Our menstrual cycle and mental health are interconnected in ways that we may not even think of. Our cycle is deeply connected to our mental, emotional, and spiritual well-being. Learning to decode the cycle can help you align self-care, healing work, and productivity with your body’s natural rhythm. This can lead to ease, empowerment, and emotional clarity. Each phase of the cycle brings a unique set of hormonal fluctuations that can either support or create challenges for our health. This is all dependent on how attuned you are to your body’s needs.
The Four Phases of Your Menstrual Cycle & Mental Health Connection
There are four phases of a menstrual cycle. Each one mirrors a season of inner experience. This is how each phase correlates with healing and how you can better take care of yourself during each one.
Menstrual Phase
Days: 1-5
Nickname: “Winter” or The Inner Death & Rest Phase
Hormones: Estrogen & Progesterone are at their lowest
Mental Health Themes:
Increased Sensitivity
Desire for Solitude & Reflection
Natural Emotional Release (grief, sadness, letting go)
Healing Work:
Journaling, Shadow Work, Forgiveness
Grieving Old Wounds or Outdated Beliefs
Restoring Nervous System Regulation
Self-Care Tips:
Extra Sleep, Warm Nourishing Foods, Increase Magnesium
Reduce Stimulation (less socializing, screen time)
Say ‘NO’ to Things That Drain You
Follicular Phase
Days: 6-13
Nickname: “Spring”, The Rebirth Phase
Hormones: Estrogen starts to rise
Mental Health Themes:
Boost in Energy, Optimism, and Motivation
Improved Cognitive Function and Clarity
Readiness for New Beginnings
Healing Work:
Inner Child Connection & Playfulness
Goal Setting and Vision Boarding
Trying New Habits, Starting New Therapy Module
Self-Care Tips:
Get Sunlight and Movement in the Morning
Plan Creative and Social Tasks
Eat Protein and Healthy Carbs to Support Brain Function
Ovulation Phase
Day: 14-17
Nickname: “Summer”, The Expression Phase
Hormones: Estrogen peaks, a surge of luteinizing hormone (LH), slight increase in testosterone
Mental Health Themes:
Confidence, Connection, and Clarity
Peak Communication and Intuition
Emotional Openness (but also sensitivity to rejection)
Healing Work:
Vulnerability and Connection in Therapy or Groups
Communication-focused Healing (Conversations, Boundaries)
Affirmation Work and Reparenting
Self-Care Tips:
Use This Phase for High-Energy Tasks, Socializing, and Advocacy
Drink Plenty of Water and Support Your Liver (Estrogen Detox)
Watch for Burnout from Overextending
Luteal Phase
Days: 18-28
Nickname: “Autumn”, The Integration Phase
Hormones: Progesterone rises, then drops if no pregnancy occurs
Mental Health Themes:
Emotional Depth, Introspection, Irritability
Worsening of Anxiety/Depression for Some (PMDD/PMS)
Body and Psyche: Preparing for Release
Healing Work:
Reassess Boundaries, Unmet Needs, and Lingering Wounds
Lean Into Emotional Expression (anger, sadness, desire)
Slow Down and Listen to Your Body
Self-Care Tips:
Limit Caffeine and Sugar to Reduce PMS Symptoms
Practice Grounding (EFT tapping, body scans, warm baths)
Use Journaling Prompts like “What am I holding that I am ready to release?”
Decoding Your Cycle For Mental Health Healing
- Track your Cycle Daily
- Use an app or the free printable found here.
- Mood
- Energy
- Triggers or Emotional Patterns
- Dreams, Cravings, and Physical Symptoms
- Use an app or the free printable found here.
- Identify your Personal Patterns
- Do ideas flow in your follicular phase?
- Do you always feel emotionally raw during your luteal phase?
- Align your Healing Practices
- Save shadow work for your menstrual or luteal phase
- Use follicular and ovulation for CBT, EMDR, and goal setting
- Plan rest & self-compassion practices around your menstrual phase
- Cycle Sync Your Life (As much as possible)
- Schedule therapy or journaling in your introspective phases
- Plan social or high-output tasks in the follicular/ovulation phases
- Give yourself permission to cancel or rest premenstrally
Your Cycle = A Monthly Self-Healing Map
When you stop fighting against your cycle and start flowing with it, you create a built-in self-care system that supports your growth, emotional regulation, and trauma healing. It’s not about being perfect – it is about honoring your shifting needs with grace and curiosity.
How To Use This Information
This is not nearly as complicated as you may be thinking. It’s simply using your cycle as a guide for wellness and being your best self. For instance, if you are planning a first date, maybe don’t choose the Luteal Phase when your anxiety and depression are at their peak. Instead, try the Ovulation Phase when your confidence is high and you’re seeking extra connection. If you are on a daily workout routine, schedule the hard workouts for days other than your Menstrual Phase. During this phase, it may be easier on your body to do gentle yoga or go for a walk. If you have a big organization project that has been staring at you from the top of your to-do list for months, try tackling it during your Follicular Phase when your body has the highest energy and motivation.
Now let’s focus on a different way of letting this roadmap guide you. We all know, you can’t always plan when the super stressful moments and events happen, so what happens then? Say you’re in your Menstrual Phase and your car completely dies. Not the relaxing, comforting week you planned. You have to take care of your car, but do it with extra grace. Remember what your body is doing and keep that in mind. Go home and take a long bath, go to bed early, make sure dinner is super nutritious, and stay majorly hydrated. You can’t prevent the stress, but you can determine how you handle it.
Track It
I’ve included a free Cycle-Based Healing Tracker. This is an easy way to start tracking your cycle and really know how it affects YOU. Track if for at least a month and use that information to change how you treat yourself throughout the cycle.
Grab your copy here.. COMPLETELY FREE!!
