swings around your period. However, some can have more pronounced symptoms than others.

PMS and PMDD

Approximately 30-80% of people with periods experience PMS. These symptoms can vary from irritability and mood swings to headaches, backaches, and swollen, tender breasts.

However, up to 5% of people have a more severe medical issue — premenstrual dysphoric disorder (PMDD). This condition is often confused with PMS because it includes similar symptoms, like bloating, cramps, and breast tenderness. 

But PMDD symptoms can be so intense they interfere with daily life. 

Additional signs of PMDD often include:

• Panic attacks
• Feelings of anxiety, tension, irritability, or anger
• Feeling keyed up, on edge, or out of control
• Feelings of hopelessness, sadness, or despair
• Less interest in relationships or activities
• Fatigue or decreased energy
• Problems focusing or thinking
• Binge eating or food cravings
• Difficulty sleeping
• Frequent crying or mood swings
• Thoughts of death or suicide

It’s also common for PMDD to occur with pre-existing mental health disorders. 

Similarly, if you or a family member have a history of anxiety or depression, you could have a higher risk of experiencing PMDD.

Coping with anxiety, even with your period

The important thing to know is that increased anxiety with your menstrual cycle is a real thing. And, fortunately, numerous options can help you manage your symptoms.

First off, knowledge is power. Understanding the role your hormones play can help you take action when they arise.

Strategies that can help keep anxiety in check often include:

• Eating a nutritious diet rich in complex carbohydrates, like whole grains
• Getting regular aerobic exercise all month long
• Learning relaxation techniques to ease stress
• Making sleep a priority
• Avoiding PMS triggers, like caffeine, sugar, salt, alcohol, and fatty foods

In addition to lifestyle changes, it’s crucial to work with an expert if your symptoms don’t improve or interfere with everyday life.

Our team can recommend a personalized care plan to ease your anxiety symptoms so you feel your best all month long.

Your menstrual cycle may leave you feeling things are out of your control, but it’s not. Contact Associates in Behavioral Health in Berwyn and West Dundee, Illinois, to learn more about our evidence-based therapies today.