Why Does My Anxiety Flare Up A Few Days Before My Period? A Psychologist Answers

This year has been one of the most challenging years in modern history, one that has taken a toll on our mental and physical health. To help you through it, we launched Experts On Call, a new series in which top-tier health and well-being experts answer your questions—however big or small—to help you find solutions, put together a game plan, and make each day a little bit easier. Don't forget, you can ask questions anytime, and we'll do our best to find the right expert to point you in the right direction. Without further ado, here's another edition of the series with a question from reader Emily.

Experiencing anxiety in the days leading up to menstruation is normal for many people. The extent to which someone feels the effects will vary, though. Here are a few possible reasons for having pre-period anxiety and some tips for managing it:

As these hormones fluctuate, the neurotransmitters in the brain and the gut will change as well. These neurotransmitters (namely serotonin and dopamine) help regulate mood, so it's not abnormal to experience anxiety or irregular emotions during this time of the month. 

If a person is fixated on losing weight or building muscle, the fear of becoming bloated or puffy during their period can be stressful. These changes are biological, though, and part of the normal human cycle. It's important to accept them and normalize them so they don't harm our mental fitness. The bloat and pain won't last forever, but recognizing that they may happen every month is an important part of setting realistic expectations. 

Those who are predisposed to anxiety disorders, such as generalized anxiety disorder, panic disorder, claustrophobia, agoraphobia, or social anxiety, may experience premenstrual exacerbation (PME). The two are similar and can be hard to distinguish, but anyone who already has a history of mood disorders is more likely to fall into the PME category. 

If your period symptoms are interfering with your quality of life, it's important to seek help from a physician and/or mental health professional. If the symptoms are relatively mild, though, there are a few ways to help manage this anxiety both before and during menstruation:

Recognizing that these changes will not last forever and can be managed, both physically and mentally, helps give a sense of control over the situation. 

Don't judge your thoughts; just name them so they no longer have power over you. Then, work on getting out of your head and back into your body. One way I recommend grounding yourself is by shuffling your feet on the floor until you feel contact between the soles of your feet and the surface you're standing on. 

Deep breathing exercises help activate the parasympathetic nervous system (aka the rest-and-digest function of the brain.) Follow these steps to reduce anxiety through the breath:

When practicing this breathwork, the mind can't focus on anything (including anxious thoughts) except for the natural process of breathing in and breathing out. 

A few ways to show compassion to yourself is by making tea, going for a walk, or taking a magnesium supplement (magnesium tends to diminish when we're anxious and may interfere with quality sleep.) 

If anxiety is going to occur, it's important to have the tools to help manage it. However, looking out for symptoms of anxiety or panic to prepare may only create the problem. Try not to plan for the worst—worrying doesn't solve problems; problem-solving does.