Feeling Off? Tips for Managing Hormone-Related Depression in Women

Life is full of ups and downs, but sometimes, the downs can feel unusually heavy and hard to explain. Every woman feels out of sorts, unusually emotional, or disconnected from her usual self at times and wonders why. Hormonal changes, a natural part of being a woman, can have a significant impact on mental health, causing what many experience without knowing as signs or symptoms of depression in women.

From the emotional rollercoaster of puberty to the monthly menstruation cycles, the transformative periods of pregnancy and postpartum, and through menopause, women’s hormones are shifting all the time. These changes can make women feel strange and confused sometimes in ways that are hard to bear.

Every woman can benefit from knowing how and why her body’s natural rhythms and moods are connected and what she can do to feel more balanced and in control.

How are hormones and depression linked?

Hormones are powerful chemical messengers that influence much of our health, including mood regulation. Each time they fluctuate, they impact neurotransmitters in the brain like serotonin, dopamine, and norepinephrine. These neurotransmitters are the ones that help regulate your emotions, stress responses, and overall mental well-being, so any imbalance can bring about mood swings, irritability, and even depression.

For example, when girls hit puberty, the sudden increase in both estrogen and progesterone causes emotional ups and downs. Then, during the menstrual cycle, some girls and older women experience days of Pre-Menstrual Syndrome, or PMS, which can at times come with terribly fluctuating hormonal ups and downs that manifest through sudden bouts of irritability, anxiety, and unexplainable sorrow.

In many women, pregnancy and the post-partum period can introduce major hormonal twists and turns, sometimes triggering things like panic attacks or postpartum depression and anxiety. Later in life, menopause brings a decline in estrogen and progesterone, also increasing the risk of mood disorders.

These are all patterns that a woman can monitor or reflect on to be more in touch with how her body reacts and copes with periods of high hormonal imbalance in her life and to hopefully know when to take steps to manage future hormone-related emotional shifts more effectively.

Hormonal imbalances don’t just affect your mood, but they can also show up in unexpected ways.

Surprising Things About Your Hormones You May Not Know

• Hormonal depression in women can cause physical symptoms like unexplained aches and pains, headaches, or digestive issues. You might even think you have some other illness, yet it’s all linked to hormonal imbalances rather than physical ailments alone.
• Whether it’s insomnia or excessive fatigue, hormonal fluctuations can throw off sleep patterns or cause chronic sleeplessness, which in turn can worsen depressive symptoms.
• The health of your thyroid is strongly connected to your mental health. An underactive or overactive thyroid can mimic or contribute to depression. Getting regular thyroid check-ups can help rule out this hidden problem before it gets out of control.
• Some women experience mood swings or depression as a side effect of hormonal birth control drugs. If you notice any drastic changes after starting birth control, quickly consider discussing some alternatives with your doctor.
• Many women don’t realize that perimenopause has hit them. This is a transition phase that happens as a lead-up to the beginning of your actual menopause. It can begin many years before menopause and cause emotional havoc quite similar at times to PMS or depression.

It’s a lot to take in, isn’t it? Especially once we’ve considered all of the periods of hormonal fluctuations that a woman experiences throughout her life.

It’s actually expected and common for you to get upset and want it all to go away. Instead of just resigning yourself to your womanly fate and drowning in never-ending mood swings, there are some useful and practical steps you can take besides traditional medication and therapy to help regulate hormones naturally.

Basic Tips for Managing Hormone-Related Depression in Women

Seed cycling Eat specific seeds at different phases of your menstrual cycle, which will help balance hormone levels. Flaxseeds and pumpkin seeds support the follicular phase, while sesame and sunflower seeds benefit the luteal phase.

Try adaptogenic herbs Herbs like ashwagandha, maca root, and rhodiola have been shown to support hormonal balance and reduce stress. Be sure to consult a healthcare provider before adding them to your routine.

Being mindful about staying centered Practicing deep breathing, meditation, or mindfulness techniques can help reduce stress, which in turn can help stabilize hormones.

Aromatherapy Essential oils like lavender, chamomile, and clary sage have calming properties that can ease some mood swings and emotional distress. Use them in a diffuser or a bath, or apply them with a carrier oil.

Good old balanced diet Try hard to have a diet rich in omega-3 fatty acids, antioxidants, and fiber to support your overall hormonal health. As tempting as it feels when you are down and need a ‘pick me up’, avoid excessive sugar and processed foods as much as possible to prevent blood sugar spikes that contribute to mood swings.

Keep the blood pumping Physical activity releases endorphins, which are your body’s natural mood boosters. Make sure you stay on the move with activities like yoga, walking, or strength training to help you stabilize your mood and reduce stress.

Water is life Drinking enough water and maintaining a healthy gut microbiome helps control your hormonal balance. Foods rich in probiotics and fiber can support digestion and, in the end, improve overall mental health.

It’s not just diet and lifestyle that impact a woman’s hormones, but some environmental factors can also play a role. Everyday exposure to toxins in plastics, household cleaners, and beauty products can interfere with hormone levels. Choosing natural or organic products and reducing exposure to endocrine disruptors like BPA and parabens can help hormone regulation.

To top it all off, major stress from your work, relationships, or daily responsibilities plays a part in keeping cortisol, the stress hormone, elevated, which in turn affects other hormones.

It’s important to try to make lifestyle changes like these to manage both your overall hormone health and hormone-related depression, but it’s equally important to recognize when you’re in over your head.

When to Seek Professional Help

• f you’re experiencing uncontrollable, deep,
• ersistent sadness or irritability lasting more than two
• eeks.
• Once you start finding it hard to perform your normal daily tasks due to mood changes or unexplained fatigue.
• When you’re having thoughts of self-harm or suicide all the time.
• If your severe mood swings are interfering with relationships or work.
• If you have any physical symptoms that don’t improve with self-care and aren’t related to any diagnosed medical condition.

It’s never an overreaction to seek professional help, even for something that may seem as trivial as mood swings. There is plenty of professional help out there, especially designed for women.

Treatment Options for Hormonal Depression in Women

• Hormone therapy that helps stabilize mood symptoms, especially for women going through menopause.
• Antidepressants like SSRIs or SNRIs are at times necessary to regulate mood and ease excessive symptoms of depression.
• Cognitive Behavioral Therapy (CBT) is also used to shift negative thought patterns and is particularly effective for controlling anxiety and depression in women.
• Alternative therapies such as acupuncture, herbal remedies, and bioidentical hormone replacement therapy (BHRT) may offer relief for some women, too.
• Some women benefit from taking vitamins and supplements such as magnesium, vitamin D, and omega-3s, which all help with mood and hormone regulation.

Always consult a healthcare professional before exploring any of these options.

No matter where you are in your life as a woman, if you’re struggling to feel like ‘you, ‘ professional guidance is there to help you regain balance and feel more like yourself again. On this site, you can find countless registered Christian counselors who specialize in helping women take control of the emotional and mental challenges around hormonal changes.

You deserve to feel at peace in your body and mind; reach out today and find someone to help.