How Trauma And Stress Show Up In A Woman’s Cycle
our bodies are always communicating with us—and for women, the menstrual cycle is one of the clearest forms of that communication. when trauma or chronic stress enters the scene, it can quietly (or loudly) disrupt this rhythm. understanding how this happens can help us begin to gently support healing.
how trauma affects the cycle
trauma isn’t just something that happened in the past—it’s something the body remembers. whether it’s emotional, physical, or relational, trauma activates the body’s stress response + can keep it stuck in a state of alert. over time, this disrupts hormonal harmony.
when the body senses danger (real or remembered), it prioritizes survival over everything. this means less energy goes toward regulating ovulation, hormone production + menstruation.
you might notice:
irregular cycles or missed periods
worsening PMS symptoms (mood swings, irritability, anxiety)
more painful periods or cramps
shortened or extended cycles
low libido or fatigue during ovulation
heavier or lighter bleeding than usual
the role of chronic stress
daily stress—even if it doesn’t feel extreme—can have a similar effect. stress increases cortisol, which can suppress the release of luteinizing hormone (LH), affect ovulation + lead to lower progesterone levels. this can show up as:
insomnia, especially before your period
increased anxiety in the luteal phase
breakouts or inflammation
emotional sensitivity or tearfulness
feeling totally wiped out by your period
ways to support healing
healing from trauma + stress isn’t about doing everything at once—it’s about meeting your body with care + intention. these focused practices can create powerful shifts in how your cycle feels month to month:
start your day with a calming morning ritual
the first 30 minutes of your morning set the tone for your hormone health. instead of jumping into emails or social media, try:
getting outside for natural sunlight (boosts mood + resets circadian rhythm)
drinking warm lemon water or a mineral-rich adrenal cocktail
journaling to ground your nervous system
eat breakfast within 90 minutes of waking
skipping or delaying breakfast can spike cortisol + blood sugar, especially in women with hormone imbalance. a protein-rich, balanced breakfast can help stabilize mood + energy all day. try:
eggs cooked in coconut oil, sautéed veggies + half a sweet potato
greek yogurt bowl with chia seeds, berries + nuts
use castor oil packs before your period
castor oil packs placed on the lower abdomen help stimulate the lymphatic system, reduce inflammation + improve uterine blood flow. use them 2–3x per week in your luteal phase (but avoid during menstruation). pair with heat + rest.
incorporate trauma-sensitive yoga once a week
this form of movement focuses on reconnecting with your body through breath + slow, intuitive motion. it can calm the stress response + reduce PMS-related tension. look for classes or YT sessions labeled as trauma-informed or somatic-based.
sip herbal teas in the luteal phase
certain herbs nourish the nervous system + reduce irritability, overwhelm + anxiety. try:
lemon balm + chamomile before bed
skullcap + oatstraw during the day for emotional steadiness
add a bit of honey + drink slowly to signal safety to your body
a final note
your menstrual cycle is not broken—it’s responding to your environment + your past. approaching it with awareness, compassion + support, your body can begin to feel safe again.
disclaimer: this blog post is for informational purposes only and does not provide medical advice. always consult with a qualified healthcare provider before making changes to your health or treatment plan.