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Experiencing anxiety before your period is not uncommon, and it’s often associated with hormonal fluctuations that occur during the menstrual cycle. Here are some steps you can take to help manage anxiety, especially in the days leading up to your period:

Track Your Menstrual Cycle: Keep a menstrual calendar to track your cycle. Understanding when anxiety tends to flare up in relation to your menstrual cycle can help you prepare and implement strategies in advance.

Regular Exercise: Engage in regular physical activity. Exercise has been shown to have positive effects on mood and can help alleviate anxiety. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Healthy Diet: Maintain a balanced and nutritious diet. Avoid excessive caffeine, sugar, and processed foods, as they can contribute to anxiety and mood swings.

Adequate Sleep: Prioritize good sleep hygiene. Aim for 7-9 hours of quality sleep each night. Lack of sleep can exacerbate anxiety symptoms.

Stress Management Techniques: Practices such as meditation, deep breathing exercises, and yoga to manage stress and improve mood are often encouraged.

Limit Stimulants: Reduce or eliminate the consumption of stimulants like caffeine, especially in the days leading up to your period, as they can contribute to increased anxiety.

Stay Hydrated: Drink plenty of water. Dehydration can affect both mood and energy levels.

Supplements: Omega-3 fatty acids or magnesium may help support mood and hormone balance. Consult your healthcare professional before starting any new supplements.

Relaxation Techniques: Incorporate relaxation techniques into your daily routine, such as taking warm baths, listening to calming music, or engaging in activities you enjoy.

Remember that everyone’s experience is unique, and it may take time to find the strategies that work best for you. It’s important to consult with a qualified healthcare professional, such as a naturopathic doctor, if anxiety symptoms persist or worsen. Dr. Martinello can provide personalized guidance based on your individual circumstances.