Work-related stress and how it can affect the menstrual cycle

What is Stress?

Stress is a physiological and psychological response that occurs when we perceive a threat, challenge, or demand that exceeds our ability to cope. It is a natural and adaptive reaction that prepares the body to face a perceived threat or pressure.

The stress response, often referred to as the “fight, flight or freeze” response, involves a complex interplay of hormonal and physiological changes. When faced with a stressful situation, the body releases stress hormones like adrenaline and cortisol. These hormones increase heart rate, elevate blood pressure, and sharpen the senses, preparing us to respond to the perceived threat.

Stress can be triggered by various factors, including external events (such as work deadlines, conflicts, or traumatic experiences) and internal thoughts and worries. It can be acute (short-term) or chronic (long-term) and can have both positive (eustress, which can motivate and energise) and negative (distress, which can be harmful) effects on our health and well-being.

While some level of stress is normal and even beneficial in certain situations, chronic or excessive stress can lead to a range of physical and mental health issues. These may include anxiety, depression, sleep disturbances, digestive problems, cardiovascular issues, and weakened immune function.

Work-related Stress

Stress is no stranger in the workplace. In 2021, 914,000 workers in Great Britain were suffering from work-related stress, depression or anxiety [1]. High workloads, tight deadlines, conflicts with colleagues or superiors, job insecurity, and lack of control over work tasks can all contribute to work-related stress.

Not only can this affect us in the ways outlined above, but it can also have an impact on our menstrual health. In fact, several studies have investigated the relationship between work stress and menstrual function! Here are some key findings from research on this topic:

California Women’s Reproductive Health Study (1990-1991):

This study involved 276 healthy, working, premenopausal women. Participants collected daily urine samples and maintained a diary for an average of five menstrual cycles. Metabolites of oestrogen and progesterone were measured in the urine.

The study found that while high-demand, low-control work conditions were not strongly linked to increased risk of anovulation or cycle variability, women in stressful jobs had more than double the risk of having a short menstrual cycle (≤24 days) compared to those in non-stressful jobs.

Reference: Schliep, K. C., et al. (1999). Stressful Life Events and the Amenorrhea/Low Estrogen Hypothesis. American Journal of Epidemiology, 149(2), 127–134.

Study on Female Nurses (2013):

This study examined the impact of work-related stress on menstrual function in female nurses.

The research suggested that high levels of stress at work were associated with menstrual irregularities and longer menstrual cycle lengths.

Reference: Mohebbi, Z., et al. (2013). Occupational Stress and Risk of Menstrual Cycle Irregularities. American Journal of Industrial Medicine, 56(11), 1349–1354.

Study on Call Center Employees (2005):

This study focused on the menstrual cycle patterns of female call centre employees working night shifts.

The study found that night shift work was associated with increased menstrual cycle irregularities and longer menstrual cycles.

Reference: Axelsson, G., et al. (2005). Shift Work, Reproductive Status, and the Risk of Menstrual Disturbances. American Journal of Industrial Medicine, 48(2), 110–118.

Study on Female Teachers (2009):

This study investigated the association between work stress and menstrual cycle characteristics in female teachers.

The research suggested that higher levels of work stress were associated with longer menstrual cycles and increased menstrual cycle irregularities.

Reference: Röösli, M., et al. (2009). Effects of Transient and Chronic Exposure to EMF from Digital Enhanced Cordless Telecommunication Wireless DECT Phone Base Stations on Hormone and Fertility Related Gene Expression in Female Sprague-Dawley Rats. Radiation Research, 171(6), 637–645.

Important to remember

It’s important to note that while these studies suggest a potential link between work-related stress and menstrual function, individual responses may vary. Additionally, the specific mechanisms underlying this relationship are not fully understood and may involve complex interactions between stress hormones, the hypothalamic-pituitary-ovarian axis, and other physiological systems.

So, while we’re waiting for research to catch-up, let’s explore the ways in which you can take control to reduce stress and overwhelm at work..

Stress Management Strategies

Brain Dump

Research indicates that journaling can have some psychological health benefits [2] and from our personal experience, it’s a great way to get things out of your head!

Whether it’s five or fifteen minutes, carve out some time for yourself and don’t hold back. Put pen to paper (or fingers to keyboard) and let it flow without judgement. Know that it doesn’t matter what it looks like or what comes out, it’s all about getting it out of your head.

For those who prefer to communicate verbally, pop open your notes app on your phone and use the dictate function – remember, this is all about getting it out of your head and there isn’t just one way to do that!

Prioritise, Delegate and Communicate

Sometimes we just have too much on our plate and the sense of overwhelm this generates can be immobilising. If you haven’t already, write out every single task that’s on your to-do list and categorise it. Use a traffic light system to highlight what is urgent and needs to be done immediately (red), what is important and needs to be done soon (orange), and what is a low-priority and can wait (green).

Is there a lot sitting in the red and amber? For each task, identify someone who can provide support or, even better, take it off your plate entirely! We’re all human and sometimes we need support: that isn’t a bad thing.

If you’re feeling really overwhelmed, try to arrange a time to speak with your manager and see if they can offer more support. We appreciate that not every manager is created equally, but our hope is that they will appreciate just how much is on your plate and help you to navigate it. And, according to leading Organisational Psychologist, Brene Brown, leaders and managers are actually more trusting of employees who ask for help! So, don’t hesitate to speak up and get the support you need.

Take a breath

We know this might feel counterintuitive when you’re busy, stressed and overwhelmed, but taking five minutes for you can be such a good circuit breaker. Step out of the situation or space that is causing the overwhelm and find a quiet space where you can collect your thoughts and catch your breath. If you have a little more time: have a cup of tea, go for a walk, pop your noise cancelling headphones on, listen to music, or have a nap – anything that creates a buffer and gives you a moment, or an hour, for you.

Move your body

When we’re feeling stressed and overwhelmed, it can manifest as tension and anxiety in the body. Noticing where you hold stress can be really insightful and pave the way to releasing some of that pent-up energy. As a team, we’ve discussed how we tend to hold stress in our neck and shoulders, which can trigger some pretty awful headaches and migraines. Gentle stretches, regular movement and massage can all help, along with physiotherapy when those tension knots get too much! Some people find massage balls and acupressure mats helpful too, so that might be something to add to your toolkit.

Give yourself grace

We know it’s easier said than done and yet it’s a message that we repeat to ourselves every day: be kind to yourself.

Acknowledge that feeling overwhelmed or stressed is normal and temporary. Take a moment to think of the words you’d share with a close friend if they were in a similar spot, then repeat them back to yourself. You deserve the same understanding and compassion that you give to those around you!