How Do Hormones Impact Women Dealing With Depression?
Not only are women more likely than men to struggle with depression, but women are also more at risk of hormone-caused depression.
Women may experience three major hormonal changes in life—puberty, pregnancy, and menopause—but we also cycle through hormonal changes more extremely and more often than men do on a regular basis. Our cycles ebb and flow daily and monthly, while men’s hormones reset every 24 hours.
However, there’s a big difference between hormonal changes in mood and hormonal depression. While mood swings come and go, depression is defined by symptoms of hopelessness, worthlessness, low energy, change in appetite, difficulty sleeping, thoughts of death, low self-esteem, and unexplained headaches or other pains that last longer than two weeks.
How to tell if depression may be hormonal
Your depression may be hormonal if symptoms directly follow or precede any of these events:
Your period (also known as premenstrual dysphoric disorder, or PMDD)
An injury or surgery relating to your reproductive organs
Pregnancy
Perimenopause or menopause
Hormonal medications (ex. birth control)
Coping with PMDD
The good news about PMDD is that it’s relatively predictable. Many women know to expect depressive symptoms to start anywhere between a few days to a week leading up to their period. Overcoming PMDD requires you not just to predict it but to prepare for it.
Keep a self-care box: Have a box of your favorite things ready to grab each month. It can include a list of your favorite movies, quotes that inspire you, favorite snacks, and de-stressing mindless activities like word search booklets.
Block off your calendar: Mark on your calendar when the general window for your depression is. If people try to schedule plans within the window, say you're busy and pick a new day. If a work deadline falls within the days, plan to knock it out early or ask for help in advance. This will help you avoid feelings of guilt, overwhelm, and anxiety when you inevitably lack the motivation to get together with others and be productive. Instead, plan stress-reducing activities during this time and try to stick to active habits leading up to it. Exercise is proven to reduce depressive symptoms.
Invest in lifestyle changes: Small lifestyle changes can greatly impact your PMDD symptoms before and/or combined with a medicine regimen. Regular exercise, sleep, a wholesome diet, stress-reducing activities, and sugar and substance reduction can all help.
SSRIs for PMDD
One treatment option for PMDD is SSRIs like sertraline, fluoxetine, and paroxetine. Some women take these all month long, while others only take them during their luteal phase. Though SSRIs can have uncomfortable withdrawal symptoms, some women have seen success taking them only a few times a month with minimal withdrawal symptoms.
Taking SSRIs for two months is recommended to see if they work for you.
Helpful vitamins and supplements
Always speak to a doctor or pharmacist first, as too much of one vitamin or supplement can be harmful. However, you may find success incorporating certain ones into your regimen.
Calcium carbonate has shown some success in reducing physical and psychological symptoms of PMDD. Another study found that vitamin B6 performed better than a placebo in helping women cope with PMDD symptoms. Agnus castus (or chasteberry) has shown similar results.
Working with a mental health counselor
If you struggle with negative thoughts, low self-esteem, feelings of hopelessness, and breakdowns every month and aren’t sure why, it could be time to work with a specialist. Therapists can help you track thoughts, feelings, and behaviors to see if hormonal changes are the culprit behind your depression. Plus, they can also help provide coping skills to make next month easier than the last.
Ready to feel like yourself again? Schedule your first appointment today to get started with therapy for women.