What to do when you miss a period

Your period is late, and now you’re wondering what’s going on. Whether this has happened before or if it’s a total curveball, it’s normal to feel a mix of emotions. Before you go into panic mode, take a look at our step-by-step guide for what to do when Mother Nature doesn’t arrive at her scheduled time. 

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Step 1: Don’t freak out

First things first: Take a nice, deep breath. Understandably, missing a period can feel alarming, but it’s not always a sign of something major. Many factors, such as stress and changes in your routine, can throw your cycle off.

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If you’re unfamiliar with the common reasons for missing a period, check out our blog on why your period might be late to get the full scoop. 

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Step 2: Think about your cycle

When did you have your last period? How regular are your cycles usually? If you track your period through an app or a calendar, now is the time to check your data. Regular menstrual cycle tracking can help you determine if your menstrual cycle is normal or if it is something completely out of the ordinary. 

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Step 3: Consider pregnancy

If there’s any chance of pregnancy, it’s probably a good idea to test for it. Make that quick trip to the store and grab an at-home pregnancy test (or order one online if you need some privacy). Follow the instructions on the packaging to get the most accurate results.

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If your test comes back negative but your period is still MIA, wait a few days and retest. Sometimes, it can take a while for the pregnancy hormone, human chorionic gonadotropin (hCG), to be detectable in your urine.

Step 4: Rule out other causes

Pregnancy is not the only reason for a late period. Stress, hormonal changes, travel, intense exercise, or even a recent illness can be the culprit. That said, please reflect on any recent changes in your life that might explain a delay. 

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And if you’ve skipped more than one period or are experiencing other symptoms like severe stomach pain or unusual discharge, it’s worth checking in with your health care provider to see what’s going on.

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Step 5: Monitor your symptoms

While you await Mother Nature's arrival, watch your body, too. Symptoms like bloating, breast tenderness, or mood swings might mean your period is on its way.

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But if something feels off—like significant stomach cramps without bleeding or spotting that doesn’t progress—trust your gut instincts and reach out to a health care provider ASAP.

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Step 6: Seek medical care if needed

It’s totally okay to reach out for medical help if you’re worried—that’s what health care providers are here for. While it’s normal for cycles to fluctuate now and then, if you’re feeling uneasy or notice other unusual symptoms, don’t hesitate to contact a health care provider, as they can help you figure out what’s happening.

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As you speak to your provider, be prepared to share details about your cycle history, recent lifestyle changes, and any symptoms you’ve been experiencing. This information can help them rule out potential causes like hormonal imbalances, stress-related delays, or underlying conditions like polycystic ovary syndrome (PCOS) or thyroid issues.

Step 7: Take care of yourself

While you wait for your period to arrive—or for test results or a follow-up appointment—it’s important to prioritize self care. Stress can impact your hormones and delay your cycle even further, so try to do what you can to stay grounded.

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Here are a few ways to support your body and mind during this time:

• Stay hydrated: Your body works best when it’s well-hydrated, so drink plenty of water throughout the day.
• Eat balanced meals: Add nutrient-rich foods like leafy greens, whole grains, and lean protein to your diet. These can help regulate your energy levels and support overall health.
• Move your body: Gentle exercises like walking, yoga, or stretching can reduce stress and help your body feel more in sync.
• Prioritize rest: If you feel run down, listen to your body and get enough sleep. Research shows that sleep plays a big role in hormone regulation.
• Practice mindfulness: Activities like meditation, deep breathing, or journaling can help you process your feelings and reduce stress.

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This is also a good time to reflect on your self-care routines. If you’re often running on empty or dealing with chronic stress, it might be worth exploring ways to build balance into your life. Missing a period can sometimes be a sign that your body needs a little extra TLC.

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When to see a doctor

If you’ve missed more than one period, experienced sudden weight loss or gain, or have other unusual symptoms like excessive hair growth or severe acne, it’s time to talk to a health care provider. These could be signs of conditions like PCOS, thyroid issues, or other health concerns.