The Menstrual Cycle and Mental Health: A Therapist’s Perspective

The connection between mental health and the menstrual cycle is a topic that often emerges in therapy sessions. As a counselor, I have seen how the hormonal changes that accompany the menstrual cycle can profoundly influence mood, cognition, and overall emotional well-being. This blog delves into how the menstrual cycle affects mental health, what research shows about these effects, and how individuals can proactively navigate these changes.

Does the Menstrual Cycle Affect Mental Health?

The simple answer is yes. The menstrual cycle is governed by hormone fluctuations like estrogen and progesterone, which are intricately linked to neurotransmitters such as serotonin, dopamine, and GABA. These chemical interactions can lead to emotional and mental shifts that many individuals experience as part of their monthly rhythm.
For some, these shifts are subtle. For others, they can be profoundly disruptive, manifesting as heightened anxiety, irritability, depression, or cognitive fog. Conditions like premenstrual syndrome (PMS) and the more severe premenstrual dysphoric disorder (PMDD) highlight the extent to which hormonal changes can impact mental health.

For How Long Do These Effects Last?

The effects of the menstrual cycle on mental health can vary significantly among individuals. For those with PMS, mood changes and physical symptoms typically begin a week or two before menstruation and subside shortly after the period starts.

PMDD, however, is more intense, affecting approximately 3-8% of individuals who menstruate. Symptoms often include severe depression, anxiety, mood swings, and difficulty concentrating, starting during the luteal phase (the phase after ovulation) and resolving within a few days after menstruation begins.

Postmenstrual phases can also bring shifts as hormone levels stabilize, though this phase is generally marked by increased energy and mental clarity for many.

Menstrual Mental Health

What Does the Research Show?

Scientific studies underline the profound impact of hormonal changes on mental health:

  • Hormones and Mood: Estrogen has been shown to enhance serotonin production, contributing to feelings of well-being. Conversely, its decline in the luteal phase can trigger low mood and irritability.
  • Brain Chemistry: Progesterone influences GABA, a neurotransmitter associated with calm and relaxation. Too much or too little progesterone can contribute to anxiety or depression.
  • Vulnerability to Mental Illness: Hormonal fluctuations may exacerbate existing mental health conditions. For example, women with a history of major depression or anxiety are more likely to experience severe PMS or PMDD.
Menstrual Mental Health

How to Get Ahead of Mental Health Changes During the Menstrual Cycle

The good news is that there are ways to navigate these mental health challenges with foresight and intentionality:

  1. Track Your Cycle: Awareness is the first step. Use a journal or an app to track your cycle and symptoms. Recognizing patterns can help you prepare for mood changes.
  2. Mind Your Diet: Nutrition plays a crucial role. Foods rich in magnesium, vitamin B6, and omega-3 fatty acids can help stabilize mood. Reducing caffeine, alcohol, and sugar intake may also alleviate symptoms.
  3. Exercise Regularly: Physical activity can boost endorphins, reduce stress, and improve sleep quality, helping to mitigate emotional swings.
  4. Sleep Hygiene: Prioritize quality sleep, especially during the luteal phase. Lack of sleep can exacerbate mood swings and irritability.
  5. Practice Stress Management: Techniques like mindfulness, meditation, or yoga can help regulate emotional responses to hormonal fluctuations.
  6. Seek Professional Help: If PMS or PMDD symptoms feel overwhelming, therapy can provide a safe space to explore these challenges. Cognitive Behavioral Therapy (CBT) and Brainspotting are particularly effective for processing mood disruptions tied to hormonal changes.
  7. Consider Medical Interventions: In severe cases, a healthcare provider may recommend hormonal therapies or medications, such as selective serotonin reuptake inhibitors (SSRIs), to manage symptoms.
Menstrual Mental Health

Understanding the connection between the menstrual cycle and mental health is empowering. It allows individuals to approach their emotional well-being with compassion and proactive strategies. As a therapist, I encourage my clients to view their menstrual cycles not as barriers, but as unique rhythms that, when understood and managed, can deepen self-awareness and resilience. 

If you’re navigating these challenges, know that you’re not alone. The more we understand and normalize these experiences, the better equipped we are to thrive through them.

Dr. Yaro Garcia

Hello, I am Dr. Garcia, please call me Yaro. My degrees are in clinical psychology and I am a licensed mental health counselor. My approach is caring, warm, safe, non-judgmental, and straight forward. It is a difficult decision to seek therapy, I take time to build a trusting therapeutic relationship with you…