Anxiety is a common emotional response characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure. But what might be underlying these feelings? Can a hormone imbalance cause anxiety? The answer is yes; hormone imbalances can indeed trigger symptoms of anxiety.
This guide will explain how fluctuations in your body’s hormone levels can lead to anxiety and what you can do about it
Hormones that impact stress, mood, and anxiety levels
Hormone changes can affect mental health and cause anxiety. When the body’s endocrine system doesn’t work right, it can upset the balance of hormones, which is important for controlling mood and emotions. Here’s how imbalances in specific hormones can trigger anxiety:
Cortisol
- Cortisol is commonly known as the stress hormone because it is released in response to stress and low blood-glucose concentration.
- When cortisol levels are high, it can lead to increased stress and anxiety. Chronic elevated cortisol can contribute to long-term health issues like anxiety and depression. 1
Adrenaline
- Adrenaline, also known as epinephrine, is released during acute stress and is part of the body’s immediate stress response.
- It prepares the body for a quick reaction through the fight-or-flight response.
- While necessary for survival, frequent adrenaline surges can lead to persistent stress, increased anxiety levels, and overall mood instability.
Estrogen
- Estrogen affects how the brain controls mood and emotions. It interacts with serotonin, a neurotransmitter that boosts mood.
- If your estrogen levels are low, it can lead to a drop in serotonin and result in mood swings or anxiety. 2
- This is particularly evident during hormonal fluctuations such as those in the menstrual cycle or menopause.
Testosterone
- Testosterone isn’t just a male hormone; it also plays a significant role in women. 3 It helps to foster a sense of well-being and confidence.
- Low testosterone levels in men are often associated with feelings of anxiety and a lack of energy, which can affect overall mood and confidence. 4
Thyroid hormones
- Thyroid hormones, primarily thyroxine (T4) and triiodothyronine (T3), regulate metabolism and affect mood and energy levels.
- Both hyperthyroidism (an overactive thyroid) and hypothyroidism (an underactive thyroid) can lead to mood imbalances such as anxiety and irritability. 5,6
Oxytocin
- Often called the “love hormone,” oxytocin is released during physical touch and promotes feelings of love, bonding, and well-being.
- It can alleviate stress and reduce anxiety levels.7
What causes hormonal imbalances?
Hormonal imbalances occur when there is too much or too little hormone in the bloodstream. Because hormones play an essential role in regulating vital bodily functions, even small disruptions can cause significant effects on your overall health. Common causes of hormonal imbalances include:
Genetic factors
- Some individuals are genetically predisposed to hormonal disorders, such as hypothyroidism or polycystic ovary syndrome (PCOS).
- These disorders can lead to imbalances in hormones like thyroid hormones and insulin.
Lifestyle factors
Several lifestyle choices and environmental factors can affect hormone levels:
- Diet: Poor nutrition can affect hormone production. For example, consuming too much sugar can affect insulin levels, while inadequate protein intake can affect the production of hormones that regulate appetite and metabolism.
- Exercise: Both excessive physical activity and lack of exercise can lead to hormonal imbalances in cortisol, estrogen, and testosterone levels.
- Stress: Chronic stress can lead to elevated cortisol levels, which may affect the balance of other hormones, such as progesterone and estrogen.
Medical conditions
Certain medical conditions directly affect hormone production:
- Thyroid disorders: Conditions like hypothyroidism and hyperthyroidism directly affect thyroid hormone levels.
- Pituitary tumors: Tumors on the pituitary gland can affect how it releases hormones that control other endocrine glands.
- Adrenal insufficiency: This occurs when the adrenal glands do not produce adequate amounts of hormones, especially cortisol.
Medications
- Some medications can cause hormone imbalance as a side effect.
- For example, hormonal birth control can significantly alter estrogen and progesterone levels, and steroids can affect adrenal function.
Age and developmental stages
- Natural life transitions such as puberty, pregnancy, and menopause are associated with hormonal changes.
- For instance, menopause is characterized by a decrease in estrogen production, which can lead to various symptoms of hormonal imbalance.
Environmental toxins
- Exposure to certain chemicals and toxins can affect hormonal function. 8
- These endocrine disruptors in pesticides, plastics, and certain personal care products can mimic or interfere with hormone functions.
How to determine if hormonal imbalance is causing your anxiety disorder
Identifying whether your anxiety is linked to hormonal imbalances involves careful observation and potentially some medical testing. Here’s how you can know if hormones might be at the root of your anxiety issues:
Track your anxiety symptoms
- Keep a detailed diary of your anxiety symptoms along with any changes in your body or emotional state that accompany them.
- Note occurrences like menstrual cycles, changes in sleep patterns, or fluctuations in weight, as these can be crucial indicators of hormonal imbalances.
Observe patterns
- Pay attention to whether your anxiety symptoms correlate with specific times of the month, life events (such as pregnancy or menopause), or physical symptoms (such as fatigue or temperature sensitivity).
- This can indicate whether hormonal changes might be triggering your anxiety.
Get a hormonal assessment
- Consult a healthcare provider to discuss your symptoms and the possibility of a hormonal link.
- They may recommend blood tests to measure levels of various hormones, including thyroid hormones, estrogen, progesterone, cortisol, and testosterone.
Evaluate lifestyle factors
- Consider factors in your lifestyle that could be influencing your hormone levels and anxiety, such as diet, exercise, sleep, and stress levels.
- Improvements in these areas might stabilize your hormone levels and reduce your anxiety.
Consider age and life stages
- Puberty, postpartum periods, and menopause are all times when women experience significant hormonal changes that could lead to anxiety.
Professional guidance
- Work with endocrinologists or gynecologists who specialize in hormonal issues or a psychiatrist who understands the interplay between hormones and mental health.
- They can provide a more nuanced understanding and suggest appropriate treatments.
How to reduce hormone-related anxiety
Managing anxiety that stems from hormonal imbalances involves addressing both the hormonal fluctuations and the anxiety symptoms. Here are ways to help reduce hormone-related anxiety:
Maintain a balanced diet
- A healthy diet of fruits, vegetables, whole grains, and lean proteins can help stabilize your hormones.
- Include foods with omega-3 fatty acids, like fish and flaxseeds, which reduce stress levels and improve mood.
Regular physical activity
- Exercise regularly to help balance hormones and reduce anxiety.
- Activities like yoga, walking, or swimming can increase the production of endorphins, the body’s natural mood-lifters.
Adequate sleep
- Ensure you sleep well each night, as sleep greatly influences hormone production and mood.
- Aim for 7-9 hours of quality sleep per night to help regulate stress hormones like cortisol.
Stress management techniques
- Practice stress reduction techniques such as mindfulness meditation, deep breathing exercises, or progressive muscle relaxation.
- These practices can decrease cortisol levels and help maintain a calm state.
Avoid stimulants
- Limit intake of caffeine and alcohol, which can worsen anxiety symptoms and affect hormone levels.
- Try reducing your consumption gradually and notice if your anxiety symptoms improve.
Supplement wisely
- Supplements that support hormonal balance and reduce anxiety, such as magnesium, vitamin B complex, and omega-3 fatty acids, should be considered.
- Always consult with a healthcare provider before starting any new supplements.
Regular medical checkups
- Visit your healthcare provider regularly to monitor your hormone levels.
- If you are experiencing significant hormonal fluctuations, your doctor may recommend hormone replacement therapy or other medical interventions to help stabilize your hormone levels.
Psychological therapy
- Engage in therapy sessions such as Cognitive Behavioral Therapy (CBT), which can be highly effective in managing anxiety.
- Therapy can provide tools and techniques to cope with anxiety directly, regardless of its hormonal connections.
Final thoughts
Hormones are chemical messengers that can affect your anxiety and mood significantly. If you’re struggling with anxiety or depression, it might be due to a hormonal imbalance.
Knowing how these messengers affect your feelings can help you manage your symptoms better.
If you think hormonal issues could be the root cause of making your anxiety worse, don’t hesitate to get help. Contact us today for support in managing your anxiety and finding a path to better mental health.
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Sources
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- 2. Rybaczyk, L. A., Bashaw, M. J., Pathak, D. R., & et al. (2005). An overlooked connection: Serotonergic mediation of estrogen-related physiology and pathology. BMC Women’s Health, 5, 12. https://doi.org/10.1186/1472-6874-5-12
- 3. Bolour, S., & Braunstein, G. (2005). Testosterone therapy in women: A review. International Journal of Impotence Research, 17, 399–408. https://doi.org/10.1038/sj.ijir.3901334
- 4. Ben-Gurion University of the Negev. (2024, January 22). Mechanism linking anxiety to testosterone. ScienceDaily. https://www.sciencedaily.com/releases/2024/01/240122144432.htm
- 5. Shoib, S., Ahmad, J., Wani, M. A., Ullah, I., Tarfarosh, S. F. A., Masoodi, S. R., & Ramalho, R. (2021). Depression and anxiety among hyperthyroid female patients and impact of treatment. Middle East Current Psychiatry, 28(26). https://doi.org/10.1186/s43045-021-00100-2
- 6. Bode, H., Ivens, B., Bschor, T., Schwarzer, G., Henssler, J., & Baethge, C. (2021). Association of hypothyroidism and clinical depression: A systematic review and meta-analysis. JAMA Psychiatry, 78(12), 1375–1383. https://doi.org/10.1001/jamapsychiatry.2021.2506
- 7. Zhang, S., Zhang, Y.-D., Shi, D.-D., & Wang, Z. (2023). Therapeutic uses of oxytocin in stress-related neuropsychiatric disorders. Cell & Bioscience, 13, Article 216. https://doi.org/10.1186/s13578-023-01010-0
- 8. Rettner, R. (2013, October 28). 12 worst hormone-disrupting chemicals & their health effects. LiveScience. https://www.livescience.com/40733-hormone-disrupting-chemicals-health.html