Working With Your Cycle: Supporting Your Mental Health Through Every Phase
Have you ever noticed that some weeks you feel energized, focused, and ready to tackle anything, while other weeks you feel more overwhelmed, emotional, tired, or sensitive to stress? These changes are not “all in your head.” For many people, shifts throughout the menstrual cycle can influence mental health, nervous system regulation, and daily functioning.
While everyone’s experience is unique as they move through the four (4) phases of a menstrual cycle, here are some possible reactions you may experience:
Menstrual Phase (Period – Approximately days 1 through 5)
During the menstrual phase, hormone levels are lower which can lead to lower energy levels, an increased need for rest, feelings of sadness or irritability, or increased levels of sensitivity to things that may not impact you in the same way during other phases. This is a phase of your cycle where you may benefit from focusing on slowing down and recovering.
Follicular Phase (After Period – Approximately days 1 through 13, overlapping with your period)
During the follicular phase, estrogen begins to rise which can lead to a notable increase in energy, motivation, creativity, and overall improved mood. This is often a good time to engage in projects you are interested in, problem-solving and social connection.
Ovulation (Approximately day 14)
During ovulation, this is where your body will experience an estrogen peak. While some of you may notice an increase in confidence, ability to communicate well with others, and an increase in energy, others may experience an increase in sensitivity or anxiety.
Luteal Phase (Approximately days 15-28)
During the luteal phase, hormones begin to fluctuate and eventually decrease. This is the phase a lot of people tend to notice the most as its impacts tend to be on the more challenging side. Symptoms such as irritability, anxiety, low mood, difficulties with concentration, fatigue, increased emotional sensitivity, and feelings of overwhelm tend to be present here.
How to Support Yourself Throughout Your Menstrual Cycle
- Track patterns
To be able to know when and how to support yourself, you’ll first need to track your cycle and the symptoms you notice throughout. You can track through use of a calendar, an app on your phone, a wearable device such as watch or a ring, or through monitoring your basal body temperature.
- Adjust expectations
Depending on where you are at in your cycle, you might adjust the expectations you place on yourself. For example, you may want to focus on bigger or more demanding tasks during your follicular phase, slowing down and resting during your menstrual phase, and practicing nervous system regulation during your luteal phase.
- Prioritize nervous system regulation
Nervous system regulation can look different for everyone, depending on what you find soothing or comforting. It could look like movement, breathing exercises, grounding exercises, sensory supports, time outside, time with loved ones, time alone, and more.
- Plan ahead
As you are tracking your cycle and the patterns you experience along with it, you may start to notice when you are the most impacted and how. Knowing this information can help you with planning things like activities in your social life, when to start home projects, and when to lessen your load at work.
- Practice self-compassion
Throughout your menstrual cycle, your capacity, your thoughts, your feelings and the way you live and move in your body might change. This is difficult, and it does not mean that your abilities as a whole or your worth have changed.
Other considerations:
Neurodivergent individuals who experience these hormonal shifts can sometimes experience intensified symptoms, increased sensory sensitivity, increased challenges with emotional regulation, and difficulties with executive functioning. These differences may occur particularly within the luteal phase. It is important to know that these shifts are hormone based and not a reflection of who you are as a person. It also does not mean that there is a loss of skill, and perhaps just a temporary shift.
In closing…
Understanding your cycle is not about limiting yourself or blaming hormones for every difficult moment. It is about increasing awareness, recognizing patterns, and learning how to support yourself with greater compassion. Your mental health is influenced by many factors, and your cycle may be one important piece of the picture.
