How endometriosis impacts your mental health (and 8 tips to cope)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
If you’re living with endometriosis, you know the pain can be more than just physical. Explore how endometriosis can affect mental health and 8 tips to help you cope.
Endometriosis can turn even the simplest daily tasks into a real battle. The pain can be excruciating, and the fatigue is relentless. But beyond the physical toll, it can also take up serious mental real estate, often in ways that aren’t talked about enough.
Research shows a strong link between endometriosis and depression and anxiety. Some of this can come from the sheer exhaustion of living with chronic pain, but there’s also a more systemic issue. People with endometriosis are often told that their pain’s “normal,” or that it’s all in their head. This medical gaslighting can be damaging, and constantly being dismissed can really chip away at your mental health.
Plus, managing a condition that the world doesn’t always seem to acknowledge can be a huge mental load to carry. But you don’t have to deal with this alone. If you’re struggling with endometriosis, there are practical strategies that can help you cope.
What is endometriosis?
Endometriosis is a disease in which tissue similar to the lining of your uterus grows in places it doesn’t belong, including your ovaries, fallopian tubes, bladder, intestines, and in rare cases, your lungs.
This rogue tissue can act just like your uterine lining, thickening, breaking down, and bleeding with every cycle. However, because it doesn’t have anywhere to go, it tends to get trapped and cause inflammation, scarring, and sometimes adhesions, which are bands of tissue that could make your organs stick together.
This condition can be very painful, but this level of pain doesn’t necessarily match the severity of the disease. Some people who experience mild endometriosis could be completely debilitated, while others with severe cases might barely feel a thing. This inconsistency is part of why it can be so hard to identify and why it frustratingly usually takes an average of 7 to 10 years to get diagnosed.
Common symptoms of endometriosis
Despite affecting around 1 in 10 people assigned female at birth, endometriosis is still wildly misunderstood, underdiagnosed, and usually dismissed. In fact, many people spend years bouncing from doctor to doctor, being misdiagnosed with IBS, anxiety, or just being told they have a “low pain tolerance.”
If you’re currently wondering if you might have endometriosis, here are some common symptoms to look out for:
Severe pelvic pain
Heavy or irregular periods
Painful sex
Chronic fatigue
Gastrointestinal issues like bloating, diarrhea, and constipation
Pain with urination or bowel movements (especially during your period)
Can endometriosis impact your mental health?
Living with endometriosis can be an all-encompassing and life-altering experience. The constant, unpredictable pain can take a serious toll on your mental health and create a ripple effect across your relationships, career, and social life.
Here are some of the ways your mental health can be affected by this condition:
Higher risk of depression and anxiety: Living with chronic pain can possibly rewire your brain. Research shows that prolonged pain could cause changes in brain structure, and increase your risk for anxiety and depression. As a result, over time, your nervous system could become hypersensitive, and make you more prone to stress, mood swings, and emotional burnout.
Emotional exhaustion from medical gaslighting: Many people wait a decade or so for an endometriosis diagnosis. That’s years of being told your pain is “just part of being a woman,” or that it’s “probably just stress.” This kind of medical dismissal can be mentally draining, and eventually, it can leave you feeling hopeless or cause you to actually question your own reality.
The toll of chronic pain and fatigue: It’s overwhelming to wake up in pain and know you still have to push through your day. Factor in the unrelenting fatigue that can come with endometriosis, and even basic tasks can feel impossible. When you’re in survival mode, you’re at increased risk for burnout, brain fog, and emotional numbness.
Impact on relationships and social life: When you can’t show up the way you want to, maintaining relationships can become difficult. After a while, you might be left feeling isolated, lonely, and even guilty for needing to put your health first.
Hormonal rollercoaster: Because endometriosis is an estrogen-driven condition, it means you’re dealing with fluctuating hormone levels that could directly impact your mood. These ups and downs can then amplify your anxiety and irritability and could make it that much harder for you to feel stable.
How to cope with endometriosis: 8 tips to deal with mental and emotional pain
Endometriosis can be brutal. It’s physically painful, emotionally exhausting, and often isolating. The reality is, there’s no magic fix, and anyone who suggests there is probably doesn’t understand what it’s like to live with a chronic illness. But while endometriosis is unpredictable, there are ways to make it more manageable — both physically and mentally.
Here are eight practical strategies that can help you cope, even on your hardest days.
1. Validate your pain
First and foremost, your pain is real. The fact that so many people with endometriosis go undiagnosed for years just shows that the medical system still has a long way to go in understanding this condition.
One way you can validate your experience is to track your symptoms. Keeping a pain journal can help you recognize patterns, advocate for yourself at medical appointments, and serve as a reminder that what you’re experiencing is real.
2. Find a community that gets it
This condition can feel incredibly isolating, especially when those around you don’t fully understand what you’re going through. You have to find your people — and they’re out there. There are entire communities who understand the frustration and the struggle of trying to live a normal life while your body fights against you.
Finding that kind of support can be life-changing. The Endometriosis Foundation of America, which offers education and advocacy, is a great place to start, and many cities also have in-person groups where you can connect with others. In the meantime, here are eight tips to help you overcome loneliness.
3. Practice gentle movement
When your body’s in pain, exercise might be the last thing you want to do, and that’s okay. Some days, rest is the best medicine, but when you can, try gentle movement. Moving your body can help ease your symptoms by improving circulation, reducing stress, and calming your nervous system.
You could consider yoga, and try doing poses specifically designed for pelvic pain relief. Walking, tai chi, and stretching are also good ways to release tension and build strength without strain.
4. Manage stress with mindfulness
Dealing with endometriosis is stressful, and of course, stress can worsen your endometriosis symptoms. Mindfulness practices, including deep breathing exercises and progressive muscle relaxation, might be able to help you relax. (Here are five more practices that can help you find your calm.)
Of course, mindfulness isn’t about erasing pain — it’s about giving you tools to cope with it in a way that reduces suffering. Studies show that mindfulness-based techniques can calm the nervous system, lower inflammation, and improve resilience to pain.
💙 Consider listening to Pain with Tamara Levitt if you’re in discomfort and looking for some relief.
5. Talk to a therapist who understands chronic illness
Talking to a therapist can be a game-changer if you’re feeling overwhelmed, burnt out, or just struggling emotionally. They can help ease your mental load so that you don’t have to carry all this on your own.
If you’re interested in talking to a professional, consider looking for therapists who specialize in chronic illness and pain management. Cognitive behavioral therapy (CBT) can also help with chronic pain.
6. Track your symptoms and advocate for better care
If you’ve ever felt dismissed at a doctor’s appointment, you know how frustrating it can be. One of the best ways to advocate for yourself is to come prepared. Keep a detailed symptom log that includes your pain levels (1–10), location, and brain fog levels. You may also want to document the treatments you’ve tried and how effective they were.
If your doctor still ignores your pain, consider switching to someone new. You deserve to be taken seriously.
7. Prioritize sleep
Everything can feel a lot harder when you’re sleep-deprived, and while you can’t always control how much rest you get, you can do your best to create ideal sleep conditions. (These six tips can help you create a better sleep environment.)
You might also want to try using a heating pad before bed, which can relax your muscles, and doing some gentle stretches to help reduce your night pain. Having a wind-down routine, like dimming the lights and avoiding screens, can also make a big difference.
8. Be kind to yourself
Living with endometriosis can be exhausting. Some days, even just getting out of bed can feel like a victory, and that’s more than okay. This is not a condition you can “push through” with willpower.
You’re not weak for needing rest. You’re managing something incredibly difficult, and you're doing the best you can. Give yourself the same compassion you’d give a close friend.
💙 Listen to Radical Self-Compassion with Tara Brach if you’re having trouble being kind to yourself today.
Endometriosis mental health FAQs
Is endometriosis affected by stress?
Stress and endometriosis have a somewhat complicated relationship. While stress doesn’t cause endometriosis, it can make symptoms worse. When you’re stressed, your body releases cortisol and other stress hormones, which can potentially increase your inflammation and pain sensitivity. This means that when you’re overwhelmed, your flare-ups may hit harder.
Also, endometriosis itself is incredibly stressful, so it can be a vicious cycle. Finding small and manageable ways to reduce your stress, like deep breathing, meditation, and therapy, can make it a bit easier.
Can endometriosis cause mental health issues?
Endometriosis doesn’t directly cause mental health issues, but it can significantly increase your risk of anxiety and depression. Living with chronic pain every day can be exhausting, and doctors ignoring or dismissing that pain can add a whole other layer of frustration and helplessness. Plus, the hormonal imbalances associated with endometriosis can make your emotional lows more intense.
Many people with endometriosis also experience medical trauma, which can cause you to feel heightened anxiety around your doctor visits and treatments. If you’re currently struggling mentally, know that it’s a valid response to the challenges of living with endometriosis.
Is there a link between endometriosis and depression?
Research suggests that there may be a genetic link between endometriosis and depression, as some people may be biologically predisposed to have both conditions. But even without genetics at play, living with chronic pain, fatigue, and also dealing with medical gaslighting can take a big toll on your mental health.
Depression in endometriosis usually looks like exhaustion, loss of motivation, feeling disconnected from your loved ones, and struggling to find hope for the future. If you’re feeling this way right now, know that you’re not alone, and support is available through therapy, medication, and support groups.
What are the struggles of living with endometriosis?
Dealing with endometriosis can feel like a never-ending battle, physically, emotionally, and socially. Here are five struggles of living with this condition:
Unpredictability: Some days, you might feel good, and then other days, you might experience pain so severe that even a simple task feels impossible.
Work difficulties: Endometriosis can cause you to have frequent sick days and get behind on work. Plus, many people experience a lack of understanding from their employers, which can add a lot of extra stress.
Relationship struggles: Many people have to repeatedly explain their pain to loved ones and regularly cancel plans. This can lead to increased feelings of isolation.
The journey to diagnosis: Many people wait years to be properly diagnosed, and often get dismissed or misdiagnosed along the way.
Mental toll: Dealing with chronic pain and frustration can lead to anxiety, depression, and a deep sense of exhaustion that goes beyond just physical fatigue.
How do you mentally deal with endometriosis?
Coping with endometriosis is about finding ways to support yourself both physically and emotionally. Validating yourself can be a good first step. If doctors and loved ones don’t take your pain seriously, remind yourself that your symptoms are real and deserving of care.
Next, find a support system. Online communities, local support groups, and close friends who understand can make a world of difference. Chronic illness and medical trauma therapists can also potentially help you to process all your frustration and grief. Stress management techniques like mindfulness and gentle movement can also help to reduce your tension. (Here are 10 exercises to try.)
Perhaps most importantly, try to be kind to yourself. Endometriosis isn’t your fault, and you’re doing the best you can.
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