Your Cycle 101: A Beginner’s Guide to Understanding Your Period

Introduction:  

Ever notice how your mood, mental health, and emotions are on a rollercoaster every month? Well, for women, that’s your menstrual cycle doing its thing! Whether you’re still waiting for your first period, have been riding the hormonal wave for years, or just want to understand your cycle better, there’s a lot to unpack. Keep reading for a quick breakdown of your cycle and how it impacts your mental health! 

So, what is a Menstrual Cycle?

Let’s talk basics, shall we? Your menstrual cycle is like your body’s monthly routine, usually lasting around 24-29 days. It's a hormonal ride where your body preps itself for the possibility of pregnancy. The cycle has four main phases: the follicular phase, ovulation, the luteal phase, and finally, menstruation! Throughout this whole cycle, your hormones go on a wild ride, which can leave you feeling like an emotional rollercoaster. Understanding these phases can make the journey a little less bumpy each month! 

The Breakdown: Each Phase of Your Cycle 

1. The Follicular Phase - this phase starts at the same time as menstruation (confusing, I know – but stay with me) once your period starts, your body starts working to prepare a new egg for ovulation. It lasts about 10-12 days and is kind of like a "reset" button to help your body get ready for the possibility of a baby. Your Estrogen levels start to increase, and you're likely to feel more energetic and focused.  

2. Ovulation - your body releases an egg from the ovary, ready for a potential pregnancy. It’s the peak of your cycle, hormonally speaking, and Estrogen levels are at their highest. This phase is technically only 12-24 hours long, but your ovulation window (when you can get pregnant) is around 5-6 days, because sperm can live in the body for approximately 5 days. So, if there’s sperm inside your body 2 days prior to those 12-24 hours of ovulation – you still risk getting pregnant.  

3. The Luteal Phase – those 2 weeks of your cycle right after ovulation and that lasts until your period starts, where you feel kinda ugly…then cute….then kinda ugly again. This phase sends you on a bit of a rollercoaster and is truly the highlight of the cycle (just kidding)!  If you want to learn more about it, you can read in our recent blog post about Luteal Phase and how to survive it! 

4. Menstruation (a.k.a Your Period) - if not pregnant, your body decides it’s time to say goodbye to that uterine lining (hello, period!). It’s like your body’s monthly clean-out. 

How Does Each Phase Affect Mental Health?  

1. The Follicular Phase ⬇️
   
   - You probably will feel more motivated, increasing productivity and focus. 
   - Feeling less stressed and more social and energetic.  
   - More optimistic and improved outlook.   

2. Ovulation ⬇️
   
   -Confidence! You will likely feel energetic, like you're glowing, and more sociable! 
   - Flirty, eager, and playful! 

3. The Luteal Phase ⬇️
   
   - Mood swings - you may feel fine one minute, more emotional the next! 
   - PMS Symptoms like bloating, headaches, and cramps can cause increased anxiety, higher stress, lower self-esteem, and anger outbursts (and that’s just a few examples!) 

   - Mental exhaustion and brain fog - you may need a nap… or multiple. 

   - Trouble sleeping is also common and can lead to headaches, feeling depressed, exhaustion, and mood swings. 

   Want to learn more about this phase? Check out our Luteal Phase blog post! 

4. Menstruation ⬇️

   - Your energy levels will be lower, which can cause your mental health to take a dip. This can leave you feeling more sensitive, stressed, emotional, and/or less self-worth.  

   - Other common things include feeling emotionally drained, overwhelmed, and less motivated which can increase stress, anxiety, and irritability. 

How Does Progesterone and Estrogen Affect Mental Health? 

• Progesterone and estrogen are two key hormones that play significant roles in the body, especially in the reproductive system. They can really affect your mood and mental health! Here’s a quick breakdown: 

• Progesterone is a hormone produced primarily by the ovaries after ovulation, and it helps to regulate the menstrual cycle and maintain pregnancy. It also has a role in the development of the brain and nervous system. 

• Progesterone is often considered a "calming" hormone which can promote relaxation and better sleep! 

• Low levels of progesterone can contribute to anxiety, irritability, or even depression. It can also lead to sleep disturbances, which further impact mental health.  

• Estrogen is a group of hormones that include estradiol, estrone, and estriol. It’s involved in the development of female reproductive organs and secondary sexual characteristics, as well as bone health, skin, and cardiovascular function. 

• Estrogen is known to have a significant impact on serotonin, which regulates mood, happiness, and well-being. When estrogen levels are at their best, you’ll feel less anxious and happier! 

• Low estrogen levels are linked to mood swings, irritability, anxiety, and depression.  

• High estrogen levels can sometimes lead to anxiety, irritability, or depressive symptoms! 

  How Can You Manage Your Mental Health?  

Here’s a few tips on how to take care of your mental health during these phases:  

1. Activity vs. Rest: Listen to your body and do movement that makes you feel good. Staying active can be helpful and looks different in each phase.  

2. Journaling: Writing down how you feel can be a good outlet and help you recognize what you need.  

3. Sleep: Ensure you are getting lots of sleep. This helps your body recharge! 

4. Hydrate: Make sure you are staying hydrated. This can help with PMS symptoms like headaches and bloating! 

5. Track your Cycle: Knowing when you’ll be in each phase of your cycle can take away some frustration or confusion. You could track it yourself with a calendar, or by using an app like the Flo App.  

6. Mindfulness: Incorporating mindfulness, relaxation techniques, and meditation into your routine can help reduce stress, lower anxiety, and improve your focus! 

7. Nutrition: Sometimes it can be helpful to focus on vitamin-rich or whole foods that help to balance blood sugars. Reducing caffeine or added sugars can help too, as they are linked to PMS symptoms like anxiety and irritability. Ultimately, listen to your body! 

8. Socialize: It’s important to still socialize and connect with others! It can be easy to isolate yourself, so connecting with friends and family can boost your spirits! 

9. Therapy: If you feel like you need a little extra support, therapy can be a useful tool for you. If you open to your therapist about this, they can align treatment and understand your goals better to ensure you are feeling your best!  

   At TCC, we have a diverse team of therapists who are here to help you! If you are in Canada, book a free consultation today! 

Too Long – Didn’t Read:  

• For women, the menstrual cycle has four main phases: the follicular phase, ovulation, the luteal phase, and finally, menstruation! 

• Each phase impacts your mental health differently! In the follicular phase and ovulation, you’ll likely feel more confident and energetic, whereas in the luteal phase and menstruation, you are likely to experience major mood swings! 

• Be mindful of your mental health throughout your cycle and listen to your body! Tools like mindfulness, cycle tracking, gentle movement, and socializing can all help!  

Conclusion  

It’s clear that the ups and downs of mood, mental health, and emotions every month are not just a coincidence—they’re a natural part of the menstrual cycle. There's a lot of information to explore, and by gaining a deeper understanding of your cycle and its impact on mental health, it can help you navigate those rollercoaster moments and make proactive choices to support your well-being! 

Resources:  

 Ali, Z. (2020, August 30). Menstrual Cycle 101: Everything You Need to Know About Your Cycle. Menstrual cycle 101: Everything you need to know about your cycle - hertility health. https://hertilityhealth.com/blog/menstrual-cycle-basics 

Druet, A. (2017, August 31). Why do we get periods, anyway?. Why do we get periods? https://helloclue.com/articles/cycle-a-z/what-is-period-menstruation-101 

Smith, M. (2024, May 13). How the menstrual cycle impacts mental health. News. https://news.llu.edu/health-wellness/how-menstrual-cycle-impacts-mental-health 

Team Hummingway. (2021, October 19). Periods 101: The menstrual cycle explained. Hummingway. https://ourhummingway.com/article/so-youve-started-your-cycle-heres-what-you-need-to-know