The PCOS–Mood Connection: Natural Ways to Support Your Mental Health

 
 

Living with PCOS often feels like navigating a fog—physically, emotionally, and mentally. If you’re reading this and if we have PCOS in common, or someone in your life can relate, you know what I’m talking about. Beyond the irregular cycles, breakouts, or fatigue (I’m currently battling with that last one! ugh!), there’s another side of PCOS that’s often overlooked: how it impacts our mental and emotional wellbeing. When you think about it, this is probably one of the biggest issues with PCOS. From symptom to diagnosis to treatment, to the stark realisation that we get to live with this thing, while trying to figure out what it meas. But most importantly, the inherent direct link between hormonal imbalance and our beautiful minds! PCOS almost tries to tick every box to make sure that she doesn’t go unnoticed!

If you’ve ever felt emotionally drained, more anxious than usual, or like your mood is on a roller coaster—know that you’re not alone. These feelings are real, valid, and often linked to what’s happening inside your body.

So, let’s talk about the PCOS–mood connection and how you can gently support your mental health with natural, nourishing strategies.

🧠 How PCOS Impacts Mood

Our mood is closely tied to our hormones. And with PCOS, those hormones—like insulin, testosterone, and progesterone—can be out of balance. This was the hardest part for me to accept, and still is, in a lot of ways - that my moods are not about my situation or something I have done. But that they are based on a chemical reaction in my brain that’s caused by hormones? Yes, it was so crazy to think I couldn’t blame myself for being ‘sad’!

  • Low progesterone (common in women with irregular ovulation) can lead to feelings of sadness or anxiety.

  • High androgens like testosterone may contribute to irritability and sleep issues.

  • Insulin resistance can cause blood sugar dips that mimic anxiety or brain fog.

On top of that, PCOS with its inherent body image issues from facial hair to weight fluctuation, acne etc., can affect self-image, motivation, and even the ability to focus. It’s not just in your head—it’s in your hormones.

💫 Natural Mood-Lifting Strategies That Support Hormonal Balance

Here are a few ways to nourish both your mood and your hormones:

1. Balance Blood Sugar First

Stable blood sugar = stable mood.

  • Start your day with protein (20–30g if possible).

  • Include healthy fats and fiber in meals to prevent crashes.

  • Avoid skipping meals—your brain needs steady fuel.

2. Lean Into Mood-Supporting Nutrients

Nutrient deficiencies can make mood symptoms worse.

  • Magnesium (found in leafy greens, almonds, and dark chocolate) helps regulate cortisol and calm the nervous system.

  • Omega-3s (from fatty fish, chia seeds, walnuts) support brain health and lower inflammation.

  • B vitamins, especially B6 and B12, are crucial for mood and energy.

3. Try Calming Herbal & Essential Oil Rituals

Your nervous system loves consistency and calm.

  • Herbs: Sip on chamomile, lemon balm, or ashwagandha tea before bed.

  • Essential oils: Try this calming roller blend:

    • 5 drops lavender

    • 3 drops bergamot

    • 2 drops clary sage

    • Fill with fractionated coconut oil

    • Roll onto wrists or temples during moments of overwhelm.

4. Move for Mental Clarity, Not Punishment

Exercise doesn’t have to be intense to be effective. The goal is to release endorphins and move stagnant energy.

  • Gentle walks in nature

  • Restorative yoga or stretching

  • Dancing in your living room to your favorite playlist

5. Sync Your Self-Care With Your Cycle

If your cycle is somewhat regular, notice how your mood shifts throughout the month.

  • Follicular phase (after your period): You may feel more energized—try a new project.

  • Luteal phase (before your period): This is your sensitive, reflective phase. More rest, less pressure.

If your cycle is irregular, tune into your emotional rhythms. Some weeks you might need more solitude. Other weeks, more expression.

🧘🏾‍♀️ Emotional Wellbeing Practices That Support Mental Health

  • Journaling Prompt: “What am I holding onto that’s weighing down my heart?” Write freely for 5–10 minutes.

  • Grounding Exercise: Place your hand over your heart and take 5 deep, slow breaths. Feel your body settle.

  • Digital Boundaries: Reduce exposure to comparison triggers online. Make room for content that nurtures you.

🤍 When to Ask for Support

There’s no shame in needing help. And if you are lucky enough to have people in your life that care, don’t hesitate to lean on them! I’m also preaching to myself here :) Connect with professionals, find support groups, do what you need to, to make sure you’re navigating this with as much help as you can access.

If mood symptoms are intense, frequent, or impacting your daily life, consider speaking to a therapist or a healthcare provider who understands PCOS. Sometimes, mood changes need more than lifestyle shifts—and that’s perfectly okay.

🌿 So Remember…..

You are not broken. Your emotions are messengers, not enemies.

Supporting your mood while managing PCOS is a journey—one that deserves compassion, community, and care. As always, you don’t have to do it alone.

Have a mood ritual that helps you reset or recharge? I’d love to hear what’s working for you. Share below or message me on Instagram @goodlivingxmae.

Here’s to good moods and better balance!

 
Blog, Depression, Lifestyle, Mental Fitness, PCOS, WellnessMae OComment