Reviewed Dr Toby Angstmann. Nov 2025.
It’s estimated that more than 10% reproductive-aged women in Australia have endometriosis, and 45–70% of menstruating women experience dysmenorrhoea (painful periods)— the most common gynaecological complaint. Many also experience pelvic pain, pain during intimacy, and reduced quality of life.
Unfortunately, despite increased research, there is still no cure for endometriosis. While advanced imaging techniques are improving, surgical diagnosis remains the gold standard, contributing to an average diagnostic delay of 6–11 years due to symptom normalisation, misdiagnosis, and masking with painkillers or hormonal therapies.
Speedier diagnosis, surgery, and treatment to manage symptoms are the focus of care, as well as the provision of ART if fertility is compromised.
Self-Management Strategies That May Help
Endometriosis affects many facets of daily life, and it can also impact mental health. Recent research has shown that patients who address their condition head-on and work out ways to manage it have better outcomes. In managing endo, the most successful strategies focus on acceptance of the condition and actively managing the physical symptoms. In particular, the following can help:
🌐Learn about your condition. Learn as much as you can about your condition from endo interest groups such as Endometriosis Australia and the Endo Help Foundation or other local groups. They are up to date with the latest research and produce useful resources to help you explain to others the impact that endo can have on your work, study, or relationships.
💼Communicate at work or study. If you feel comfortable, speak to your boss, colleagues, HR manager, or lecturer about your condition and how you may need scheduled or unscheduled leave due to episodes of pain. Proactively discussing how you can modify your work or study schedule when the pain is bad can also help calm anxiety around how endo is affecting you.
💊 Managing Pain. EndoRelief is a TGA-approved non-hormonal, multi-nutrient formulation designed to help relieve menstrual pain and support inflammatory balance. The curcumin from turmeric, quercetin, Vitamin K, B5 and C and essential vitamins & minerals help relieve menstruation pain (dysmenorrhoea) and support healthy reproductive hormones.
🔥 Long-lasting heat therapy. Hands-free heat packs that provide a stable temperature for long durations can give some natural relief to pain. Our favourite is the Hottle. Its clay-based insert can be heated in boiling water or a microwave and the cover is insulated so it won't burn your skin. It stays hot for hours and can be worn unobtrusively at work - our nurses love them!
.🍽️ Seek nutrition guidance. Some research suggests that modifying your diet may help to manage the pain of flare-ups. It’s best to speak to a fertility dietitian (those at the earlylifenutritionalliance are excellent) who may advise an anti-inflammatory diet, gluten-free diet, or low FODMAP diet depending on your issues and whether you have other underlying conditions.
👭Stay connected. Endometriosis can be isolating, but maintaining social connections supports mental well-being. If you need to decline plans due to pain or fatigue, letting loved ones know you still value their support can maintain connection and reduce distress.
😴Address sleep disruption. Pain episodes can interrupt sleep, and poor sleep can worsen pain sensitivity. It’s worth talking to your GP for an assessment rather than relying on over-the-counter treatments that don’t solve underlying issues.
🚲 Gentle movement. You may not feel like doing a full workout but maintaining a gentle exercise routine pays dividends for your physical and mental health. Yoga is excellent, requires little equipment, and many classes can be streamed
