It’s completely normal for your period to be late occasionally. A late or missed period happens for many reasons like stress, changes in diet or exercise, or other health conditions. However, when your period doesn’t come when expected, it’s normal to feel anxious or stressed. Here are some tips to help you relax:
Track your cycles
Keeping track of your menstrual cycles over time can help give you a sense of whether your current lateness is something that falls within your normal range. Download a period tracking app or use a calendar to note when you get your period each month. After a few months, you’ll have a better idea of what’s average for your body.
Take a pregnancy test
If pregnancy is a possibility, taking a home pregnancy test can help provide insight into what’s causing your missed period. Home pregnancy tests detect the hCG hormone, which is only present if you’re pregnant. If the test is negative, you can likely rule out pregnancy as the reason for your late period.
Avoid catastrophizing
It’s easy to let your mind spiral with “what-if” thinking and assumptions about worst case scenarios. Try to avoid catastrophizing, which is imagining the worst possible outcome. There are many harmless reasons why your period could be late. Stay grounded in the facts you know, rather than spinning hypothetical situations.
Talk to a doctor
If your period is very late or you often have irregular cycles, check in with your doctor. They can run blood tests and rule out any underlying conditions impacting your menstrual cycle. Simply discussing your concerns with a medical professional can provide reassurance.
When to take a pregnancy test
Wondering when to take a pregnancy test for the most accurate result? Here are some guidelines:
| Time since expected period | Recommendation |
|---|---|
| 1-2 days late | Likely too early for an accurate result. Wait a few more days and test again. |
| 3-7 days late | Reasonable time frame for accurate test results. |
| 1-2 weeks late | Recommended to test if you haven’t already. |
| More than 2 weeks late | Highly recommended to take a test. |
Modern pregnancy tests can detect hCG between 8-14 days after conception. But waiting until at least the first day of your expected period provides the most reliable results. Testing too early risks getting a false negative test.
If your period is very late and tests keep giving negative results, see your doctor to identify potential causes like thyroid disorders or low estrogen levels.
When to see a doctor
It’s generally nothing to worry about if your period is only a few days late. But if you’re more than 2 weeks late or experience other concerning symptoms, make an appointment with your doctor for evaluation.
See your doctor promptly if you have:
- Multiple missed periods in a row
- Abnormal uterine bleeding
- Severe abdominal pain
- Fever or chills
- Unusual vaginal discharge
- Lightheadedness or dizziness
Additionally, seek medical care if you get a positive pregnancy test but then experience heavy bleeding, cramping, or fluid or tissue passing from the vagina. These can indicate the possibility of an ectopic pregnancy or miscarriage needing emergency care.
Potential causes of a late period
If you’re not pregnant, some potential reasons for a delayed period include:
- Stress
- Significant weight loss or gain
- Hormone problems like PCOS or thyroid disorders
- Eating disorders
- Excessive exercise
- Pelvic inflammatory disease
- Uterine fibroids or polyps
- Perimenopause
- Medications like birth control, antidepressants, chemotherapy
Your doctor can run tests to check for any underlying conditions contributing to an irregular cycle.
When to take a pregnancy test based on symptoms
Even before your missed period, some early pregnancy symptoms may prompt you to take a test:
| Symptom | Earliest sign | Recommendation |
|---|---|---|
| Swollen/tender breasts | 1-2 weeks after conception | Test 1 week after noticing changes |
| Nausea | 2 weeks after conception | Test 1 week after nausea begins |
| Fatigue | 1 week after conception | Test 1 week after fatigue sets in |
| Bloating | Shortly after conception | Test within 1 week of bloating |
| Food cravings/aversions | 2 weeks after conception | Test 1 week after noticing changes |
Pay attention to symptoms that deviate from what’s normal for you during your regular menstrual cycle. Unusual breast tenderness, fatigue, nausea, or mood changes may indicate pregnancy. Play it safe and take a test if anything feels different.
Ways to relax when your period is late
While waiting to take a pregnancy test or see your doctor, here are some effective ways to manage stress when your period doesn’t come on expected:
Practice deep breathing
Deep, diaphragmatic breathing stimulates the parasympathetic nervous system, promoting calm and relaxation. Try this technique:
- Inhale slowly through your nose, allowing your belly to expand.
- Count slowly to 5 as you inhale.
- Exhale slowly through pursed lips while counting to 8.
- Repeat for 10 deep, slow breaths.
Try progressive muscle relaxation
This involves tensing and relaxing muscle groups throughout your body. Tighten each muscle group for about 5 seconds, then relax for 30 seconds. Repeat from head to toe.
Meditate
Close your eyes and focus on your breath, a mantra, visual imagery, or body scan meditations to give your mind a break from worrying thoughts. Even 5 minutes can enhance relaxation.
Engage your senses
Distract yourself and calm your mind by engaging your 5 senses:
- See: Look out the window at nature or some other pleasant view.
- Hear: Listen to soothing music or sounds like bird song.
- Touch: Pet a soft blanket or stuffed animal.
- Taste: Slowly savor a mint or citrus fruit.
- Smell: Use essential oils like lavender or eucalyptus.
Avoid caffeine
Beverages with caffeine like coffee, tea, and soda can make anxiety worse. Opt for herbal teas, lemon water, or decaf coffee.
Exercise
Physical activity like walking, yoga, or stretching helps alleviate muscle tension and release feel-good endorphins. Even light exercise can boost your mood.
Call a friend
Discussing your worries with a close friend or relative can help release tension. They can also provide support and reassurance.
Write in a journal
Jot down all your swirling thoughts and emotions. Putting your feelings down on paper can be cathartic.
Get a good night’s sleep
Anxiety and stress can disrupt your sleep. Relax before bed by taking a warm bath, limiting screen time, or sipping herbal tea. Getting enough shut-eye will leave you feeling calmer.
When to take a pregnancy test if trying to conceive
If you’re trying to get pregnant, you may be eager to take a pregnancy test soon after ovulation. Here are some guidelines for when to test:
- 10 days past ovulation: May detect very low hCG levels, but false negative risk is high.
- 12-14 days past ovulation: Reasonable window for testing resulting in accurate results.
- 15-20 days past ovulation: Ideal testing time frame with minimal chance of false negative.
- After missed period: Highly accurate results if you know your average cycle length.
The most sensitive pregnancy tests can detect hCG between 8-10 days past ovulation. But waiting until 12-14 days allows enough time for hCG rise, lowering chances of inaccurate negative tests.
Always follow test instructions for best results. First morning urine contains the highest hCG concentration. Avoid excess liquids before testing.
How to stay calm and distracted while waiting for period
The days or weeks waiting for your period to start or getting pregnancy test results can feel agonizing. Here are some ideas to stay calm and occupied:
plan a date night
Treat yourself to dinner at a favorite restaurant, see a comedy show, or explore somewhere new. A fun date night provides distraction.
have a movie marathon
Lose yourself in back-to-back films or a TV show binge session. Comedies and lighthearted movies help lift your mood.
declutter
Focus your nervous energy on sorting closets, shelving books, or reorganizing your space. You’ll feel accomplished after clearing clutter.
cook or bake
Following step-by-step recipes keeps your mind focused. The end result will be delicious comfort food.
start a DIY project
Try woodworking, painting terra cotta pots, sewing, or simple home upgrades. Creative projects make time pass quickly.
read a book
Escape into the pages of a captivating novel or illuminating nonfiction book. Reading transports your mind.
take a relaxing bath
Unwind in the tub surrounded by candles, essential oils, soft music, and an indulgent bath bomb.
snuggle a pet
If you have an affectionate dog or cat at home, cuddle sessions release oxytocin that eases worries.
laugh out loud
Watch a hilarious show or YouTube videos. Laughter makes stress and anxiety melt away, even temporarily.
Self-care tips for waiting for your period
Trying to be patient for your period or test results to arrive can be challenging. Practicing regular self-care helps minimize anxiety. Things you can do:
- Aromatherapy: Relax with essential oils like lavender and bergamot.
- Yoga: Gentle poses help relieve pent-up tension.
- Massage: Release muscle knots with a professional massage or handheld foam roller.
- Nutrition: Eat regular, balanced meals and stay hydrated.
- Unplug: Set limits on news and social media to avoid information overload.
- Journal: Write down your thoughts privately.
- Positive affirmations: Repeat uplifting mantras like “This too shall pass” and “I can handle anything.”
- Therapy: Seek counseling to develop healthy coping strategies.
- Support network: Rely on loved ones and ask for comfort when needed.
Nurture and care for yourself each day. Allocate time for relaxing activities that replenish your mind, body and spirit.
When to take a pregnancy test after IVF
Undergoing IVF treatment comes with great hope but also anxiety around pregnancy testing. Here are tips for when to test after IVF:
- Wait 9-11 days after embryo transfer before testing.
- Do not test out the trigger shot. Wait until it clears your system.
- For the most reliable results, wait 14 days after transfer before testing.
- Home tests may give earlier results, but beta hCG blood tests are most accurate.
- Avoid excessive testing. False negatives create unnecessary stress.
- If pregnant, hCG should double every 48 hours. Repeat tests track rising hCG.
- Every clinic has different test recommendations. Follow your doctor’s advice.
The hardest part of the two week wait after transfer is resisting the urge to test too soon. Early testing rarely provides definitive answers and causes roller coaster emotions. Patience and following your clinic’s guidelines will yield the best results.
Handling worry and waiting after IUI
Coping with the two week wait after IUI treatment involves managing anxiety around pregnancy testing. Here are tips for handling this period:
- Find healthy distractions like hobbies, socializing, and work projects.
- Avoid symptom spotting, as progesterone makes differentiating hard.
- Boost relaxation with light exercise, meditation, and yoga.
- Reduce Internet searches and join IUI support groups instead.
- Plan fun dates and outings to pass the time quicker.
- Take it one day at a time and focus on what you can control.
- Find ways to express emotions like talking with friends or writing.
- Stick to your clinic’s test date advice for most accurate results.
Having patience, staying busy, and focusing on your health makes navigating the two week wait after IUI more manageable. Avoid fixating on testing and symptoms day-to-day.
Conclusion
When your period doesn’t arrive on schedule, it’s normal to feel worried until you know whether or not you’re pregnant. Manage anxiety through relaxation techniques, self-care, distraction, and talking with your doctor. If undergoing fertility treatments, carefully follow your clinic’s recommendations on when to take pregnancy tests for the most reliable results. With mindfulness and patience, the waiting period will pass and you’ll have the answers you need.