Understanding Women's Mental Health: How Hormones Impact Mood and Well-Being

Women's mental health is deeply connected to hormonal changes that occur throughout their lives. From menstruation to perimenopause and menopause, fluctuations in estrogen, progesterone, and other hormones can significantly impact mood, energy levels, and overall well-being. Understanding these changes can help women better manage their mental health and find relief when needed.

Hormonal changes affect everyone, regardless of gender. This is a normal part of being human. Men experience mood shifts due to fluctuations in testosterone and other hormones, just as women do throughout their cycles. By understanding how hormones influence emotions, we can foster greater empathy and support for those around us, especially the women in our lives who experience more dramatic hormonal shifts.

The Menstrual Cycle and Mental Health

The menstrual cycle is divided into four phases, each with unique hormonal changes that can influence mood and energy levels.

1. Menstruation (Days 1-5)

What’s Happening: The uterine lining sheds, resulting in a period.

Hormonal Impact: Estrogen and progesterone are at their lowest levels.

Effects on Mental Health: Many women feel tired, moody, or experience cramps and headaches. Some may have increased feelings of sadness or irritability. The combination of hormonal shifts and physical discomfort can make this phase emotionally and physically draining.

Why? The drop in estrogen and progesterone can influence serotonin levels, which regulate mood. This can lead to feelings of fatigue and emotional sensitivity. Additionally, the physical toll of cramping and blood loss can add to the exhaustion.

Ways to Cope:

• Prioritize rest and self-care.
• Stay hydrated and eat iron-rich foods to combat fatigue.
• Engage in gentle movements, like yoga or walking, to reduce cramps and boost mood.
• Use heat therapy, such as heating pads, to alleviate pain and discomfort

How to Support a Woman During This Phase:

• Offer to take over small tasks to give her more time to rest.
• Be understanding if she needs space or extra emotional support.
• Provide her with items of comfort like a heating pad, tea, or her favorite snacks.

2. Follicular Phase (Days 6-14)

What’s Happening: The ovaries prepare an egg, and the uterine lining rebuilds.

Hormonal Impact: Estrogen begins to rise, boosting serotonin (the “feel-good” hormone).

Effects on Mental Health: This is often a time of increased energy, motivation, and positivity due to higher estrogen levels. Women may feel more social and productive.

Why? Estrogen plays a key role in boosting serotonin and dopamine levels, which enhance mood, focus, and confidence. The body is essentially preparing for potential pregnancy, which naturally leads to higher energy and motivation.

Ways to Cope:

• Take advantage of increased motivation by tackling challenging tasks.
• Engage in social activities and physical exercise to maximize mood benefits.
• Maintain a balanced diet to support hormonal balance.
• Practice mindfulness and goal setting during this high-focus period.

How to Support a Woman During This Phase:

• Encourage and support her ambitions and projects.
• Join her in activities she enjoys, such as workouts or hobbies.
• Recognize and appreciate her increased energy and enthusiasm.

3. Ovulation (Days 14-16)

What’s Happening: An egg is released from the ovary.

Hormonal Impact: Estrogen and testosterone peak, followed by a sharp drop.

How It Affects Mood: Many women feel their best during ovulation, with increased libido, confidence, and positivity. However, the post-ovulation hormone drop may trigger slight mood swings. Some may experience heightened anxiety from the sudden hormone shifts.

Why? The surge in estrogen and testosterone can enhance libido, confidence, and sociability. However, for some women, this peak in hormones may also lead to overstimulation, making them feel anxious or restless.

Ways to Cope:

• Use this time for social activities, networking, or important tasks that require confidence.
• Maintain stable blood sugar levels by eating protein-rich foods and complex carbs. Stay hydrated and avoid excessive caffeine or sugar.
• Continue regular physical activity to sustain good mood levels.
• Engage in stress-relief activities like deep breathing or meditation.

How to Support a Woman During This Phase:

• Compliment her confidence and acknowledge her strengths.
• Be mindful of any heightened anxiety and offer reassurance.
• Plan fun social activities together if she’s feeling outgoing.

4. Luteal Phase (Days 17-28)

What’s Happening: The body prepares the uterus now that the egg has been released, releasing progesterone.

Hormonal Impact: Progesterone increases, which can cause fatigue and irritability. If pregnancy does not occur, progesterone drops, leading to PMS (premenstrual syndrome).

Effects on Mental Health: Many women experience mood swings, fatigue, irritability, food cravings, bloating, and difficulty sleeping or concentrating—often referred to as PMS (premenstrual syndrome).

Why? Progesterone has a calming effect, but as it fluctuates and then drops, it can lead to mood instability. The body is also preparing for menstruation, which can contribute to increased stress and discomfort.

Ways to Cope:

• Limit caffeine and sugar to reduce anxiety and mood swings.
• Practice stress-relieving techniques like deep breathing or meditation.
• Get plenty of magnesium (found in dark chocolate, nuts, and leafy greens) and vitamin B6 to help with cramps and mood stabilization.
• Engage in light exercise like stretching or walking to combat fatigue and improve mood.
• Get plenty of rest to help regulate mood and energy levels.

How to Support a Woman During This Phase:

• Be patient and understanding of mood fluctuations.
• Offer comfort and check in on how she’s feeling.
• Help with stress reduction by suggesting a relaxing activity together.

What is PMS?

PMS (premenstrual syndrome) is a group of symptoms that occur in the luteal phase before menstruation. Symptoms can include mood swings, irritability, depression, anxiety, bloating, headaches, and fatigue.

Why Does PMS Happen?

PMS occurs due to hormonal fluctuations, particularly the drop in estrogen and progesterone. These changes can affect serotonin levels, which influence mood and emotions. The body's preparation for menstruation also contributes to physical and emotional discomfort.

How to Cope with PMS:

• Dietary Adjustments: Reduce sugar, caffeine, and salty foods to minimize bloating and mood swings.
• Exercise: Regular physical activity can help release endorphins and improve mood.
• Stress Management: Practices like yoga, meditation, or deep breathing can help regulate emotions.
• Adequate Sleep: Ensuring 7-9 hours of quality sleep can minimize PMS-related fatigue and irritability.
• Supplements: Some women find relief with magnesium, vitamin B6, or calcium supplements.

How to Support a Woman with PMS:

• Be patient and understanding of mood swings.
• Offer practical help, such as running errands or preparing meals.
• Validate her feelings and offer emotional support without judgment.

Amenorrhea: When Menstruation Stops Unexpectedly

If a woman’s period stops unexpectedly and is not due to pregnancy, menopause, or birth control, she may have amenorrhea—the absence of menstruation for three or more months.

Potential Causes:

• Excessive exercise or low body weight
• Polycystic ovary syndrome (PCOS)
• Thyroid disorders
• Stress or severe anxiety

When to Seek Help: If your period stops for several months without explanation, consult a doctor. Treating underlying conditions can help restore hormonal balance and overall well-being.

Perimenopause: The Transition to Menopause

Perimenopause typically begins in a woman’s 40s and lasts for several years as the body gradually produces less estrogen. This stage can cause significant mental and physical changes.

Symptoms of Perimenopause:

• Mood swings and increased anxiety
• Sleep disturbances and night sweats
• Brain fog and difficulty concentrating
• Decreased motivation and energy levels
• Irregular periods

How to Cope with Perimenopause:

• Maintain a Healthy Diet: Reduce processed foods and increase intake of omega-3s (found in fish and flaxseeds) to support brain function and mood. Foods with phytoestrogens (like soy) support hormonal balance.
• Exercise Regularly: Cardiovascular workouts and strength training help balance hormones and improve sleep quality.
• Prioritize Sleep: Establish a bedtime routine, avoid screens before bed, and consider magnesium supplements to aid relaxation.
• Consider Hormonal Support: Some women benefit from hormone therapy or natural supplements like black cohosh.
• Seek Emotional Support: Therapy, mindfulness practices, and community support groups can help manage mood fluctuations.

How to Support a Woman During This Phase:

• Offer patience and kindness as she navigates unpredictable symptoms.
• Help with stress relief by encouraging relaxation techniques or fun activities.
• Listen and validate her experiences without minimizing them.

Menopause: A New Chapter

Menopause officially occurs when a woman has not had a period for 12 consecutive months. This typically happens between ages 45-55 and marks the end of fertility.

Symptoms of Menopause:

• Increased risk of depression and anxiety
• Sleep disturbances and fatigue
• Loss of focus and memory issues
• Reduced libido and changes in body composition

Ways to Cope with Menopause:

• Prioritize Sleep: A consistent bedtime routine, limiting caffeine, and using relaxation techniques can help with sleep disturbances.
• Stay Active: Regular exercise helps maintain mental clarity and reduce stress.
• Therapy or Support Groups: Talking to a mental health professional or joining a support group can help manage emotional changes.
• Maintain Social Connections: Staying engaged with friends and loved ones can provide emotional support and reduce feelings of isolation.

How to Support a Woman During This Phase:

• Be a compassionate listener and acknowledge her challenges.
• Encourage her to prioritize self-care and seek support if needed.
• Show appreciation and patience as she navigates this transition.

Women experience profound hormonal shifts throughout life, and these changes impact mental health in meaningful ways. By understanding these hormonal changes, we can create a more supportive and empathetic environment for the women in our lives. Hormonal shifts may be inevitable, but with the right knowledge and support, they don’t have to feel overwhelming.

If you’re struggling with mood changes, anxiety, or depression at any stage of life, consider reaching out for professional support. Mental health therapy, lifestyle adjustments, and medical guidance can all help improve well-being and overall quality of life. Your mental health matters at every stage.