10 steps to reduce anxiety during your period

• April 26, 2024

Psychologists of the National Autonomous University of Mexico (UNAM) ensure that between 70 and 80% of women suffer from anxiety and depression before or during menstruation, emotions that can affect their daily activities, as well as their quality of life.

In accordance with José Luis Díaz Meza, researcher at the Department of Psychophysiology of the Faculty of Psychology of the UNAM , notes that these symptoms appear in the second half of the menstrual cycle and disappear four or seven days after the end of the period.

The specialist ensures that anxiety and depression is associated with alterations of the hormones progesterone, estradiol and serotonin.

On the other hand, in information published in The Huffington Post It is emphasized that to avoid emotional changes that modify the organism and alter digestion, appetite and mood, the following steps should be followed:

1. Keep a diary of emotions. Write down all your symptoms, intensity and duration, as well as thoughts to minimize stress and anxiety.
2. Sleep well. Rest between seven and eight hours per night.
3. Meditate. Deep breathing exercises will calm anxiety
4. Reduce alcohol consumption and products that have caffeine
5. Avoid the cigar , so you do not alter your nervous system
6. Hydrate and decrease salt intake . With this you will avoid fluid retention and inflammation that generates bad mood.
7. Balanced diet . It includes fruits, vegetables, foods with zinc, proteins and iron.
8. Food supplements . Go with your doctor to offer you a treatment of vitamin B6, calcium and magnesium.
9. Contraceptive pills . A specialist should recommend them, since they can reduce or increase the symptoms.
10. Do exercise. Next the gynecologist-obstetrician Julie Salomon Kuri explains why physical activity reduces anxiety during menstruation:

If your symptoms persist even though you lead a healthy life, you should go to a specialist to assess your case and give you a treatment according to your needs.

Remember that most women who suffer anxiety during their period can overcome it if they get the right help, either through pharmacological methods or psychological therapy and relaxation. Beware!
 

Video Medicine: Getting anxiety symptoms before your period? (April 2024).