Your mental health and endometriosis: Coping strategies that work

Endometriosis is more than just a physical condition. It threads deeply into mental well-being – often turning daily life into a rollercoaster of chronic pain, fatigue, anxiety, and stress. And while the cramps might be invisible to others, the emotional weight? It’s very real.

But there’s hope – and power – in understanding your body. From natural remedies for period pain to strategies that nurture your nervous system, this guide is packed with insights and Australian-led evidence to help you reclaim control. Ready? Let’s go.

The mental load of endometriosis

Living with endometriosis doesn’t stop at physical symptoms. The mental and emotional toll can be just as intense – if not more so. The constant flare-ups. The cancelled plans. The “you don’t look sick” comments. It’s no wonder that people with endo experience higher rates of depression, anxiety, and stress than the general population.

But here’s the good news: research shows that with the right coping strategies, you can reduce the impact of endometriosis on your mental health – and start living your fullest, happiest life.

6 Australian studies that connect endometriosis with mental health

We’ve pulled together the latest, most relevant research from Aussie institutions to guide you. Here’s what they say – and how you can use that knowledge to support your wellness.

1. Monash University: Mental health and endometriosis

A standout study from Monash University found that women with endometriosis experience moderate to high levels of anxiety, depression and stress – and their self-reported well-being was much lower than average. Younger women (under 25) had the most severe outcomes¹.

Recommendation: A multidisciplinary approach is vital. This includes gynaecologists, GPs, psychologists, and natural health experts working together to support your physical and emotional health.

2. Self-management strategies among Australian women

A national online survey showed that 76% of people with endometriosis use non-drug strategies to manage their pain. The top picks? Heat packs, rest, meditation, and gentle movement².

Recommendation: If you’re wondering how to reduce period cramps naturally, these self-care strategies are key. Add a warm bath, a guided meditation app, or a nourishing meal to your routine – your nervous system will thank you.

3. EndoZone emotional wellbeing guide

This Aussie resource centre provides emotional support. It recommends building a strong relationship with a supportive GP, using Mental Health Care Plans, and keeping a journal to track symptoms, moods and cycles³.

Recommendation: Ask your GP about a Mental Health Treatment Plan – it can give you up to 10 subsidised sessions with a psychologist. And if journalling isn’t your thing? Try voice notes or mood-tracking apps.

4. Self-efficacy and quality of life

Another study found that people with high levels of self-efficacy – a fancy word for “confidence in your own ability to manage your condition” – had better physical and mental quality of life⁴.

Recommendation: Boost your self-efficacy by getting informed. Listen to podcasts. Read real-life stories. Try out plant-based remedies for period pain and track how they work for you. Knowledge is power.

5. Australian Longitudinal Study on Women’s Health

This large-scale study backed up what so many already know: endometriosis is linked to a higher risk of mental health challenges, especially depression and anxiety⁵.

Recommendation: Make your mental health just as much of a priority as your physical symptoms. It’s not “all in your head” – it’s all connected.

6. Endometriosis Australia Clinical Advisory Committee

This committee stresses the importance of personalised coping strategies. That means choosing psychological tools that work for you – not just following a generic plan⁶.

Recommendation: Mix it up. Try mindfulness, journalling, counselling, nature walks, or gut-supporting herbal therapies to calm your body from the inside out.

Natural remedies for endometriosis and mental wellbeing

Managing endometriosis isn’t just about physical relief – it’s about finding emotional balance, self-agency, and long-term calm. Thankfully, there are natural approaches that support both body and mind.

Here’s what’s working for many in the endo community:

✦ Mindfulness and meditation
Breathwork, body scans, and guided meditations can help regulate stress, support emotional processing, and ease anxiety. Even five minutes a day can help bring you back into your body.

✦ Nutritional support
What you eat can influence inflammation, gut health, and mood. Anti-inflammatory foods like leafy greens, berries, nuts, legumes, and omega-rich seeds (flax, chia) can be powerful allies. If you're wondering about the best foods for endometriosis, start with colour, fibre, and whole, unprocessed ingredients.

✦ Social support
Isolation can make symptoms feel worse. Sharing your experience with people who get it – friends, support groups, or online communities – can be a game changer for your mental wellbeing.

✦ Gentle movement
Movement can help reduce tension, ease anxiety, and release feel-good endorphins. Try slow yoga flows, walks in nature, or dance – anything that feels supportive and joyful, rather than intense or punishing.

Wellness tips for every cycle

Endo doesn’t play by the rules. But when you start to track your symptoms, nourish your body, and tune into your emotions, it gets easier to spot patterns and make proactive choices.

Try these easy wins:

• Heat therapy for cramps and back pain

• Herbal teas with calming herbs like chamomile

• Set reminders to rest – without guilt

• Use affirmations or visualisation to anchor yourself

• Stick with your self-care plan – consistency is key
  
  

You're not alone

We see you. The late-night Googling. The “why me” days. The strength it takes just to show up. Endometriosis is a long game, but you don’t have to do it solo.

At Hey Sister!, we’re changing the conversation. We believe in normalising the hard stuff and celebrating every little win. Whether you’re navigating pain, mental health, or hormones all over the place – you’re not broken. You’re powerful.

And we’re here to help you live your fullest life – no apologies, no filters, no shame. Just real talk, real relief, and real community.

References

1. Armour, M., et al. (2021). Mental health and wellbeing in women with endometriosis: An Australian cross-sectional survey. Monash University.

2. Armour, M., et al. (2019). Self-management strategies among Australian women with endometriosis: A national online survey. BMC Complementary Medicine and Therapies.

3. EndoZone. (2024). Emotional wellbeing guide. Retrieved from https://www.endozone.com.au

4. Fernandez, I., et al. (2020). Self-management and quality of life in Australian women with endometriosis. Journal of Psychosomatic Research.

5. Australian Longitudinal Study on Women’s Health. (2023). Endometriosis and mental health outcomes in Australian women.

6. Endometriosis Australia. (2022). Clinical Advisory Committee: Mental health resources and personalised strategies. Retrieved from https://endometriosisaustralia.org