Tackling PCOS Anxiety: 5 Self-directed Tips to Manage and Thrive
The whole concept of PCOS Anxiety (or anxiety disorders associated with PCOS) came as a surprise to me. I had no idea that the hormonal imbalances caused by PCOS may contribute to increased anxiety. And now that I know, I’m shocked that I was shocked. Because, though I hated to learn this, it made sense! I look back at the emotional and psychological challenges I’ve faced before and since my diagnosis, and the best part of this discovery is that I feel like I have been validated. This discovery has confirmed to me that I’m not crazy, and I wasn’t imagining what I was feeling.
Isn’t Anxiety a Normal Part of Life?
Having an anxiety disorder is not the same thing as having normal feelings of nervousness or anxiousness. Experiencing occasional anxiety is a normal part of life. Anxiety disorders are the most common of mental disorders. However, people with anxiety disorders frequently experience repeated episodes of sudden feelings of intense anxiety and fear or terror that reach a peak within minutes (panic attacks). These feelings of anxiety and panic can interfere with daily activities. They are typically out of proportion to the actual danger, yet difficult to control and can last a long time. There are several types of anxiety disorders: generalized anxiety disorder, panic disorder with or without agoraphobia, specific phobias, agoraphobia, social anxiety disorder, separation anxiety disorder and selective mutism.
How does PCOS impact Anxiety?
Here’s one quick example that brought it home for me. Progesterone is a reproductive hormone (also known as our calming hormone) released after ovulation and its release prepares the body for a potential pregnancy if the released egg is fertilized. Normally, when the egg is not fertilized, progesterone production falls and a new menstrual cycle begins. However, since many women with PCOS have progesterone deficiency due to lack of ovulation, luteal phase deficiency, or underlying hypothyroidism; this process doesn’t quite work as planned for us. So we miss out on the benefits of progesterone; like lowering anxiety and promoting healthy sleep.
Research has established a clear link between PCOS and anxiety, owing to hormonal imbalances and the constant stress of managing a chronic illness. So it’s a bit of a chicken and egg situation, isn’t it? We’re already prone to these issues; but then add on the stress of managing PCOS symptoms and all trying to work with the pile-on of (sometimes seemingly contradictory) advice we receive, and that’s another layer of stress on top of everything else.
Though anxiety disorders affect nearly 30% of adults at some point in their lives, the proportion of women with PCOS who experience anxiety disorders is disproportionately high. A 2016 research review of six studies found that people with PCOS were nearly three times as likely to report anxiety symptoms as those without this condition. One study found 5 times as many women with PCOS having generalized anxiety symptoms compared with controls (prevalence – 20% vs. 4%) and a nearly sevenfold increase in the risk of generalized anxiety symptoms in women with PCOS. The relationship between PCOS and anxiety isn’t clear — but doctors think that the relationship between the two could at least be partly due to the symptoms themselves.
Are you getting anxious just reading this?
So was I. But there is good news! Or at least something to make you feel less anxious. I have found in my own experience that there are proactive steps we can take to manage and get ahead of anxiety in our day-to-day lives. The best part is that these also apply to people who don’t have PCOS. But for us cysters, these are pretty much non-negotiable. I tried to make them as manageable and doable as possible for myself and I hope these help you. So, here are my five self-directed tips.
1. Get Moving
Exercise is a powerful tool in managing PCOS anxiety. Exercise not only helps balance hormones but also releases endorphins, reducing feelings of anxiety. You know that feeling you have after a workout? The feeling of accomplishment but also just ease and relaxation? A study in The Journal of Clinical Endocrinology & Metabolism found that women with PCOS who performed regular aerobic exercise reduced their anxiety levels significantly. While any type of exercise is beneficial, yoga, Pilates, and other low-intensity workouts can be particularly soothing due to their focus on deep breathing and mindfulness. Walking is a great option. I have written in detail in another blog post about Walking for wellness and another article on optimizing your workouts in context of your menstrual cycle. My rule of thumb is a brisk 30-minute walk once a day; and weighted strength training workouts 3 times a week.
2. Plan to Sleep Well
I deliberately used the word ‘plan’ here. Because sleep does require planning. Sleep plays a crucial role in managing anxiety. Chronic stress and anxiety often lead to sleep disturbances, creating a vicious cycle of anxiety and insomnia. Unfortunately, one of the issues with PCOS and high cortisol levels is impacted sleep patterns. So establishing a regular sleep schedule, creating a restful environment, limiting daytime naps, and avoiding late-night caffeine and technology use; are some tips to help manage your circadian cycle and mimic healthy cortisol levels, for your wellness. Your bedroom should be a haven for rest and taking your mind off the stresses of the day. Having these set up in advance and being intentional about your sleep hours will help develop a healthy routine for your mind and your body.
3. Consider Nutritional Supplements
I used to think supplements were not necessary and with limited information about them, I felt it wasn’t worth it. But I once had an interesting conversation with an expert that opened my eyes. She explained to me the impact of industrialization on our soil and vegetation, and how the nutrients in the soil (nitrogen, phosphorus, potassium, calcium, magnesium, iron, and sulfur) were fast depleting in quality and quantities. Add to that the excessive processing of produce and the food we eat today. What this means is, regardless how many organic and healthy vegetables and food you consume, the nutritional content of your diet is not as optimal as it would have been years ago; and we need supplements to make up for that, and get us to a base level of having the right nutrient quantities. What a great time to be alive, yeah? Now, add on top of that the impact of a hormonal disorder like PCOS, and imagine how much more support you need to give your body the right levels of nutrients it needs to thrive.
A study published in Gynecological Endocrinology showed that women with PCOS who took a daily magnesium supplement experienced reduced symptoms of anxiety. Other beneficial supplements include vitamin D, B vitamins, and omega-3 fatty acids. However, always consult with a healthcare provider before starting any new supplement regimen.
4. Eat like you love Yourself
Diet plays an essential role in managing both PCOS symptoms and anxiety. A low-glycemic-index (GI) diet can stabilize blood sugar levels and reduce mood swings, while omega-3 fatty acids found in fish, walnuts, and chia seeds can support brain health and reduce anxiety. Managing cravings is a major game changer in PCOS management, and that’s where your high protein breakfast comes in. These give you the right nutrients to help manage insulin and help stave away the cravings through the day, minimizing the opportunities for you to eat the wrong foods that might exacerbate your PCOS symptoms. Being intentional and conscious of your food intake also helps you prioritize the best food groups and ingredients that promote optimal nutritional health.
When you eat, think about how you would feed someone you love. Would you want to give them the best nutrients that optimize their health, or would you feed them junk? Think about yourself as someone you choose to take care of; and I promise, your mindset around food will start to shift. Intentional nutrition also requires planning. Stocking the right items in your pantry and refrigerator in advance, will set you up for success when it comes time to satisfy those inevitable cravings. My rule of thumb while grocery shopping is to make sure I always have healthy snacks stocked, high-fiber fruits and vegetables to munch on when I have cravings (carrot and celery sticks, nut butters, greek yogurt, etc.)
5. Stay Mindful
Practicing mindfulness can help you stay focused on the present moment, reducing anxiety and stress levels. This could be a formal practice like meditation or something as simple as taking a few deep breaths when you feel anxiety creeping in. A study in Behaviour Research and Therapy found that mindfulness-based therapy significantly reduced anxiety symptoms in women with PCOS.
Trust me, this mindfulness business is no hoo-ha hippie stuff. Or maybe it is, but it works! It works and is essential for overall well being. I’m always so busy, I started off using a Mindfulness app that reminds me to pause and breathe, reflect and check in on myself. Now it’s second nature and I pause regularly to breathe, I take time off my schedule to be still, I value my alone time, and regularly carry out gratitude, breathing and reflection exercises.
Managing PCOS anxiety is possible and beneficial. I can confirm this has made a major difference for me; and even in seasons where my symptoms have flared up very badly, these tips have helped me tremendously by regulating your anxiety levels and improving your overall well-being. It requires an integrative approach encompassing lifestyle modifications across the board - exercise, sleep habits, nutritional supplements, conscious eating, and mindfulness practices.
Remember, it's crucial to consult with your healthcare provider before making any major changes to your routine or diet.
Have you found this helpful? What would you like to learn more about? And what techniques do you apply yourself, to combat anxiety? I’ll be waiting in the comments!
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