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Mental Health HomepageConditions LibraryConditions CategoryConditions CategoryWhat Is The Relationship Between Hormones and Anxiety?
Anxiety DisorderRead Time: 4 Minutes
Published On: August 9, 2019
Reviewed On: August 9, 2019
Updated On: August 16, 2024
OverviewHormones are chemicals in the body that act as messengers and regulate processes like metabolism, growth and development, and mood regulation. An imbalance in hormone levels can impact both physical and mental health. When your hormone levels are out of balance, it can lead to several issues, including stress, mood swings, and even anxiety. Learning abouthormones and anxiety disorderscan help you determine if what you’re experiencing might be related to a hormone imbalance.Continue reading to explore the intricate connection betweenhormones that cause anxietyand how to manage your mental health.
Overview
Hormones are chemicals in the body that act as messengers and regulate processes like metabolism, growth and development, and mood regulation. An imbalance in hormone levels can impact both physical and mental health. When your hormone levels are out of balance, it can lead to several issues, including stress, mood swings, and even anxiety. Learning abouthormones and anxiety disorderscan help you determine if what you’re experiencing might be related to a hormone imbalance.
Continue reading to explore the intricate connection betweenhormones that cause anxietyand how to manage your mental health.
Can Hormones Cause Anxiety?Yes — hormonal imbalance results in anxiety for some people. Abnormal hormonal changes can disrupt the functioning of both the brain and the nervous system, increasing stress and anxiety.In research, hormonal fluctuations inestrogen,cortisol, andthyroidhormone levels are all linked to mood regulation issues. This means that when levels are out of balance, it cantrigger anxiety.Premenstrual dysphoric disorder’s (PMDD’s) impact on anxietyPremenstrual dysphoric disorder (PMDD) is a severe form of premenstrual syndrome (PMS) that occurs in the luteal phase of the menstrual cycle, which is the time after ovulation and before the onset of menstruation. It takes a toll on emotional and mental health, and symptoms often include near-debilitating anxiety. While the timing of symptoms can vary slightly between women, they consistently occur before the period starts.Experts believethat one of the primary causes of PMDD is an extreme sensitivity to fluctuations of progesterone and estrogen levels during a woman’s menstrual cycle. Instudies, drops in estrogen levels — like the hormonal fluctuations we see occurring during menstruation — increase the risk of anxiety and depression.
Can Hormones Cause Anxiety?
Yes — hormonal imbalance results in anxiety for some people. Abnormal hormonal changes can disrupt the functioning of both the brain and the nervous system, increasing stress and anxiety.In research, hormonal fluctuations inestrogen,cortisol, andthyroidhormone levels are all linked to mood regulation issues. This means that when levels are out of balance, it cantrigger anxiety.
Premenstrual dysphoric disorder’s (PMDD’s) impact on anxiety
Premenstrual dysphoric disorder (PMDD) is a severe form of premenstrual syndrome (PMS) that occurs in the luteal phase of the menstrual cycle, which is the time after ovulation and before the onset of menstruation. It takes a toll on emotional and mental health, and symptoms often include near-debilitating anxiety. While the timing of symptoms can vary slightly between women, they consistently occur before the period starts.
Experts believethat one of the primary causes of PMDD is an extreme sensitivity to fluctuations of progesterone and estrogen levels during a woman’s menstrual cycle. Instudies, drops in estrogen levels — like the hormonal fluctuations we see occurring during menstruation — increase the risk of anxiety and depression.
Hormones That Can Cause or Worsen Anxiety
We already know that when certain hormone levels are off, it can cause increased anxiety or exacerbate it. Before we can determine how to treat hormones that cause anxiety, we need to figure out more about which hormones might actually be causing an issue.
Estrogen & progesterone
Estrogen and progesterone are vitally important during the menstrual cycle and can dramatically impact mood.
Common symptoms of estrogen and progesterone hormone imbalance may include:
Testosterone
According toThe National Comorbidity Survey, anxiety disorders are significantly higher in women than in men (30.5% vs 19.2%, respectively). Although we don’t fully understand why this might be, one theory is that it’s likely due to hormone-related differences.
Low testosterone levels have been linked to some types of anxiety disorders — particularlysocial anxiety disorder(SAD). Testosterone helps regulate the part of the brain that allows us to assess other people’s emotions to respond to social threats. Low levels can make it challenging to understand what’s happening in social situations or how to react. This uncertainty can easily lead to anxiety in some people.
Common symptoms of testosterone imbalance may include:
Cortisol
Cortisol imbalances can occur due to various factors, including chronic stress, poor sleep, and unhealthy lifestyle choices. While some individuals may be more genetically predisposed to cortisol imbalances, others may develop them due to environmental and behavioral influences. Engaging in regular physical activity, practicing mindfulness, and maintaining a balanced diet can help manage cortisol levels.
Common symptoms of cortisol imbalance can include:
Understanding this hormone change can help in addressing issues such asanxiety and fatigue.
Thyroid hormones
Thyroid hormones play a significant role in anxiety. Thyroid-stimulating hormone (TSH) levelsdirectly correlatewith the severity of panic attacks (which are a type of anxiety disorder).
Common symptoms of thyroid imbalance can include:
Oxytocin
Oxytocin is the hormone emitted when we fall in love or bond with someone. While this hormone is often referred to as the “love hormone,” and it can help reduce anxiety, it has some adverse effects, too. Inresearch, oxytocin was found to strengthen bad memories and increase fear and anxiety.
An imbalance in oxytocin levels can occur during periods of prolonged stress or trauma, potentially leading to heightened anxiety and difficulty forming positive social connections. For example, someone who has experienced a traumatic event might have an overproduction of oxytocin, reinforcing negative memories and fear responses.
Symptoms of oxytocin imbalance can include:
Understanding how to address these imbalances is essential for managing anxiety effectively. Here are several strategies to consider.
Get your hormone levels checked
Before taking any action, it’s important to consult with a doctor to test blood levels and check for specific hormone imbalances. Establishing a baseline can help determine if there is an actual imbalance. If there is, your doctor can recommend steps to balance your hormones.
Once your baseline is confirmed, a combination of holistic and mainstream approaches, like therapy, can also be effective in managing hormone-induced anxiety.
Psychotherapy
Therapy — primarilycognitive behavioral therapy for anxiety— can help identify the source of your anxiety and offer coping skills to help reduce symptoms. When your lifestyle contributes to hormone level disruption, therapy can be an excellent place to find effective tools andcoping skills for anxietyso you can begin to change unhealthy behavior.
Anxiety medication
Anxiety medicationcan often be beneficial in treating anxiety in the short term. It can help you cope until you get an effective treatment plan in place and start to implement strategies that balance out your hormone levels.
Regular exercise
It’s well-known thatexercise increases endorphins, which can improve mood and reduce anxiety. Other research indicates thattestosteroneandoxytocinlevels can increase with exercise, too, which can help alleviate hormonal anxiety symptoms in some people.
Expert Insight
Psychiatrist, MD, DFAPAMuhammad Munir
Dietary adjustmentsMaking some simple adjustments to your diet can help improve and balance hormone levels to reduce anxiety. For instance, incorporating certainvitamins for anxietycan be beneficial.Some foods that are likely to help include:Foods that arerich in magnesium, like leafy greens, nuts, and whole grainsFoods withomega-3 fatty acids, like Alaskan salmonProbiotic foods, like pickles and sauerkrautFoodshigh in zinc, like cashews, beef, and egg yolksGood sleep hygieneResearch suggeststhat sleep is tied to thyroid-stimulating hormone (TSH), cortisol, and other hormone levels. Establishing and maintaining a good sleep schedule can be crucial to stabilizing levels and improving anxiety symptoms.Stress and relaxation techniquesMultiple studies show the benefits of stress and relaxation techniques in stabilizing hormone levels. Deepbreathing for anxiety, for example, reducesthe negative effectsof cortisol imbalance.Natural supplements for hormonal balance & anxietySome natural supplements help treat hormone imbalances and reduce anxiety. Studies have found that probiotics canreduce cortisolandoxytocinlevels. Other research found that Vitamin D islinked to thyroidlevels and thatVitamin D and Omega-3 fatty acidscan improve mood and lower testosterone levels.
Dietary adjustments
Making some simple adjustments to your diet can help improve and balance hormone levels to reduce anxiety. For instance, incorporating certainvitamins for anxietycan be beneficial.
Some foods that are likely to help include:
Good sleep hygiene
Research suggeststhat sleep is tied to thyroid-stimulating hormone (TSH), cortisol, and other hormone levels. Establishing and maintaining a good sleep schedule can be crucial to stabilizing levels and improving anxiety symptoms.
Stress and relaxation techniques
Multiple studies show the benefits of stress and relaxation techniques in stabilizing hormone levels. Deepbreathing for anxiety, for example, reducesthe negative effectsof cortisol imbalance.
Natural supplements for hormonal balance & anxiety
Some natural supplements help treat hormone imbalances and reduce anxiety. Studies have found that probiotics canreduce cortisolandoxytocinlevels. Other research found that Vitamin D islinked to thyroidlevels and thatVitamin D and Omega-3 fatty acidscan improve mood and lower testosterone levels.
Manage Anxiety with Professional SupportLearning to managehormones and anxietymeans finding a comprehensive, holistic approach that addresses both mental and physical health. Regular exercise, dietary and other lifestyle adjustments, good sleep hygiene, stress and relaxation techniques, seeking therapy, and possibly using medication, are all effective ways to balance hormones and reduce symptoms of anxiety.If you’re ready to start managing your anxiety, professional support can be invaluable. Talkspace offers convenient and affordable access to licensed mental health professionals who can help.Online therapyis a flexible and effective way to manage mental health in a comfortable environment. Reach out to Talkspace today to learn more about getting online treatment for anxiety.
Manage Anxiety with Professional Support
Learning to managehormones and anxietymeans finding a comprehensive, holistic approach that addresses both mental and physical health. Regular exercise, dietary and other lifestyle adjustments, good sleep hygiene, stress and relaxation techniques, seeking therapy, and possibly using medication, are all effective ways to balance hormones and reduce symptoms of anxiety.
If you’re ready to start managing your anxiety, professional support can be invaluable. Talkspace offers convenient and affordable access to licensed mental health professionals who can help.Online therapyis a flexible and effective way to manage mental health in a comfortable environment. Reach out to Talkspace today to learn more about getting online treatment for anxiety.
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