Mental Health and Your Periods: A Guide for Parents and Adolescents

Exploring the link between menstrual cycles and mental health through a visually engaging illustration.

Introduction: Let’s Talk About It!

Periods. Mental health. Two things that most people don’t talk about enough especially together. But guess what? They’re deeply connected. This elegant, practical guide is here to help you understand what happens to your mind and mood before, during, and after your period and how to manage it with confidence. This article is for parents, teens, and everyone who wants to better understand the link between hormones and emotions and thrive through it all.

What’s Going On During Your Period?

Your menstrual cycle isn’t just about bleeding every month. It’s a hormone rollercoaster of mainly two hormones in play - Estrogen and Progesterone...

The US4her Foundation distributes a period package to promote menstrual health and support individuals in need.

Let’s break it down:

1. Week 1 (Menstruation): Low estrogen and progesterone. You might feel tired, emotional, or low (sad).

2. Week 2 (Pre-Ovulation): Estrogen rises. Hello energy and good mood!

3. Week 3 (Post-Ovulation): Progesterone climbs. Calm, dreamy or irritable.

4. Week 4 (PMS Time): Hormone drop. Mood swings, anxiety, irritability, sadness.

What to Look Out For (Signs & Symptoms)

Everyone is different, but here are common mental health symptoms that can show up around your period:

1. Sudden mood swings

2. Feeling down or depressed

3. Anxiety or panic

4. Brain fog or forgetfulness

5. Irritability and anger

6. Social withdrawal

7. Trouble sleeping

8. Crying easily

If these symptoms interfere with your daily life, it could be more than just PMS. You might be dealing with PMDD (Premenstrual Dysphoric Disorder).

When Should You Be Concerned?

Here’s a simple checklist to help you know when to seek help:

• Are the symptoms intense and lasting more than a few days?

• Do they disrupt school, work, relationships, or self-esteem?

• Are you feeling hopeless, overwhelmed, or thinking of harming yourself?

If you answered yes to any of these, speak to a psychiatrist or mental health professional. You’re not alone, and help is available.

What You Can Do About It (Practical Tips)

These strategies can help balance your mood and support your mental health:

• Track Your Cycle & Moods – Use a period app or journal.

• Move Your Body – Gentle exercise boosts energy and improves mood.

• Eat Mood-Friendly Foods – Leafy greens, whole grains, nuts, and plenty of water. Limit sugar and caffeine.

• Get Quality Sleep – Aim for 8 hours per night. Wind down before bed.

• Practice Mindfulness – Deep breathing, meditation, or just being still.

• Talk It Out – Share with a parent, friend, therapist, or doctor.

• Create a Period Comfort Kit – Include snacks, a hot water bottle, calming teas, a journal, and cozy socks.

Parents, This Is for You

Your role is HUGE. Here’s how you can support your teen:

1. Create an open, non-judgmental space.

2. Normalize talking about mental health and periods.

3. Help your teen track their symptoms.

4. Validate their feelings instead of dismissing them.

5. Watch for red flags like isolation or emotional outbursts.

6. Encourage healthy habits—rest, movement, good food, and downtime.

7. Be ready to seek professional help when needed.

A supportive parent can help a teen feel safe, seen, and strong during one of life’s most sensitive transitions.

Teachers, Coaches & Employers — Your Role Matters Too

Hormonal shifts and menstrual-related mood changes don’t just affect home life—they show up in school, sports, and workplaces too. As a teacher, coach, or employer, your awareness and support can be life-changing.

For Teachers & School Staff

What to look out for:

• Sudden drop in academic performance

• Frequent absences or complaints of not feeling well

• Withdrawal from classroom participation

• Tearfulness, irritability, or emotional outbursts

• Changes in clothing (e.g., oversized hoodies to “hide”).

How to support:

• Create a safe space for emotional check-ins

• Normalize mental health and hormonal challenges

• Allow flexibility: extended deadlines, quiet time, nurse visits

• Refer early to a school counselor or wellness officer

• Ask gently: “You’ve seemed a bit quiet—want to talk about it?”

For Coaches & Activity Leaders

What to observe:

• Sudden avoidance of practice or games

• Tearfulness, distraction, or emotional shifts

• Unexplained tiredness or soreness

How to respond:

• Allow modifications to activity levels

• Offer alternatives: stretching, journaling, breathing

• Check in with care: “You know your body best.

For Employers & Team Leaders

Signs of distress:

1. Sudden drop in productivity or focus

2. Increased sick days or emotional distance

3. Overreaction to feedback or changes

How to support:

• Promote flexible wellness days

• Provide quiet rest areas and period supplies

• Train managers to be sensitive to menstrual mental health

• Make this statement normal: “If you need to check in or take a pause for wellbeing, it’s OK.”

Finally: When trusted adults and leaders are informed and compassionate, they become powerful allies in preventing crisis and promoting resilience.