How Stress Affects PCOS & What You Can Do About It

Stress is often an overlooked factor in PCOS, but it plays a major role in hormone balance, metabolism, and emotional well-being. Women with PCOS are more likely to struggle with anxiety, depression, and disordered eating, and research shows that chronic stress can make symptoms worse.

In this blog, we’ll break down the science behind stress and PCOS, how it impacts your body, and the best strategies to manage it.

How Stress Impacts PCOS Symptoms

When you’re stressed, your body releases cortisol, the primary stress hormone. Over time, chronic stress can:

⚡ Increase Androgen Production – The adrenal glands produce androgens, including testosterone. Chronic stress overstimulates them, contributing to acne, hair thinning, and irregular cycles.

⚡ Disrupt Blood Sugar Balance – Stress increases insulin resistance, a key driver of PCOS symptoms like weight gain and inflammation.

⚡ Impact Mental Health – PCOS is linked to a higher risk of anxiety and depression, and stress can amplify these feelings.

⚡ Lead to Emotional Eating & Binge Eating – Many women with PCOS struggle with emotional eating as a coping mechanism for stress, which can worsen metabolic symptoms.

How to Reduce Stress & Support PCOS Naturally

1. Regulate Your Nervous System

Instead of suppressing stress, focus on ways to calm your body’s response:

• Try breathwork, yoga, or meditation (even 5 minutes can help!).

• If meditation feels difficult, practice mindful moments, such as deep breathing on a walk.

• The method that works for you is going to be very individual, so explore to find your calm.

2. Prioritise Regular Meals & Blood Sugar Balance

Skipping meals or waiting too long to eat increases stress on the body, making symptoms worse.

• Eat every 3-4 hours to keep blood sugar stable.

• Include protein, fibre, and healthy fats in each meal.

3. Address Negative Self-Talk & Body Image

Your inner dialogue has a huge impact on your stress levels.

• Would you say that to a friend? If not, don’t say it to yourself.

• Try reframing negative thoughts with self-compassion.

4. Set Boundaries & Prioritise Rest

Women with PCOS often feel pressure to "push through" stress, but overloading yourself worsens symptoms.

• Take stock of your commitments and social circle, do they support you or drain you?

• Set work-life boundaries and give yourself permission to rest.

5. Get Support Where You Need It

Stress management looks different for everyone. If you’re struggling, work with a professional who understands PCOS and mental well-being.

Final Thoughts: Small Steps Make a Big Impact

Managing stress isn’t about eliminating it completely, it’s about supporting your body in a way that works for you. By taking small steps to regulate your emotions, nourish your body, and reframe negative self-talk, you can create a more supportive environment for your hormones and overall health.

💡 Which stress management strategy are you focusing on this month? Let me know in the comments!

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