Understanding PCOS/PCOD and Its Impact on Women's Mental and Emotional Health: Exploring Stress Management Techniques

Polycystic Ovarian Syndrome (PCOS) and Polycystic Ovarian Disorder (PCOD) awareness has been on the rise, with numerous women sharing their diagnoses. More adolescent girls and women approaching adulthood are also noticing symptoms of these conditions. However, what does receiving a diagnosis of PCOS or PCOD truly mean? While many are familiar with the collective symptoms, fewer understand the implications of these diagnoses.

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PCOS vs. PCOD: Understanding the Differences

Although PCOS and PCOD share similar symptoms and side effects, key differences exist between the two conditions:

PCOS

• Definition: A hormonal disorder affecting women of reproductive age.
• Symptoms: Symptoms include irregular menstrual cycles, excess androgens (male hormones), polycystic ovaries, acne, hirsutism (excess hair growth), and obesity.
• Complications: Women with PCOS face a higher risk of diabetes, heart disease, and endometrial cancer.
• Diagnosis: Diagnosis is based on the Rotterdam criteria, which require the presence of at least two of the following: irregular ovulation, signs of excess androgens, and polycystic ovaries visible on ultrasound.

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PCOD

• Definition: A broader term that refers to multiple cysts in the ovaries.
• Symptoms: Symptoms are typically less severe than those of PCOS and may include irregular periods, but not all symptoms may be present.
• Complications: While less severe than PCOS, PCOD can still lead to fertility issues and hormonal imbalances.
• Diagnosis: Diagnosis is primarily based on ultrasound findings of multiple cysts on the ovaries.

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Stress and Hormones

Stress can disrupt the body’s natural hormonal balance, leading to issues such as insomnia or hypersomnia, lowered energy levels, hair loss, cystic acne, and reduced libido, with the most common manifestation being a disrupted menstrual cycle. Given the significant impact of stress on women’s mental health, prioritizing stress management is essential for achieving overall mental and physical well-being. Below are some strategies for women experiencing PCOS/PCOD to manage stress:

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• Exercise: Engaging in low to moderate-intensity workouts for at least 120 minutes per week can help balance hormones and increase energy levels. 
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• Relaxation Techniques: Relaxation techniques can help slow heart rate, lower blood pressure, improve digestion, and reduce cortisol levels. Some effective relaxation techniques include:some text
  1. Meditation
  2. Journaling
  3. Yoga
  4. Sound therapy
  5. Breathwork
  6. Massage
  7. Aromatherapy 
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• Self-Care Routine: Building a self-care routine that enhances mood and fosters a sense of well-being should be prioritized. This routine need not be elaborate; it can include simple activities that bring calm and happiness. 
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• Sleep Quality: Prioritizing quality sleep significantly impacts mental well-being. Short sleep durations are associated with increased stress and fatigue, making the recommended 7-8 hours of sleep crucial for women with PCOS. 
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• Avoid Alcohol: Alcohol consumption has been linked to increased insulin resistance, which can lead to unwanted weight gain. Mindful consumption is advised.  
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• Diet: Adopting a diet that aids in the management of symptoms can promote a healthier lifestyle and reduce health risks.

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Conclusion

Understanding PCOS and PCOD is vital for women’s health, particularly concerning mental and emotional well-being. By incorporating effective stress management techniques, women can improve their overall quality of life while navigating the challenges associated with these conditions.

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Struggling with the mental and emotional effects of PCOS or PCOD? Get the support you need with Rocket Health. Access expert therapists, personalized guidance, and flexible mental health services designed to help you take control of your well-being. Reach out today!

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References

Ross, L. A., & Ginsberg, J. (2015). Stress and the menstrual cycle. Current Women's Health Reviews, 11(1), 16-24. https://doi.org/10.2174/1573404811666150126110159

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Wong, J., & Ho, T. (2022). Impact of sleep quality on mental health in women with PCOS: A systematic review. Sleep Medicine Reviews, 62, 101606. https://doi.org/10.1016/j.smrv.2021.101606

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Goyal, M., & Kumari, S. (2021). The role of diet in the management of polycystic ovary syndrome: A review. Journal of Human Nutrition and Dietetics, 34(2), 200-207.

‍https://doi.org/10.1111/jhn.12818