Calm Her Mind

If you are having unexplained sadness, mood swings, anxiety, or burnout, know that it’s not your fault. Often overlooked, hormonal fluctuations are a powerful contributor to women’s mental health. Be it puberty or menopause, hormonal changes influence brain chemistry and emotions. Still, people dismiss them as ‘just hormones’. 

Today, let us discuss the real science-backed connection between hormones and mental health, and how understanding this connection can help women take charge of their emotional wellness. 

How do hormones impact mental health?

Hormones are the chemical messengers that affect everything from sleep to stress to happiness. When there’s a shift in our hormones, there is a shift in our mental state. Major hormones that affect women’s mental health are: 

1. Estrogen

• It regulates our mood by modulating serotonin and dopamine.
• If estrogen drops, it can cause anxiety, sadness, or irritability.
• Estrogen fluctuates constantly during menstruation, postpartum, and perimenopause.

2. Progesterone

• It has calming and anti-anxiety effects.
• If progesterone is low, it can lead to insomnia or restlessness.

3. Cortisol

• This is the stress hormone.
• Chronic high levels of this hormone can lead to anxiety, depression, and memory issues.

4. Thyroid hormones

• Thyroid hormones affect energy, mood, and mental clarity.
• Hyperthyroidism can mimic the symptoms of depression.

5. Oxytocin

• This is responsible for promoting bonding and emotional regulation.
• Low levels of this can affect connection and increase the feelings of isolation.

Life stages when hormones affect mental health most

1. Puberty

• It leads to moodiness, irritability, and self-esteem issues.
• Onset of the menstrual cycle is linked to emotional sensitivity.

2. Menstrual cycle

• Mood swings, irritability, and crying spells are caused by PMS and PMDD (Premenstrual Dysphoric Disorder).

3. Pregnancy and postpartum

• Pregnancy and postpartum cause huge hormonal shifts, which can lead to anxiety, depression, or even postpartum psychosis.

4. Perimenopause and menopause

• In this stage, there is a decline in estrogen and progesterone, which causes anxiety, insomnia, depression, and brain fog.

Conditions where hormones and mental health intersect

1. PMDD (Premenstrual Dysphoric Disorder)

• Severe emotional symptoms before menstruation
• Affects daily functioning

2. PCOS (Polycystic Ovary Syndrome)

• Hormonal imbalance leads to anxiety, depression, and body image issues

3. Thyroid Disorder

• Hypothyroidism causes fatigue, sadness, and brain fog
• Hyperthyroidism causes anxiety, restlessness, and insomnia

4. Postpartum Depression

• Triggered by sharp hormones after childbirth

5. Perimenopausal Depression 

• Mood issues due to unpredictable hormone shifts

How to support mental health naturally

1. Balanced nutrition: Eat omega-3s, whole grains, and leafy greens. Also, limit sugar and processed foods that spike insulin.
2. Movement and exercise: Never take movements or exercise lightly. Regular movements balance estrogen and lower cortisol.
3. Sleep hygiene: Poor sleep will worsen your hormonal imbalances, so it’s best to aim for 7-9 hours of consistent, restful sleep.
4. Stress reduction techniques: Try to reduce stress by meditation, deep breathing, and nature walks. Make sure to reduce your cortisol.
5. Cycle tracking: Try to use apps or journals to observe mood and energy shifts during your cycle; it will help you anticipate and prepare for emotional changes.
6. Seek professional help: Get hormone testing done to reveal imbalances. In some cases, therapy or medication may be needed alongside lifestyle changes.

When to go to a doctor

You should see a doctor if:

• Mood swings are affecting daily life
• Anxiety and depression worsens around your cycle
• You suspect PCOS, thyroid issues, or perimenopause
• You feel like something is ‘off’ and not improving with self-care

If you understand hormonal-mental health connection, congratulations you just got yourself a powerful tool for your mental well being. This understanding replaces shame with clarity.