Picture this – it’s that time of the month again, and as you navigate through your normal, everyday routine, you can’t help but recognise some subtle shifts in your mood. 

Maybe you’re feeling a bit more emotional, things that wouldn’t usually phase you might irritate you, and perhaps you find yourself itching for an extra row of chocolate after dinner. Sound familiar? If you’ve ever noticed a connection between your mental state and your menstrual cycle, you’re not alone. 

Let’s face it, being a menstruating person comes with its own set of unique experiences – some of which are amazing, and others that aren’t so amazing, and the delicate dance between mental health and the menstrual cycle is one of them. From an overall decrease in energy to unpredictable mood swings and everything in between, it’s time to explore the connection between our mental health and our menstrual cycle. 

The Menstrual Cycle: Understanding the Basics

Ah, hormones – the tiny powerhouses responsible for just about everything our bodies go through each month. They can influence our energy, moods, skin, and even cravings – so understanding the role hormones play in our lives can help you better understand your menstrual cycle and your body’s natural rhythm. 

New to cycle syncing and the menstrual cycle? Don’t worry, we’re not here to judge. Instead, we’re here to take you on a deep dive into what each of the different phases of the menstrual cycle means, and what you can expect from them. 

Menstrual Phase: Days 1 to 5 

Our cycles kick off with a welcome (sometimes, not so welcome) visit from Aunt Flo. As the hormone progesterone takes a back seat during our period, oestrogen levels start to rise, resulting in the shedding of the uterus lining. 

The drop in progesterone levels may result in feelings of fatigue and low energy levels – so don’t forget to be kind to yourself by giving your body the rest it craves. 

Follicular Phase: Days 6 to 14 

As your period finishes up, oestrogen takes the stage front and center, bringing your mood and energy levels to an all-time high. While this is happening, the follicle-stimulating hormone (aka FSH) prepares the ovaries for ovulation by encouraging tiny follicles to grow. 

Ovulation Phase: Day 14 

Meet the main event of your cycle: ovulation. During ovulation, luteinising hormone (LH) surges, triggering the release of a single mature egg. Throughout this phase, oestrogen levels will continue to rise, making you feel like the most confident, energetic version of yourself. Ovulation is the prime time for conception, so if you’re looking to begin your journey to parenthood, this is the time to get started. 

Luteal Phase: Days 15-28 

After ovulation, your body enters the final phase of the menstrual cycle. During the luteal phase, the mature egg from ovulation transforms itself into the corpus luteum, which results in the production of progesterone. Think of progesterone as the fairy godmother of the second half of your cycle. It helps to maintain the lining of the uterus, which preps it for a potential pregnancy. If no pregnancy occurs, oestrogen and production levels take a nosedive, indicating the beginning of your next period. From here, the cycle begins all over again. 

As our hormones continue to rise and fall throughout the entirety of our cycle, it’s important to acknowledge that your mental health is interconnected with your physical well-being. The changes our bodies undergo during the menstrual cycle aren’t just confined to bloating, cramps, and hunger – our overall emotional well-being can also feel like it's taken a hit. By understanding their interconnectedness, we can start to appreciate the holistic approach needed to nurture our body and mind throughout the peaks and troughs of our cycle. 

Mental Health and the Menstrual Cycle

Irritability, mood swings, increased stress levels, and heightened anxiety are not uncommon companions throughout certain phases of the menstrual cycle. If you’ve ever noticed that these areas tend to ebb and flow throughout your cycle, know that you aren’t imagining it. 

Hormonal changes, like the rise and fall of oestrogen and progesterone, can impact the way our bodies respond to stress. Learning about each phase of your cycle and identifying when oestrogen and progesterone affect your moods and stress levels most can help empower you to implement more effective stress management techniques tailored to your needs. 

If you’ve been feeling under the pump lately, you might want to try these stress-busting strategies: 

• Yoga 
• Breathwork 
• Mindfulness and meditation 
• Journalling 
• Limiting your screen time 
• Taking a bath  
• Stretching 
• Reading 
• Moving your body
• Reducing your caffeine intake

What Conditions Are Impacted by Menstruation? 

We’ve said it once, and we’ll say it again: menstruation impacts more than just your physical health. Conditions that are impacted by menstruation include: 

Premenstrual Syndrome 

Many menstruators are familiar with Premenstrual Syndrome (more commonly referred to as simply PMS) and the wrath it can leave behind. PMS affects up to 40% of the reproductive population and encompasses a range of physical symptoms that make themselves present in the days leading up to menstruation. If you’re a menstruating person, chances are, you’re familiar with the physical symptoms of PMS, such as abdominal pain, muscle pain, weight gain, bloating, nausea and headaches. 

However, did you know that there are also an array of emotional symptoms that PMS can induce? Some of the most common symptoms you may experience at the hands of PMS include: 

• Stress
• Anxiety 
• Drastic change in mood 
• Depression 
• Anger 
• Reduced interest in social relationships and work 
• Feeling out of control 
• Change in appetite (both overeating and having little appetite) 
• Difficulty with sleep (both insomnia and oversleeping)  
• Lack of concentration 
• Fatigue 
• Lethargy 

If you’ve ever experienced any of the above symptoms throughout your cycle, no - you’re not alone, and no, it’s not all in your head. You could just be experiencing Premenstrual Syndrome. 

Premenstrual Dysphoric Disorder 

Not familiar with Premenstrual Dysphoric Disorder (PMDD)? Take the effects of PMS and multiply them by 10. 

For those fortunate enough to not be familiar with it, PMDD is a chronic and severe medical condition that significantly impacts a menstruating person’s physical and mental health. The symptoms of PMDD are notorious for popping up during the week before menstruation and resolve within a few days of a period starting. As well as carrying all of the same symptoms as PMS, PMDD can also look like: 

• Confusion 
• Forgetfulness 
• Poor self-image 
• Paranoia 
• Emotional sensitivity 
• Crying spells 
• Moodiness 
• Trouble sleeping 
• Diminished sex drive 
• Decreased coordination 
• Painful menstruation 
• Appetite changes 

It has been found that up to 8% of menstruating folk of reproductive age are living with PMDD and experience symptoms so severely that they have trouble performing at work, maintaining relationships, regulating their emotions, and have difficulties functioning as they normally would throughout other times of the month. Whether you’re experiencing it for yourself or know someone living with it, approaching PMDD with care and compassion and considering the impacts it can have on an individual’s mental health can help destigmatise the condition and encourage others to speak up and seek the support they deserve. 

To start receiving stigma-free support and to discuss the various approaches for managing Premenstrual Dysphoric Disorder, reach out to a women’s health professional, like one of our Hazel experts, today. 

Anxiety and Depression

The relationship between the menstrual cycle and mental health runs deeper than PMS and PMDD. The menstrual cycle is a pretty powerful thing and can act as a trigger for the onset of depression, anxiety, and panic disorders. Additionally, individuals with preexisting anxiety have reportedly experienced worsened symptoms in the lead-up to menstruation. 

Hormonal changes (including rising oestrogen and falling progesterone levels) can influence mental health conditions such as anxiety and depression, and can impact each menstruator differently throughout their cycle. While some menstruators may experience crippling anxiety and panic attacks, others might instead face periods of depressive episodes and sadness. 

If your menstrual cycle has you feeling like you’re not quite yourself, it’s important you reach out to a trusted healthcare professional who can help you regain control of your mental health. And most importantly, remember there’s nothing wrong with seeking support. Ever. 

Tips for Managing Mental Health During Your Cycle

You know that feeling you get when you place the final piece of a jigsaw puzzle in its rightful place and everything suddenly makes sense? Understanding what your body is asking of you throughout each phase of your menstrual cycle is kinda similar (minus the couple of missing pieces that the family dog ate, of course). 

Throughout each of the four phases, your needs change, and your body can throw you some pretty crazy signals to show you what it needs from you – like encouraging you to eat every carb-rich morsel in your house. Here are some of our tips for honouring your needs and practicing self-care throughout each phase. 

Menstrual Phase 

Throughout the Menstrual Phase, we recommend implementing the following self-care practices: 

• Light exercises such as walking, yoga, and stretches to help ease cramps
• Focus on consuming iron-rich foods, such as green leafy vegetables, lentils, green leafy vegetables, and lean red meat 
• Prioritise rest and don’t be afraid to kick your feet up relax when you need to 

Follicular Phase

Throughout the Follicular Phase, we recommend implementing the following self-care practices: 

• Moving your body through energising physical activities, such as jogging and walking 
• Incorporating more nutrient-dense foods to sustain energy levels 
• Do more of what makes you happy to help boost your mood, whether that’s doing something creative or spending time with your loved ones

Ovulatory Phase 

Throughout the Ovulatory Phase, we recommend implementing the following self-care practices: 

• Making the most of your peaked energy levels by trying more intense workouts, think HIIT, boxing, and circuit training 
• Connecting with others and socialising with friends and family 
• Taking the time to fill your cup by continuing to do things that you enjoy, such as reading a book, watching your favourite movie, or having a bath 

Luteal Phase

Throughout the Luteal Phase, we recommend implementing the following self-care practices: 

• Monitoring your caffeine and sugar intake to prevent mood swings (no, this doesn’t mean you have to quit coffee cold turkey) 
• Making sure you get adequate sleep to support your emotional well-being 
• Implementing stress-reducing practices when you’re feeling highly strung, like meditation and mindfulness 

These tips act as a gentle reminder that self-care during the menstrual cycle isn’t a one-size-fits-all solution. What one individual may need during a particular phase of their cycle may be completely different to what your body is asking of you. By practicing self-care and embracing lifestyle changes tailored to the different phases of your cycle, you can learn how to effectively manage your stress and navigate the mental challenges often associated with menstruation. 

When Should You Seek Support for Your Mental Health? 

Let’s get one thing straight: knowing when to reach out for help can be bloody hard, but it’s an act of bravery and courage in itself. 

If you’ve recognised persistent and severe changes in your mood and behaviour that are significantly impacting your daily life, difficulties in maintaining relationships, and an increase in feelings of stress, anxiety, or depression, we encourage you to seek the support of a women’s health expert, like one of our Hazel practitioners. 

It’s not about walking this road alone, but doing so with the support of skilled professionals who will help you to prioritise your mental well-being and manage your mental health challenges during menstruation. 

The Importance of Breaking the Stigma Surrounding Menstruation and Mental Health

Breaking the stigma surrounding menstruation and mental health is more than just changing individual perceptions, but is also about transforming societal attitudes as a whole. By challenging taboos, fostering open conversations, and empowering females and people assigned female at birth to prioritise their mental health, we can openly contribute to a world where every menstruating person feels understood, supported, and free from the constraints of judgement and stigma. 

It’s time we debunked the belief that the emotions we feel and the fluctuations in our mental well-being are just in our heads. By having these conversations, we can break the silence and allow for everyone (yep, even those who don’t menstruate) to understand the genuine link between our mental well-being and our menstrual cycles. 

The Wrap-Up

TLDR; your menstrual cycle and your mental health do, in fact, sync up. 

While each of us face our own different mental challenges and journeys, none of us are ever alone – nor do we have to be. Help is out there and available, and if you find yourself struggling with anxiety, depression or stress, the support of an expert can put you on the right track to feeling like yourself again. 

For support with your mental well-being Hazel’s licensed psychologist, Edith Borg, by calling our friendly care team on 1300 142 935 or emailing us at hello@hazelhealth.com.au and start receiving the care you’ve always deserved. 

So here’s to learning to embrace our cycles, prioritising our mental well-being, and breaking the stigma surrounding mental health and menstruation.

We hear you, we see you, and we believe you.