Many women know that their menstrual cycle can impact mood, but don’t know the specifics of how each phase of the cycle can affect them. Research shows that changes in estrogen and progesterone can affect emotional regulation, cognitive function, and overall mental well-being (Handy et al., 2022), with each part of the cycle exerting a different impact on mood. By understanding these natural fluctuations, you can adopt various strategies—such as cycle syncing—to work with your body rather than feeling at odds with it.
The Menstrual Phase: Rest and Self-Compassion
The menstrual phase begins on the first day of menstruation and typically lasts around seven days. During this time, estrogen and progesterone levels drop, leading to symptoms such as fatigue, irritability, and increased emotional sensitivity (Cleveland Clinic, 2022). Research suggests that emotional processing may be impaired during menstruation, making it a more challenging time for difficult conversations or major decision-making (Handy et al., 2022).
Therapeutic Recommendation: Instead of resisting low energy and heightened emotions, allow space for rest and self-care, while working towards acceptance and self compassion around the difficulties associated with this phase. Journaling, watching lighthearted content, or engaging in mindfulness practices can help you manage mood fluctuations. Gentle movement, such as yoga or walking, can also support emotional regulation without stressing the body.
The Follicular Phase: Energy and Creativity
The follicular phase lasts approximately 14 to 21 days and is marked by rising estrogen and testosterone levels (Cleveland Clinic, 2022). These hormonal shifts lead to increased motivation, improved mood, and enhanced cognitive function. Additionally, the brain exhibits greater reward responsivity during this phase, making it a particularly effective time for goal-directed activities.
Therapeutic Recommendation: Take advantage of this period by engaging in creative projects, socializing, and pursuing personal or professional goals. If you experience anxiety or depressive symptoms at other points in your cycle, consider using this phase to develop coping strategies and reinforce positive behaviors. This is also a great time of the cycle to move your body in more vigorous or high intensity activities (Handy et al., 2022).
The Ovulatory Phase: Confidence and Social Engagement
Ovulation occurs around the midpoint of the cycle and lasts up to three days. During this time, estrogen and testosterone levels peak, often leading to increased confidence, sociability, and assertiveness (Cleveland Clinic, 2022). Many people report feeling their best during this phase, making it an ideal time for networking, public speaking, or tackling interpersonal challenges.
Therapeutic Recommendation: If you’ve been avoiding a difficult conversation or seeking to build relationships, this phase may offer the emotional stability and confidence needed to navigate these situations. However, be mindful of heightened impulsivity, which can sometimes lead to overcommitment.
The Luteal Phase: Emotional Sensitivity and Self-Care
The luteal phase lasts about 10 days and is characterized by a decline in estrogen and progesterone as the body prepares for menstruation. During this time, individuals may experience fatigue, irritability, and increased emotional reactivity. This phase is also when symptoms of premenstrual syndrome (PMS) or, in more severe cases, premenstrual dysphoric disorder (PMDD) may become pronounced (American Psychiatric Association, 2022). PMDD, a condition in which hormonal fluctuations significantly impact daily functioning, affects around 3-8% of menstruating individuals (Cherry, 2023).
Therapeutic Recommendation: Self-awareness is crucial during this phase. Rather than forcing productivity, prioritize self-care and boundary-setting. Engaging in comforting activities—such as reading, light exercise, or meditation—can help manage mood changes. If symptoms become debilitating, seeking professional support for PMDD assessment and treatment is essential.
Breaking the Stigma and Advocating for Mental Health
One of the greatest challenges in addressing the menstrual cycle’s impact on mental health is the persistent stigma that menstruation causes women to simply be “too emotional” or “moody.” This misconception ignores the well-documented physiological and psychological effects of hormonal fluctuations. By tracking their cycles, recognizing patterns in mood shifts, and making lifestyle adjustments, women can develop a greater sense of control over their emotional and physical well-being.
If symptoms feel overwhelming or significantly interfere with daily life, I encourage you to seek support from a therapist or medical professional. Understanding the mind-body connection and honoring the body’s natural rhythms fosters emotional resilience, self-compassion, and overall well-being. If you would like to learn more about how psychotherapy can help you navigate the challenges related to your menstrual cycle or other aspects of your health, reach out to Wildflower’s intake team here. We look forward to hearing from you.
References
American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.). https://doi.org/10.1176/appi.books.9780890425787
Cherry, K. (2023). Premenstrual dysphoric disorder (PMDD). Verywell Mind. https://www.verywellmind.com/premenstrual-dysphoric-disorder-4767096
Cleveland Clinic. (2022). Menstrual cycle. https://my.clevelandclinic.org/health/articles/10132-menstrual-cycle
Handy, A. B., Greenfield, S. F., Yonkers, K. A., & Payne, L. A. (2022). Psychiatric symptoms across the menstrual cycle in adult women: A comprehensive review. Harvard Review of Psychiatry, 30(2), 100–117. https://doi.org/10.1097/HRP.0000000000000329
