Ebb and flow: Your menstrual cycle, your job and your mental health
Surfing the crimson tide brings its own set of challenges - bad tempers, copious amounts of chocolate, heat pads and crying over advertisements for toilet roll - are all fairly standard symptoms of having to put up with periods.
But hormonal changes during menstruation can affect your self-confidence and self-esteem.
There’s evidence that reduced levels of oestrogen can lead to a dip in serotonin, a hormone that stabilises our mood, feelings of well-being, and happiness.
Low serotonin is linked to increased emotional sensitivity, which can present as low self-confidence. There have also been studies linking testosterone to self-confidence. Before your period, your testosterone levels also dip, so this could also be another reason for a dip in our confidence levels.
Hannah Samano, CEO and Founder of leading cycle care platform, Unfabled says: “The impact that the menstrual cycle can have on our mental well-being is often underestimated but, by contrast, it is far from being solely physiological.
“Most people who menstruate will experience some symptoms of premenstrual syndrome (PMS), including mood swings and headaches, depression, anger, stress and anxiety.
"These symptoms can, in turn, make work incredibly difficult with people reporting difficulty in concentrating, self-doubt, paranoia, fatigue, tearfulness, a heightened sensitivity to the environment and people, outbursts, and finding social interaction particularly difficult.
"What’s more, after these symptoms disappear many women report feelings of guilt, which can lead to over-compensatory behaviours such as working longer hours, taking on too much, setting unrealistic targets and taking work home - which then impacts the health further.
“It is absolutely vital that we talk about the impact of our cycle within the workplace, normalise conversations and remove any stigma around the associated symptoms.”
While we’re pretty decent at anticipating our physical needs during the menstrual cycle - we know to stock up painkillers, pads and tampons - but we also have a tendency to just go with the flow (hah!) for our emotional needs.
Self-care is important at all times, but it could be even more valuable during your cycle - a study found that there’s “a significant association between stress and the incidence of dysmenorrhoea” or painful menstruation usually manifesting as cramps. It found women with high stress were twice as likely to go through dysmenorrhoea.
Similarly, studies have found a link between people with stressful jobs and shorter menstrual cycles. The average cycle is around 28 days and anything less than 24 days is deemed short.
“ At her first bleeding a woman meets her power.
During her bleeding years she practices it.”
Here are some of our favourite tips to care for the mind throughout the cycle:
Cycle tracking
As we build a connection with our cycle, we can start to see patterns in our mood. For example it’s common that in the luteal phase, before ovulation, people experience a dip in mood. ‘If we are aware of these changes, we can be mindful to pay particular care to ourselves during this time,’ explains Hannah Samano.
Exercise
“Research suggests that regular aerobic exercise can lessen and help to improve PMS symptoms such as depression and fatigue,” explains cosmetic doctor and intimate health specialist, Dr Shirin Lakhani.
“It’s normal not to feel like working out at this time of the month however exercise releases chemicals called endorphins. These interact with the receptors in your brain that reduce your perception of pain, and trigger a positive feeling in the body. So exercise can also help to reduce the cramps and pains associated with PMS.”
“I’m a firm believer that regular exercise is the key to staying both physically and mentally fit, healthy and happy,’ explains wellness expert, Penny Weston.
“Everything hurts and I’m dying.”
“When we exercise the body releases chemicals such as endorphins, serotonin and dopamine which boost our sense of well-being and suppress hormones that cause anxiety.”
Fortunately, there are now a bigger range of exercise classes and sports out there than ever before. So whether you prefer a low-intensity pilates class, an aqua aerobics session or a heavy weights session, the important thing is don’t be put off if you’ve never done it before, it’s never too late to start a new fitness class.
“It’s usually a good idea just to check with your GP before embarking on something new,” adds Penny.
Manage stress
“Feeling constantly under pressure isn’t good for mental health and can make us feel overwhelmed.
“Finding ways to take the pressure off and give ourselves a breather is so important. Stress is the number one factor for aggravating difficult menstrual symptoms as it interferes with our hormones and can deregulate our cycle,” explains Hannah Samano.
Build time to relax into our schedules.
“In our modern lives it can be hard to disconnect from everything. A calendar full of social engagements, a phone that notifies us incessantly with work emails or flash sales or weather updates.
“It takes effort to relax! It means consciously deciding to leave the phone somewhere else, or to carve out an hour to have a long soak. As you plan your days, weeks and months, think about relaxation time as an activity that needs scheduling,” says Hannah Samano.
“Nothing else in the world makes a man like that more afraid than five girls on their periods.”
Ecotherapy
Spending time in nature, otherwise known as ecotherapy, can improve both mental and physical wellbeing. Being outside and feeling connected to our natural habit can reduce feelings of stress and anger.
“Fresh air has been shown to help digest food more effectively, improve blood pressure and heart rate, strengthen the immune system and a whole wealth of other benefits, so it’s not surprising that being out in the fresh air makes the mind feel better too.
“Try and get out in the fresh air each day in order to help feel invigorated, energised and ready to face the world again,” says health and wellness expert, Penny Weston.
“Precisely what menstruation is, is not yet very well known”
Mindfulness
“Practising mindfulness can help us manage unwanted thoughts and reduce stress. It helps us connect with ourselves and allow us to see our thoughts, and not get swept up in them.
“I’m a huge fan of Headspace – just five minutes with a guided mindfulness meditation from the app helps us to feel much more calm. It helps me become more self-aware and in-tune with how I’m feeling.’ says Hannah.
Be aware…
Between 5 and 8% of women globally also suffer from Premenstrual Dysphoric Disorder (PMDD); an incredibly severe form of premenstrual syndrome which causes both emotional and physical symptoms and in some cases can, concerningly, result in suicidal thoughts.
If your symptoms of depression during your period and before it become overwhelming, then your GP should be able to help.
You can also refer to the International Association for Premenstrual Disorders, which offers online communities, blogs, and local resources that may help you find a health care provider familiar with depression during periods, PMS, and PMDD.