If you’re a woman who menstruates, how often do you have trouble concentrating on books or television when it’s “that time of the month”? Challenges with recalling common words & phrases? Perhaps you start feeling more forgetful about small details, or you have difficulty making decisions? Many women may be familiar with the experience of “brain fog” that often happens around or during menstruation, which can affect our quality of life, self-esteem, and ability to show up for the people around us. For teen girls specifically, the cognitive challenges that come with mentally & physically regulating your menstrual cycle can add all the more difficulty adjusting, too.
What is “brain fog”?
Brain fog is a colloquial term to describe the experience of feeling more “off” or delayed in thought processes. It is often marked by forgetfulness, trouble focusing, feeling mildly confused or disoriented, slower thinking, and/or sluggishness. It might be similar to feeling like you’ve under- or overslept, or like you can’t quite access the word that’s at the tip of your tongue – and often for no apparent reason.
While not a formal diagnostic term, brain fog is a common experience that many people are likely to experience in their lifetime. Brain fog may be caused by stress, inadequate nutrition, medication changes, health concerns, poor sleep, or even menstruation. Cognitive challenges are common symptoms of premenstrual syndrome (PMS), premenstrual dysphoric disorder (PMDD), and other hormonal changes, given the link between our hormones and brain functioning.
How does my period impact cognitive functioning?
Menstruation causes ebbs & flows in different hormones over a month, which is why various cognitive & emotional changes are associated with PMS. PMS symptoms (including brain fog) usually show up around ovulation (the week or two before your period), which is when estrogen & progesterone levels rise. Once your period begins, estrogen & progesterone levels drop significantly before rising again. As a result, people who menstruate often report fatigue, dizziness, lightheadedness, insomnia, irritability, and emotional overwhelm as some of the cognitive changes related to their period.
While formal research about sex hormones & brain functioning is limited, there is a strong link between how hormones like estrogen, progesterone, and testosterone affect the brain. When there are shifts in our hormones (such as those associated with a typical menstrual cycle), there are also shifts in our brain’s chemistry – and therefore our thought processes, emotional responses, and behaviors. Research also suggests that some people may be more sensitive to hormone changes given different levels of associated neurotransmitters (like dopamine) and are therefore more susceptible to cognitive & emotional challenges around their period.
While the direct correlation between changes in sex hormones & brain fog is unclear, researchers theorize that cognitive challenges can be attributed to shifts in levels of other (non-sex) hormones, neurotransmitters, and insulin that happen during menstruation. Sex hormones impact other chemicals in the brain like dopamine & serotonin, which affect memory, problem-solving, and information retention. Some research suggests that lower estrogen levels are linked to cognitive impairment in menopausal women, which is the same hormone that drops off around your period, too. Fluctuations in insulin levels around your period also mean your brain has a harder time regulating your blood sugar, which directly impacts brain functioning (hello, hanger!).
I’m a teenager, and it feels like my hormones are all over the place all the time. What does this mean for me?
For teenagers, it can be expected that their menstrual cycle & other hormones will continue to fluctuate more “irregularly” for the first few years after getting their period. Some months you might bleed more or less than the last, and some months you may still miss your period entirely. Your body is still adjusting to its “regular” hormonal cycle, which adds understandable challenges with anticipating, learning, and coping with changes in your body.
In addition to the physical & emotional changes associated with puberty, you may also notice some shifts in your self-esteem, motivation, body image, and social engagement. Given that several other changes are also happening to different hormones in your brain & body, you are more inclined to feel even more heightened emotions, mood swings, irritability, and even brain fog. Be kind to yourself while you learn your personal way of responding to hormonal changes, and continue to seek ways to cope ahead & problem-solve for any anticipated changes in emotions or cognition.
What can I do to manage period-related brain fog?
Whether at this point in your life you know what to expect symptomatically around your period or your body is still finding its “regular” rhythm, there are many ways to cope with & manage brain fog and other period-related difficulties, including:
- Be compassionate & patient with yourself when you’re nearing your period. You are already juggling a lot of stressors physically, emotionally, and mentally, and beating yourself up for natural hormonal changes will not make you any more comfortable, comforted, regulated, or productive!
- Be mindful of any necessary lifestyle adjustments, and act in real-time. In an ideal world, you would already be able to manage a balanced diet, moderate exercise, adequate sleep, and minimal caffeine on a routine basis. If we’re realistic, however, other commitments & life stressors can get in the way of a balanced lifestyle, so be sure to take note of any course corrections that will benefit you both now and in the long-term ASAP.
- Find & fine-tune the coping skills that work best for you. Whether you need tools for tolerating physical discomfort, regulating strong emotions, problem-solving for fatigue, or coping ahead for anticipated cognitive challenges, notice your most common needs and develop a “tool-kit” that works for you. Explore mindfulness, self-soothing, distraction, and boundary-setting skills to start.
- Manage expectations and advocate for yourself. As women, we are not necessarily socialized to speak up if we are feeling unwell, bogged down, or uncomfortable. Work with the support systems around you to normalize your experience & collaborate on finding solutions if you foresee PMS-like symptoms interfering with your day-to-day.
- Track your periods & related symptoms to be able to prepare & plan around changes in your cycle. While you may not always be able to calculate your cycle with 100% accuracy (especially depending on your age & other factors), being able to track patterns over time can be beneficial for understanding your mind & body’s habits.
- Continue to educate yourself on how your hormones & other body systems may be affecting cognitive difficulties. Understand the difference between routine hormonal changes, PMS, PMDD, or other period-related challenges. Other factors can impact cognitive functioning around your period as well, including sleep- & medication-related effects on attention, memory, and focus.
Work with a therapist to process emotional challenges & to have an accountability partner for skills practice. Ensure that you have a support system in place to help you work through any emotional & cognitive difficulties around your period & beyond.
