How the phases of your menstrual cycle affect mental health
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Ever wondered why you can feel so different during the phases of your menstrual cycle? We'll explain the ways your cycle can impact your mental health and how to cope.
If you’ve ever felt like a stunning, radiant goddess one week only to be left feeling like an emotional bridge troll the next, you may be able to chalk that up to your menstrual cycle. Sometimes the daily grind gets the best of you, but other times your uterus and hormones are to blame.
Your mental health isn’t just affected by your period and premenstrual syndrome (PMS) — although those aren’t exactly a picnic. The menstrual cycle can be a month-long hormonal rollercoaster that messes with your mood, energy, and confidence.
And it can be exhausting trying to figure out if your wonky feeling is just because it’s a bad day or because your estrogen has plummeted into oblivion. Taking time to understand how each phase affects your mental health can help you stop feeling ambushed by your own emotions and take back some control.
So, let’s dive in, shall we? We’ll break down the four phases of the menstrual cycle, how they affect your mental health, and simple tips for riding the wave with a little more ease — and a hell of a lot more grace and patience.
What is the menstrual cycle?
In a nutshell, the menstrual cycle is your body’s monthly prep for pregnancy. It’s like you have a project manager inside of you setting deadlines and scratching all plans for pregnancy if an egg isn’t fertilized.
Your menstrual cycle kicks off on the first day of your period and ends when your next period begins, (because nothing says fresh start like cramps and bloating.) A typical cycle lasts about 28 days, but anywhere from 21 to 35 is considered normal, because bodies, much like life, don’t always stick to schedules.
Hormones (mainly estrogen and progesterone) run the show during your cycle and spend their days rising and falling in a dramatic dance that affects everything from your mood, energy, work performance, sleep, appetite, and stress. One day you’re unstoppable and on top of the world, and the next you’re crying to a sappy ‘80s love song while eating fast food in your car.
What are the four phases of the menstrual cycle?
The menstrual cycle has four distinct phases, each bringing its own vibe, symptoms, and mood shifts to the table.
You can think of your menstrual cycle like seasons in that some phases are all about growth and energy (hello, spring), while others are more about rest and reflection (ugh, winter). If you’ve ever wondered why you feel like a totally different person from one week to the next, your menstrual cycle, and all that comes with it, is why.
Let’s break it down phase by phase, so you can finally stop wondering if it’s you or your hormones. (Spoiler: it’s probably your hormones).
1. Menstrual phase (days 1–5)
Ah, yes, the menstrual phase. The phase every woman or person with a uterus knows (and no one loves). This is when your period starts, AKA when the uterine lining sheds because pregnancy didn’t happen this time around. Hormone levels, especially estrogen and progesterone, are at their lowest, which explains why energy levels tank, moods can dip, and even simple tasks can feel impossible.
What’s going on:
Hormones have hit rock bottom.
Fatigue, cramps, and low mood are common.
You might feel withdrawn, tired, or a little more sensitive.
What to expect: This is the “winter” phase, or the season of rest. Your body is literally shedding and starting over, so if all you want to do is curl up with a heating pad and binge-watch reality TV, that makes sense, and here’s your permission slip.
💙 Get into the habit of reflecting on what’s happening in your body and mind by Checking in with Yourself regularly and giving yourself what you need.
2. Follicular phase (days 1–13)
This phase kicks off on the first day of your period (yes, it overlaps with menstruation) and continues after bleeding stops. During this time, estrogen levels start to rise, and your body preps for ovulation by developing follicles, which each hold an immature egg.
As estrogen increases, so does your energy and your mood! This is when things start to feel lighter. You might notice that you’re feeling happier and more hopeful, your brain may start feeling sharper, and your zest for life is back on the rise. Thank goodness.
What’s going on:
Estrogen is rising, which boosts energy and mood.
Your brain is clearer, and decision-making feels easier.
You’re likely feeling more motivated, creative, and open to new ideas.
What to expect: Welcome to your “spring” phase where fresh starts, new ideas, and the energy to tackle things you’ve been putting off is at the forefront. If you’ve been waiting for the motivation to clean out that closet or organize bills and paperwork, this is probably when it will strike.
💙 Explore more techniques for Finding Your Motivation during the Build Better Habits series with Dr. Julie to keep the momentum going strong.
3. Ovulation phase (around day 14)
The ovulation phase is the shortest, but often the most energetic, phase of your menstrual cycle. Ovulation is when your body releases a mature egg that’s ready for fertilization. Estrogen peaks, and so does your energy, confidence, and libido. Socializing feels easier, conversations flow better, and you may notice you’re more magnetic, whether you want to be or not (ah, biology).
What’s going on:
Estrogen is at its highest, giving you energy, confidence, and that glow.
You might feel more social, flirtatious, or ready to take risks.
Your brain is sharp, your mood is high, and productivity feels natural.
What to expect: This is your “summer” phase. It’s vibrant, energized, and outward-focused. If you’ve been waiting for the right moment to pitch that idea, plan a date, or just feel like your best self, this is it.
💙 Lean into this energy while you have it by Taking the Exquisite Risk with expert guidance from Tara Brach.
4. Luteal phase (days 15–28)
The luteal phase is the point in your cycle of slow decline, for better or for worse. After ovulation, progesterone starts rising to prepare your body for a possible pregnancy. If pregnancy doesn’t happen, progesterone and estrogen levels drop quickly.
With this abrupt shift, your mood, energy, and patience can take a big hit. This is when PMS symptoms show up (mood swings, bloating, irritability, and even anxiety) and when little things can feel really big. If you find yourself crying over a missing sock or snapping at your partner for breathing too loudly, welcome to the luteal phase.
What’s going on:
Progesterone is high at first, bringing calmness and maybe a desire to slow down.
As hormones drop later in this phase, PMS symptoms like mood swings, fatigue, and food cravings can appear.
You might feel more introspective or even a little withdrawn.
What to expect: This is the “autumn” of your cycle. It’s about slowing down, reflecting, and preparing to ease your grip. You might crave comfort, solitude, or just a break from people. And that’s okay.
💙 Make it a habit to give yourself what you need during this phase with Chibs Okereke’s Pause and Check In guided session.
How can the menstrual cycle affect your mental health?
The menstrual cycle is like the puppeteer of your emotions, pulling strings that shape your mood, motivation, and mental health. So, if you happen to feel like you’re five different people in a month’s time, that’s okay. It’s frustrating and exhausting, but it comes with the territory.
Hormones like estrogen and progesterone don’t just manage your reproductive system, but they’re also chatting with your brain and influencing how you feel and think.
Here’s the tea on the hormone drama
Mood swings: One minute you’re laughing, and the next you’re in a full mental breakdown over lost keys. Rising estrogen, like during your follicular and ovulation phases, boosts your mood, while the drop of these hormones during the luteal phase ramp up the irritability and fatigue.
Anxiety spikes: If you’re feeling overwhelmed for no reason, blame it on the rising progesterone during the luteal phase, which can trigger anxiety, stress, and tension.
Energy highs and lows: Some days, you’re unstoppable and laugh in the face of danger. Other days, doing the dishes feels like you’re actually being asked to climb Mt. Everest. Rising estrogen boosts energy, while high progesterone or low hormones during menstruation can drain it.
Confidence swings: Some phases feel like you’re operating on high power mode (ahem, ovulation). Others? Not so much. When estrogen drops (like during your luteal and menstrual phases), self-doubt can also creep in.
Sleep struggles: Hormones love to mess with sleep. High progesterone (during your luteal phase) can mean you experience daytime fatigue but have restless nights. Menstrual cramps and low estrogen can also wreck your sleep. And when sleep suffers, everything feels heavier.
4 ways to boost mental health throughout the menstrual cycle
Managing mental health is tough enough as it is, but adding hormone-fueled mood swings and random chocolate cravings doesn’t make it easier. The goal isn’t to become so perfectly aware of every moment of your cycle that you can prevent certain side effects, but it is about tuning in to what your body and mind need during each phase and making small, compassionate choices that actually fit into real life.
Here are simple, doable ways to support your mental health through each phase, no perfection required.
1. Menstrual phase: Rest, release, and recharge
This is your body’s natural low-battery mode, so forcing yourself to operate at 100% just isn’t it. The best mental health boost here is giving yourself permission to slow down.
Ditch the guilt: If your energy is low and your patience is even lower, that’s normal. Rest is productive. Naps are necessary. Lazy afternoons are self-care.
Move gently: If movement feels good, go for a light walk, stretch, or do some restorative yoga. But if lying on the couch feels better, do that.
Go for comfort: Treat yourself to your coziest clothes, heating pads, and your favorite comfort food as you plop down on the couch and watch rom coms.
Journal it out: This can be an emotionally raw phase, so if feelings are bubbling up, writing them down can help release them and give yourself time to reflect.
2. Follicular phase: Create, explore, and embrace the energy
As estrogen rises, so does your motivation and general zest for life. This is when your brain feels clearer, your energy is coming back, and the world feels less like a personal attack directly on you. So, if you’re feeling good, lean into it and go with the flow.
Start something new: This is the perfect time for brainstorming, planning, or tackling projects you’ve been avoiding.
Get moving: Your energy levels are rising, so try some fun, energizing movement like dancing, hiking, or a workout that actually sounds enjoyable.
Socialize: If you’ve been feeling isolated, this is a good phase to reconnect with friends over coffee, a phone call, or even just a long chat with someone who gets you.
Try something creative: Paint, write, or cook something new. This is your time for exploring ideas and embracing curiosity.
3. Ovulation phase: Connect, express, and own it
Ovulation is your body’s natural power phase when estrogen peaks, confidence soars, and your brain is firing on all cylinders. You might feel more social, more magnetic, and more ready to just go for what lights your soul on fire.
Schedule the big stuff: Have that tough conversation, go on that date, or tackle the creative project that’s been sitting on your desk.
Connect with people: This is a great time to build relationships, whether that’s reaching out to friends, networking, or just spending time with people who make you happy.
Channel the confidence: You’re likely feeling good about yourself during this time. Wear that outfit that makes you feel amazing. Try something bold. Say “yes!” to something exciting.
Move in ways that feel strong: If you enjoy exercise, this is a great time for strength training, longer walks, or a more energetic yoga class.
4. Luteal phase: Slow down, soothe, and prepare
Ah, the luteal phase, also known as the dreaded PMS phase. This is when progesterone takes over, energy starts to dip, and irritability can creep in. If small things feel extra stressful and you find yourself getting irritated by seemingly small things, it’s probably your hormones talking. Ever been mad at the wind for existing? Yeah, that’s luteal.
Simplify your to-do list: Now isn’t the time to take on extra projects. Focus on what has to get done, and let the rest wait.
Prioritize comfort: Embrace cozy nights in, soft blankets, and your favorite snacks. If your body is asking for rest, listen. If it’s asking for a comfort meal, also listen.
Practice grounding techniques: Anxiety can spike in this phase, so try deep breathing, meditation, or even just taking five slow, intentional breaths to ground yourself and relieve anxiety.
Stay connected: While you might feel less social, staying connected with safe, understanding people can help if mood swings or sadness hit.
Menstrual cycle phases FAQs
What are the four phases of the menstrual cycle?
The menstrual cycle has four phases: Menstrual, follicular, ovulation, and luteal. Each phase is ruled by shifting hormones that bring physical and emotional changes.
The menstrual phase starts with your period where your hormones are low, your energy is low, and the cravings are high.
The follicular phase overlaps as estrogen rises, boosting mood, energy, and creativity.
During the ovulation phase, a mature egg is released, and you might feel more confident, social, and energized.
Finally, in the luteal phase, progesterone rises, and if pregnancy doesn’t happen, hormone levels crash. Cue: mood swings, fatigue, and classic PMS.
Can mental health change during different phases of the menstrual cycle?
Hormonal shifts during the menstrual cycle can seriously impact mental health. When estrogen is high during the follicular and ovulation phases, you’re likely to feel more optimistic, motivated, and balanced. But when progesterone takes over in the luteal phase, mood swings, anxiety, irritability, and low energy can hit hard.
The menstrual phase can feel even heavier, with low estrogen and progesterone leaving you tired, withdrawn, or extra sensitive. Not everyone feels these shifts intensely, but if your mood feels like it’s on a rollercoaster, that’s because it is. And that’s totally normal.
Which phase of the menstrual cycle is most uncomfortable?
The luteal phase is often the toughest, thanks to rising and then crashing progesterone levels. This is when PMS symptoms like mood swings, anxiety, irritability, bloating, and fatigue really hit hard and can make even small stresses feel overwhelming.
The menstrual phase isn’t a walk in the park either, with cramps, low energy, and general discomfort. But what feels uncomfortable can vary from person to person. Some breeze through luteal but struggle emotionally during menstruation, while others feel it mid-cycle.
If you notice patterns, tracking your cycle can help you prepare for and manage those tough days.
What are the symptoms of the menstrual phases?
Each phase of the menstrual cycle brings its own set of symptoms. Some are subtle, and some make you want to hide under a blanket.
The menstrual phase often comes with cramps, fatigue, irritability, and low mood. You might feel more withdrawn or sensitive.
The follicular phase feels like a fresh start, with rising energy, clearer thinking, and more motivation to socialize or tackle projects.
During ovulation, confidence peaks, libido may rise, and social energy is at its highest.
Then comes the luteal phase, bringing bloating, mood swings, anxiety, low energy, and cravings (why is it always chocolate?).
Symptoms vary in intensity, but if they feel unmanageable, it’s worth checking in with a healthcare provider.
What are some causes of an irregular menstrual cycle?
An irregular menstrual cycle can be frustrating, especially when you’re trying to track symptoms. Stress is a common culprit, whether it’s big life changes or daily pressures, it can disrupt hormones and delay ovulation. Significant weight changes, intense exercise, and hormonal imbalances, like polycystic ovary syndrome (PCOS) or thyroid issues, can also throw things off.
Certain medications or birth control methods may influence cycle regularity too. And sometimes, it’s just your body doing its unpredictable thing. (Jetlag and longhaul flights may impact your cycle too!) If irregular cycles are frequent or come with severe pain or heavy bleeding, it’s worth checking in with a healthcare provider.
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