Period anxiety involves the mind and body. It can be a repeating cycle of worry and symptoms for your child or young person. With the right support, they can stop the cycle.
Fast facts
- Period anxiety is when someone feels worried or nervous about their period.
- Anxiety is their body’s natural reaction to danger.
- Past experiences, hormone changes, stress, food and pain can all affect mood and anxiety levels.
- Having a regular routine for sleeping, eating and moving, and using calming strategies can help reduce anxiety.
- If period anxiety is stopping your child or young person from doing things they enjoy, it’s time to get more support.
- Their feelings are real and valid, and there are people who can help.
What is period anxiety?
Period anxiety is anxiety about getting a period.
Anxiety is the body’s response to danger. It can cause worry or fear. Things that may make your young person feel worried about their period include:
- Heavy bleeding or bleeding through their clothes
- Painful periods
- Missing out on something because of their period.
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Illustration of the menstrual cycle.
If their periods are regular, they may begin feeling anxious as their period start date approaches.
If their periods are irregular, they may feel anxious or uncertain at any time because it’s harder to predict when they will get their period.
Anxiety is a healthy reaction to stress. However, when these feelings last for weeks and get in the way of your young person's school, hobbies or other things they enjoy, it may be a sign they need extra support.
What can make period anxiety worse for your young person?
Stress hormones
Stress hormones from anxiety can affect periods. If your young person is anxious about getting their period, their body will respond by releasing stress hormones. These hormones can disrupt other hormones in their body that control when they get their
period. This can cause their period to be late or different to usual. For example, it may be shorter, lighter, heavier, more painful or longer. This unpredictability can cause even more anxiety.
Period hormones
Period hormones can affect mood. The hormones that rise and fall during a period are closely linked with other brain chemicals that affect mood. Before a period, hormone levels drop quickly. This can cause anxiety, irritability or mood swings in some
people.
Anxiety or stress
Anxiety or stress (about getting their period) may also lead to changes in your young person’s mood, irritability, energy levels and cramping.
Physical symptoms
Painful physical symptoms can make anxiety worse. Cramps, bloating and headaches can make your young person's body feel stressed which can increase anxiety. They may even become more anxious just thinking about their period. For example, ‘I have a
headache so I must be getting my period.’
Nausea and changes to diet
Nausea and changes to diet can impact mood. Changes in their diet may affect blood sugar levels which can affect how they feel. Eating regularly without skipping meals helps support the body’s overall functioning.
Mental health
If your teen struggles with their feelings, thoughts or mental health, period anxiety and mood changes may be more challenging for them.
Neurodivergence
If your young person is neurodivergent, the feeling of having a period and needing to wear pads or period undies may be challenging for them. This may lead to mood changes or increased anxiety.
Feeling anxious about their period may cause your young person to become more aware of symptoms such as pain, cramps or muscle tension. This can make these symptoms feel stronger, leading to even more anxiety.
This is called an anxiety loop.
What can make period anxiety better?
There are many things that can reduce period anxiety. You can encourage your young person to:
- Have a regular routine for eating, sleep and exercise as this can help their body and mind and reduce anxiety
- Reduce how much caffeine and sugar they have, as these can increase anxiety
- Consider skipping periods.
- Making a period kit or toiletries bag with pads, tampons, period pants, a spare set of underwear or other sanitary products to keep in their bag
- Asking them about what would make them feel more prepared.
Calming strategies
Calming strategies can regulate the nervous system and help your young person feel less anxious in the moment. You could encourage them to try:
- Belly breathing or diaphragmatic breathing
- Grounding exercises
- Meditation – there are plenty of guided meditation videos on YouTube or use apps like Headspace or Calm
- Writing in a diary or journalling
- Gentle movement such as walking or yoga.
How can I show my young person I support them?
Being there for your child or young person and showing them you understand can make a big difference. Try to:
- Listen without judgement
- Reassure your young person that their feelings are valid
- Help them prepare by keeping pads, tampons and period pants available
- Encourage regular routines around sleep, food and exercise
- Let them know you can support them to get further help if they need.
When to get help
If your young person worries about their period regularly, or has heavy or painful periods, it’s a good idea to check in with your local doctor (GP).
Support options
General information about anxiety