How To Improve Your Menstrual Health By Managing Stress

Stress management can be hard to maneuver when work demands 40 hours or more, children are involved, bills are due, or life is simply life-ing. Adulting brings about stress at any time and in any direction, and it can seriously affect your menstrual health.

Her Agenda gathered some helpful tips to improve your menstrual health below.

“In order to manage stress to improve menstrual health, it can be helpful to identify stressors, implement healthy coping strategies, and make lifestyle adjustments,” said Emily Guarnotta, therapist at Phoenix Health.

Making a list of stressors can also help combat what is to come and help you better acclimate yourself.

“Understanding your cycle is also important,” Emily said.

Emily recommends her clients track their cycle either manually or using an app and identify mood symptoms like anxiety and depression.

“This gives them a better picture of the most challenging points in their cycle,” she said. “From there, they can come up with a plan to help them cope more effectively. For example, they may aim to get more sleep, eat a clean diet, practice mindfulness, and avoid caffeine during points in their cycle of heightened anxiety.”

“Everyone’s approach to stress management will look different,” said Rachel Goldberg, a licensed therapist specializing in women’s health. “Some may find mindfulness, journaling, or even binge-watching reality TV helpful, and none of these are right or wrong.”

Finding what works best for you may take some trial and error, but when you find something that lessens stress you’ll be grateful for the journey.

“I always encourage some type of movement, as it is a very helpful tool in regulating stress,” Rachel said. “Prioritizing consistent sleep, hydration, and balanced nutrition, along with acknowledging that menstruation can come with shifts, and although they may feel beyond someone’s control, there are steps that can be proactively taken to reduce both mental and physical symptoms.”

A support system is needed in all parts of life. Social support, in this aspect, is designed to create a space where you can vent, forget life’s woes, and simply just be.

“Having healthy outlets, like social support and positive recreational activities, can help women manage stress,” Emily said. “When it comes to social support, having family and friends to spend time with and share your thoughts and feelings with can be very beneficial. Loneliness contributes to anxiety and depression, so having supportive relationships can counteract the effects of stress. 

Knowing the week your cycle starts, and noticing signs of hormonal shifts or mood swings are all signs of irregularity. These symptoms can come from stress or a variation of things. Paying attention to your body, what you put into it, and how you treat it all plays an essential part in your menstrual health.

“I always say, no one knows their body better than they do,” said Dr. Somi Javaid, board-certified OB/GYN and founder of HerMD.  “Changes in menstruation, such as irregular cycles, heavy bleeding, or missed periods, can signal underlying issues like hormonal imbalances, stress, or even more serious conditions like PCOS, endometriosis, or thyroid disorders.”

Ultimately stress management involves a great deal of attention to your body. Self-care, self-awareness, and self-expression are all key elements for the betterment of your menstrual health. The process is not an overnight sensation. Learning to track and manage your cycle is a great habit to adapt. Overpower the stress by prioritizing yourself and most importantly, implementing a health routine to complement your plan.