Period anxiety involves both the mind and body and can be a repeating cycle of worry and symptoms. With the right support, you can stop this cycle.
Fast facts
- Period anxiety is feeling worried or nervous about your period.
- Anxiety is your body’s natural reaction to danger.
- Past experiences, hormone changes, stress, food and pain can all affect your mood and anxiety levels.
- Having a regular routine when it comes to sleeping, eating and moving, as well as using calming strategies, can help reduce your anxiety.
- If period anxiety is stopping you from doing things you enjoy, it’s time to get some more support.
- These feelings are real and valid and there are people who can help.
What is period anxiety?
Period anxiety is anxiety about getting your period.
Anxiety is your body’s response to danger; it can cause worry or fear. You may feel this way because of an uncomfortable experience, like:
- Heavy bleeding or bleeding through your clothes
- Painful periods
- Missing out on something because of your period.
.png "An illustration of the menstrual cycle")
An illustration of the menstrual cycle.
If you have a regular period, each month, you may feel anxious as the date of your next period approaches.
If your periods are irregular, then you may feel anxious or uncertain at any time because it’s harder to predict when your period will arrive.
Anxiety is a healthy reaction to stress. But when these feelings last for weeks and get in the way of school, hobbies or other things you enjoy, it may be a sign that you need extra support.
What can make period anxiety worse?
Stress hormones
- If you’re anxious about getting your period, your body will respond by releasing stress hormones.
- These hormones can disrupt the hormones in your body that control when you get your period.
- This means your period might be late or different to usual (lighter, heavier, more painful or longer).
- This unpredictability can lead to even more anxiety.
Period hormones
- The hormones that rise and fall during your period are closely linked with other brain chemicals that affect your mood. Before a period, hormone levels drop quickly and, in some people, this can cause anxiety, irritability or mood swings.
Anxiety or stress
- Anxiety or stress (about getting your period) may also lead to other changes with your mood, irritability, energy levels and cramping.
Physical symptoms
- Painful physical symptoms such as cramps, bloating and headaches can make your body feel stressed; this can increase feelings of anxiety.
- Even thinking about your period can make you more anxious. For example, “I have a headache, I must be getting my period.”
Nausea and changes to diet
- Feeling nauseous or changes with your diet and appetite can impact your blood sugar levels, which affect your mood
Mental health
- If you already struggle with your feelings, thoughts or low mental health, then period-related anxiety and mood changes may be more challenging
Neurodivergence
- If you’re neurodivergent, the sensory experience of having a period and needing to wear pads or period undies may be challenging; this may lead to mood changes or increased anxiety.
When you feel anxious about your period, you may 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 lots of different things you can try to feel less anxious about your periods in general. These include:
- Having a regular routine when it comes to eating, sleep and exercise – this helps your body and mind to reduce anxiety
- Reducing how much caffeine and sugar you eat, as these can increase anxiety
- Skipping periods altogether might be helpful.
You might be anxious about things like leaking through your clothes or getting your period while you’re out. You could try:
- Making a period kit or toiletry bag with pads, tampons, period pants, a spare set of underwear or other sanitary products to always keep in your bag
- Asking a trusted friend to keep an eye out for any leaks, if you feel comfortable.
Calming strategies
Calming strategies are a great way to regulate your nervous system and make you feel less anxious in the moment. You could try:
- Belly breathing or diaphragmatic breathing
- Grounding exercises
- Meditation – there are plenty of guided meditation videos on YouTube and on apps like Headspace or Calm
- Writing in a diary or journalling.
When to get help
If you’re worried about heavy or painful periods and are having these feelings for days on end, or these thoughts are stopping you from going about your day, it’s a good time to check in with your local doctor (GP).
Support options
General information about anxiety