Are your hormonal imbalances fueling your anxiety?

Many of us know anxiety like the back of our hand. We recognize its subtle cues: a tightness in our chest, racing thoughts, or a restless feeling in the pit of our stomach. An unwelcome companion, it shows up out of the blue—familiar yet totally unpredictable. Be it a looming deadline, social event, or daily stress, anxiety can feel like a constant shadow.

Here’s the kicker: it’s possible your hormones are making things worse. An often-overlooked trigger, fluctuating hormones play a significant role in mood stability—especially during certain times of the month. Let’s dive in to understand how hormones might be influencing your mental health and, most importantly, how you can manage it with grace and empowerment.

Hormones and anxiety: What’s the connection?

Hormones are like the body’s internal messengers. They’re perpetually sending signals to regulate everything from your metabolism to your mood. When hormone levels shift (whether due to your menstrual cycle, pregnancy, menopause, or even chronic stress) they directly impact your mental state.

To dig a bit deeper, one of the primary hormones tied to anxiety is estrogen. Estrogen helps regulate the production of serotonin, the “feel-good” neurotransmitter that plays a key role in stabilizing mood. As estrogen levels drop, especially in the days leading up to your period (hello, luteal phase), serotonin levels may decrease too. The result? Irritability, sadness, or heightened anxiety.

Premenstrual anxiety: The role of your cycle

Premenstrual anxiety is a common (but easily dismissed!) symptom of PMS. This type of anxiety typically sets in 1-2 weeks before your period, coinciding with the perfect storm: a decline in both estrogen and progesterone levels. For some, this sensation can feel mild—like butterflies in the stomach—for others, it can be intense (leading to panic attacks or overwhelming dread).

In severe cases, this is known as Premenstrual Dysphoric Disorder (PMDD), a more intense form of PMS. This can lead to heightened anxiety, irritability, and depressive symptoms. Consider getting blood work done or having a conversation with your healthcare provider. They can help assess your hormone levels and determine if any notable imbalances are contributing to your premenstrual anxiety. 

What are other causes of hormone-related anxiety?

Beyond premenstrual changes in the luteal phase, there are other hormonal shifts that can lead to anxiety:

1. Pregnancy and postpartum

To no surprise, the massive hormonal changes during pregnancy (and after childbirth) can trigger anxiety. Although postpartum anxiety is often overshadowed by the more well-known postpartum depression, it’s just as valid. Hormones like estrogen, progesterone, and cortisol all fluctuate dramatically after giving birth, and this can lead to increased anxiety and mood swings.

2. Perimenopause and menopause

Are you approaching menopause and/or have entered perimenopause? During this transition, hormone levels (I.e. estrogen and progesterone) begin to fluctuate more erratically. This can result in anxiety, irritability, and even panic attacks

3. Thyroid imbalance

The thyroid gland—which regulates metabolism and energy levels—is also linked to anxiety. Both hyperthyroidism (overactive thyroid) and hypothyroidism (underactive thyroid) can lead to mood disorders. If you suspect your anxiety is hormone-related but aren’t sure where to start, getting your thyroid levels checked is an important first step.

How to manage hormone-related anxiety

Fortunately, there are a handful of ways to manage your symptom (so you don’t feel at the mercy of your cycle!). Below are a few empowering strategies:

1. Track your cycle

Knowledge is power. By tracking your cycle, you can start to notice patterns and predict when anxiety might peak. This way, you can proactively manage stress and self-care during vulnerable times.

2. Balance your blood sugar

Inevitably, drastic blood sugar swings can worsen hormonal imbalances and contribute to anxiety. Focus on eating balanced meals that include 20-40 grams of protein,1-2 sources of healthy fats, and high-fiber produce to stabilize blood sugar throughout the day. Avoid excess sugar and refined carbs, which can cause energy crashes and mood swings.

3. Support your nervous system

Naturally, hormonal imbalances can overstimulate your nervous system. Beyond deep breathing exercises and minimizing screens at night, spend time in nature (walking or sitting in a park counts!), incorporate magnesium-rich foods (I.e. leafy greens and seeds), diffuse lavender or chamomile essential oils in your home, and listen to binaural beats.

4. Consider supplements

Some vitamins and minerals can help balance hormones and ease anxiety. Consider adding magnesium, B vitamins, and omega-3 fatty acids (I.e. fish oil) to your routine. 

5. Try adaptogenic herbs

Herbs like ashwagandha, maca, and holy basil are known for their adaptogenic properties—helping your body adapt to stress and regulate hormonal imbalances. Some studies show they can stabilize mood swings and reduce feelings of anxiety. You can take them in powdered or capsule form. Always talk to your doctor before taking supplements like this. 

Simple shifts, significant impact

To calm your anxiety and (simultaneous) balance your hormones, start by focusing on small, effective changes. Prioritize a nutrient-rich diet, particularly healthy fats and high-quality proteins. These are key for stabilizing blood sugar and supporting hormonal pathways. Begin with a savory breakfast, for example! Regular movement, especially gentle exercise like yoga or walking, can calm your nervous system. In fact, now might be time to (temporarily) part ways with HIIT/bootcamp-style classes. Your hormones will thank you for it! Finally, ensure you’re getting enough sleep (7-9 hours) and staying hydrated with electrolytes to keep your body in balance. These simple adjustments can lead to a remarkable improvement in how you’re feeling—today.