Hormones & Mental Health: A Self-Assessment
Scoring: Yes = 1 point; No = 0 points
Instructions:
Answer Yes or No based on how you’ve felt over the past 4–6 weeks.
Scoring: Yes = 1 point; No = 0 points
Increased Anxiety: Have you noticed a significant rise in "free-floating" anxiety or a feeling of constant apprehension?
Irritability/Rage: Do you experience sudden "snapping" or intense bouts of anger that feel out of character?
Loss of Confidence: Have you noticed a new or sudden dip in self-esteem or a fear of social situations you used to handle easily?
Cognitive "Fog": Do you struggle with memory, concentration, or a feeling that your brain is "buffering"?
Cyclical Mood Dips: If you are still cycling, do your mental health symptoms become significantly worse in the week before your period?
Apathy: Do you feel a loss of "spark" or joy in things that used to excite you?
Inner Restlessness: Do you feel a physical sense of "akathisia" or being unable to relax your body and mind?
Sleep-Related Mood Shifts: Is your mood noticeably worse on days following night sweats or hormonal insomnia?
Stress Intolerance: Do minor stressors that you used to "shrug off" now feel completely overwhelming?
Unexplained Tearfulness: Do you find yourself crying more easily or feeling "weepy" without a clear external trigger?
Intrusive Thoughts: Have you noticed an increase in repetitive, worrying, or "dark" thoughts?
Emotional Numbness: Do you feel "flat" or disconnected from your emotions and the people around you?
ADHD Exacerbation: If you have ADHD, have your symptoms (distractibility, impulsivity) become significantly harder to manage?
Overwhelm: Do daily chores or work tasks now feel like insurmountable obstacles?
Libido & Self-Worth: Has a drop in sexual desire contributed to a negative shift in your mood or body image?
Physical Anxiety: Do you experience heart palpitations or a "racing heart" that triggers a sense of panic?
Irregular Cycle Patterns: Have you noticed that your mood swings are becoming as unpredictable as your period dates?
Sense of Doom: Do you experience a heavy feeling that "something is wrong," even when things are objectively fine?
Hormonal History: Did you experience severe PMS, PMDD, or Postpartum Depression in the past?
Loss of Coping Efficacy: Do your usual "feel-good" habits (exercise, therapy, meditation) feel like they are no longer working?
Scoring Key
Count how many times you answered "Yes." Each "Yes" is worth 1 point.
0 – 5 Points
Your symptoms may be related to general life stress, though continued monitoring is recommended.
6 – 10 Points
There is a likely connection between your mood and hormonal shifts. It is worth discussing these patterns with a professional.
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11 – 20 Points
This score suggests a strong link between your mental health and perimenopausal or menopausal hormone changes.
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Recommendation:
These results for for eduction purposes and should be discussed in a clinical setting with a provider if you score of 10 or higher. Identifying the hormonal component of mental health changes is a vital step toward finding the right support, whether through HRT, lifestyle adjustments, or specialized therapy.
Important Disclaimer
This assessment is for educational purposes and is not a clinical diagnosis. If you have a history of PMS, PMDD, ADHD, or postnatal depression, your brain may have a higher sensitivity to hormonal fluctuations, placing you at a higher risk for mood challenges or suicidal ideation during perimenopause and menopause.
NOTE:
If you are experiencing any thoughts of self-harm or suicidal ideation, please reach out to a professional immediately. You can call or text the Suicide & Crisis Lifeline at 988 (US/Canada) or contact your local emergency services
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