Though anyone can experience anxiety, biological sex can be a contributing factor. Women go through much stronger hormonal fluctuations and changes over time than men do. This means they may be uniquely predisposed to anxiety at certain points in their lives. Understanding the connection between hormones and anxiety is important for women managing their mental health.

Anxiety and the Menstrual Cycle

Many women feel more anxious while in the luteal phase of their menstrual cycle. This occurs during the days after ovulation and before menstruation, when estrogen drops and progesterone rises. These hormonal shifts can trigger mood swings, irritability, and anxiety. Many women experience mild pre-menstrual syndrome (PMS) symptoms.

Other women may suffer from pre-menstrual dysphoric disorder (PMDD), a more severe form of PMS characterized by extreme mood swings, intense irritability, and significant anxiety and depression. For women with PMDD, anxiety can become overwhelming and interfere with their ability to function. Some may even develop suicidal tendencies and sabotage their relationships.

Pregnancy and Postpartum Anxiety

Pregnancy brings about much more massive shifts in hormone levels, particularly estrogen and progesterone, to support the growth of the baby. While these hormones are essential for a healthy pregnancy, they can also lead to emotional instability and worsening anxiety. A woman might worry about their health, the baby’s health, and childbirth. Their hormonal changes can also make it harder to manage these worries. For those with a pre-existing anxiety disorder, pregnancy can sometimes worsen their mental health.

After childbirth, hormone levels drop dramatically. This sudden decrease can lead to mood disorders, including postpartum depression (PPD) and postpartum anxiety (PPA). While postpartum depression is more widely recognized, postpartum anxiety is just as common. Women may go through intense worry, panic attacks, or obsessive thoughts about their baby’s safety or their abilities as a mother. The pressure of caring for a newborn, coupled with this hormonal crash, can make a woman’s anxiety debilitating.

Perimenopause and Menopause

As women approach their 40s and 50s, they enter a stage called perimenopause, the transitional period leading up to menopause. This phase is characterized by fluctuating levels of estrogen and progesterone as the ovaries gradually reduce hormone production. During perimenopause, women typically have irregular periods, hot flashes, sleep disturbances, and, of course, increased anxiety. Some women who have never experienced anxiety before may develop it during perimenopause, and those with a history of anxiety might have more pronounced symptoms.

Menopause, which officially begins 12 months after a woman’s last menstrual period, is accompanied by a big drop in estrogen levels. Estrogen plays a key role in regulating serotonin, a neurotransmitter that affects mood. As estrogen levels decrease, so does serotonin. These chemical shifts can contribute to mood swings, depression, panic attacks, and generalized anxiety.

Managing Hormonal Anxiety

• Track Your Cycle: Knowing when hormonal shifts are likely to occur can help you prepare for periods of increased anxiety. Keeping a journal of symptoms can help identify patterns and make it easier to predict mood changes.

• Get Some Exercise: Regular physical activity reduces anxiety by lowering cortisol levels and releasing endorphins, which are natural mood boosters.

• Eat Healthy: Eating a balanced diet rich in nutrients that support your body through hormonal changes, such as omega-3 fatty acids, magnesium, and B vitamins, can help with anxiety symptoms.

• Practice Mindfulness: Practices such as meditation, deep breathing, and yoga can help reduce anxiety by calming the nervous system and improving emotional regulation.

Are You Living with Hormonal Anxiety?

While mood fluctuations across your menstrual cycle, pregnancy, or menopausal changes are normal, you shouldn’t feel debilitated by anxiety. If you’re struggling to function, talk to a therapist today. In therapy for anxiety, you can learn more about how your hormones might contribute to stress and how to cope with anxiety in healthy ways.
To find out more about how therapy can treat women’s anxiety, please reach out to us.