If an experience with bleeding or pelvic pain is still upsetting you, try to get help as soon as you can. Getting professional support within the first three months can make a big difference.
Fast facts
- Difficult experiences with very heavy periods or pelvic pain can sometimes stay with you emotionally.
- Your brain might be trying to protect you from future pain.
- Grounding exercises and support from trusted people can help.
- It’s never too late to ask for help.
What is past pain?
You might have unwanted thoughts and feelings after experiencing pelvic pain or a very heavy period. Sometimes, these experiences can stay with you, even years after the event itself. This can happen because your brain is trying to understand what
you have been through so it can keep you safe now. It can be helpful, but it might also feel upsetting and scary, like you’re not in control.
You might have experienced pain in the past from:
- Previous severe periods
- Medical procedures
- A traumatic event.
What can I do if I’m feeling upset?
- Talk to a trusted adult. They can help you understand and work through what you’re feeling.
- Remind yourself what’s happening. Your brain is reacting to try to protect you. It’s not broken – it’s just doing its job, even if it feels uncomfortable.
- Put your thoughts into words. This can help you separate what’s happening now from the past or future. You might notice thoughts like:
- “I’m remembering a time I was in pain.”
- “I’m worrying about what might happen in the future.”
- “I am scared that something’s wrong.”
- Focus on the present. You could try a grounding exercise, such as paying attention to what you can see, hear and touch, or a ‘butterfly hug.’ To do this, simply cross your arms over your chest with your hands on your shoulders
or collarbone, then take a slow breath in and out. Gently tap left-right-left-right and keep breathing. You should start to feel calmer.
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How to do a butterfly hug.
- Shift your attention by doing something simple that you enjoy. You could listen to music, read a book, catch up with a friend or have a warm drink.
It’s important to remember that some techniques may work better at different times.
When to get help
- If you have lots of upsetting thoughts or feelings, or feel overwhelmed.
- If you aren’t sleeping well.
- If your feelings are stopping you from doing things you enjoy.
Getting support within the first three months of experiencing pain can make a big difference. But even if it’s been longer than that, professional support can still help. It’s never too late to reach out.
Support options
Getting support early can help you feel better, so you can get back to living your life.
- Speaking to your family, friends or a trusted adult may be a great first step.
- If you want more support, you can speak with your local doctor (GP), a psychologist or a therapist.
If you’re not sure about how to start the conversation, you could say:
- “I’ve been thinking about my pain (or horrible periods) a lot lately and it’s making me feel worried or upset.”
- “I think I might benefit from chatting to a professional about what I experienced.”
Therapy
There are different types of therapy that might help you to manage upsetting or distressing thoughts.
Check that the therapist you choose has experience with young people, pain, and trauma.