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Understanding the Connection Between ADHD and Your Menstrual Cycle

Updated: Jun 3

Hormonal Effects on ADHD Symptoms


For those of us with ADHD, hormonal fluctuations during the menstrual cycle can intensify symptoms, especially in the luteal phase, which spans 10 to 14 days before your period begins. Here’s what’s happening:


  • Oestrogen drops in the luteal phase. Oestrogen helps regulate dopamine, the neurotransmitter responsible for motivation, focus, and pleasure, all of which are already in short supply in ADHD brains.

  • As oestrogen decreases, dopamine also falls. This drop leads to worsened ADHD symptoms like low mood, irritability, fatigue, brain fog, and an increase in intrusive thoughts or spiralling.

  • Progesterone rises, making you feel more sluggish, anxious, or withdrawn. This combination complicates the ADHD need for stimulation and structure.


Navigating the PMS Thought Spiral (Find tool in THE ADHD CLUB)


Many individuals with ADHD experience a sudden influx of intrusive thoughts during this phase, such as:

  • “You’re lazy.”

  • “You’re behind on everything.”

  • “You’re a crap coach.”

  • “You’re not doing enough.”

  • “You’re going to lose everything.”


These thoughts feel incredibly real in the moment, but they are not facts. They stem from a combination of ADHD symptoms and hormonal fluctuations.


Practical Strategies for Managing Symptoms


Create Joy Lists


Every evening, write down 10 things you loved or appreciated about your day. These can be small things: your morning coffee, stroking your dog, or a funny voice note from a friend. This practice helps anchor your brain in the present, shifting focus away from catastrophizing, and gently regulating your nervous system.


Gentle Physical Activity


You might not feel up for intense workouts, and that’s perfectly fine. A 10-minute walk, some slow stretching, or dancing around your kitchen can boost dopamine and improve focus. Movement is medicine—especially during the luteal phase.


Consider Supplements


Some research-backed supplements may help (always consult your GP or healthcare provider first):

  • Magnesium (especially magnesium glycinate or citrate): Supports sleep, reduces anxiety, and aids mood regulation.

  • Vitamin B6: Shown to help with PMS mood swings and supports dopamine production.

  • Omega-3s (EPA/DHA): Beneficial for emotional regulation, memory, and reducing inflammation linked to hormonal mood dips.

  • L-Theanine: A calming amino acid that helps improve focus and reduces anxiety without causing sedation, ideal when your brain feels overwhelmed.


Tracking Your Cycle and ADHD Symptoms


Utilize a tracking app or journal to note how your symptoms fluctuate throughout your cycle. Recognizing patterns is empowering. When you understand how your hormones affect your ADHD, you can plan ahead with compassion. For example, schedule fewer high-demand tasks the week before your period, or pre-prepare meals and allow extra time for rest.


Soothing the Nervous System


Integrate these calming techniques into your routine:

  • 5-5-5 breathing: Inhale for 5 seconds, hold for 5 seconds, and exhale for 5 seconds. Repeat for 2 minutes.

  • Legs-up-the-wall pose: Excellent for calming cortisol and helping you relax.

  • Cold water on your face or wrists: A quick way to reset when you feel overwhelmed.

  • Weighted blankets or deep pressure touch: These can help reduce sensory overload and alleviate anxiety.


Remember: You Are Not Alone


If your inner critic is exceptionally loud this week and you’re doubting your worth or work, remember: it’s not you. It’s a hormonal dip layered over an ADHD brain. This does not make you broken; it makes you human.


Understanding how your cycle affects your symptoms can be liberating. It provides permission to rest, reset, and reconnect with the tools supporting your body and brain. So if today feels heavy, be kind to yourself. Write your joy list, take your supplements, move gently, and breathe deeply. This too shall pass.


Want more support for your ADHD brain? Join us on the ADHD club or book in a call for personalized, tailored support. Here if you need me.


With so much love,

Charlote x

Your ADHD Coach

 
 
 
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