The truth about menstrual phases, moods, and mental health

Author: Maya Walsh-Little

 Have you ever noticed there are certain periods of time when you feel extremely energized and social? And maybe others where you need to make rest and comfort a priority? Patterns in mood and lifestyle could be attributed to a lot of different factors, but for people who get periods, one aspect of your health that could potentially play a large role in how you feel is the phases of your menstrual cycle. While not everyone notices a direct correlation between their menstrual cycle and other areas of their life, understanding the different phases can be a helpful tool in a broader understanding of your body and yourself.

What happens during a period?

Before we break down the different menstrual phases, let’s cover the essentials. When we’re talking about getting a period, or menstruation, we’re referring to the length of time when menstrual blood is shedding from the uterus. For most people, getting a period often occurs every 28-34 days, although it can vary depending on other health factors as well. If a pregnancy did not form during ovulation, the body no longer needs the uterine lining it’s built up over the last month or so, causing it to shed and exit your body through the vaginal canal. Periods commonly last anywhere from 3-7 days, and are frequently managed through period cups, pads, tampons, or period underwear. 

Are people talking about periods when they say “menstrual phases?”

If you’ve heard of the term “menstrual phase,” you might be confused about what this exactly refers to. When talking about menstrual phases, we are looking at a repeated cycle of hormonal changes that, on average, take place within a 28 day window of time. Even when you’re not getting your period, your body is going through different changes and reproductive functions that prepare the body for a possible pregnancy, or adjust if fertilization hasn’t happened. We’re going to break down what happens during each phase of your menstrual cycle, as it can sometimes align with how you feel and what you need during different times of the month.

Why would someone care about their menstrual phase?

Learning about the different menstrual phases can offer a lot of important insight about your body and how it works. Being educated about your sexual health is always a positive tool to make informed reproductive decisions that are right for you and your body. Even if you’re someone who doesn’t feel connected to their period (or actively dreads it coming), educating yourself on these different phases can help you anticipate and accommodate any discomfort that surfaces each month. In a similar vein, looking at your menstrual cycle can help you track symptoms in both your mental and physical health that might arise in accordance with what phase you are in. For some people, being able to plan and predict those changes allows them to best prioritize necessary self care efforts. Likewise, logging your mental health state in tandem with your current menstrual phase can help identify severe and more debilitating forms of PMS, such as PMDD. As PMDD can often go undiagnosed, being able to recognize fluctuations in your emotional and physical wellbeing can help you locate treatment options. Additionally, gathering more information about menstrual cycles can be necessary to people who are trying to become pregnant to be able to track when there is the highest chance for fertilization. 

What if my menstrual phase doesn’t affect me?

That’s great! Although for most people with periods it’s common to experience slight variations in your mental and physical state, if you don’t observe those changes that’s okay! Understanding what’s going on behind the scenes in your body can be a helpful way for people to meet their own emotional and bodily needs, but if that’s not the case for you, that’s completely valid. You can take this as a guide for common menstrual phase experiences, and see if that’s in attunement with your own life.

Now that we’ve covered the basics, let’s get into the nitty gritty…

The Menstrual Phase

When does this happen: Starts on the first day of your period, and often lasts 3-7 days total

What’s happening in your body: Because an egg was not fertilized, the hormones estrogen and progesterone drop, thus causing your uterus to contract and your uterine lining to shed.

How could this affect your mental or physical health: lower back pain, cramping, chest tenderness, bloating, irritability

What might feel good to do around this time of the month: Eating iron rich foods can help you feel better after blood loss from your period, movement or exercise, prioritizing sleep 

The Follicular Phase

When does this happen: Starts the first day of your period (this phase includes menstruation) and lasts until you ovulate

What’s happening in your body: The follicle stimulating hormone causes ovary follicles to grow so that a mature egg is ready for ovulation, and estrogen is rising in the body to thicken the uterine lining.

How could this affect your mental or physical health: feeling energized, social, higher confidence, higher happiness levels

What might feel good to do around this time of the month: Your body might crave more intense movement, spending time with loved ones, indulging in higher concentration projects

Ovulation

When does this happen: Often occurs halfway through your menstrual cycle at day 14

What’s happening in your body: A hormone called the luteinizing hormone surges, causing an egg to be released from the ovaries, so pregnancy is possible.

How could this affect your mental or physical health: thicker discharge, increase in sex drive, higher feelings of desirability

What might feel good to do around this time of the month: sexual activity in any form, creative outlets 

The Luteal Phase 

When does this happen: Begins after ovulation and lasts until menstruation begins again, often days 15-28 of your menstrual cycle 

What’s happening in your body: Progesterone rises to prepare the uterine lining for pregnancy. If an egg is not fertilized, progesterone and estrogen levels drop. 

How could this affect your mental or physical health: bloating, fatigue, chest tenderness, acne, insomnia, difficulty concentrating, increased sadness

What might feel good to do around this time of the month: focusing on sleep, minimizing anxiety inducing stimuli like excessive technology time or caffeine, spending time on rest and personal self care.

Photo: courtesy of Pinterest