How the Menstrual Cycle Can Impact Your Mental Health

For many people who menstruate, mental health can feel like a bit of a rollercoaster ride throughout the month. One week you may feel energised and ready to take on the world and the next, everything feels overwhelming. While it’s easy to chalk this up to life’s general ups and downs, your menstrual cycle could be playing a much bigger role than you realise.

Understanding how the different phases of the menstrual cycle impact mental health, energy levels, and motivation can help you feel more in control and even kinder to yourself during those tougher times.

The Four Phases of the Menstrual Cycle and Mental Health

The menstrual cycle is divided into four key phases: the menstrual phase, follicular phase, ovulation, and luteal phase. Hormonal fluctuations throughout each stage don’t just affect your body physically; they can have a significant impact on your mood, mental health, and emotional resilience.

1. Menstrual Phase (Days 1–5) Winter

This phase begins on the first day of your period when the uterine lining sheds. Oestrogen and progesterone levels are at their lowest, which can leave you feeling tired, withdrawn, or low. Think of it as the Winter of your cycle - the perfect time for cosying up and resting. 

Many people report feeling reflective or introspective during this time. Energy levels are often depleted, and it’s common to experience fatigue or a lack of motivation. According to a 2019 review published in Frontiers in Neuroendocrinology, these hormonal dips can contribute to reduced cognitive performance and increased emotional sensitivity.

Self-care tip: Prioritise rest where possible, and don’t be hard on yourself if you’re not feeling particularly productive. Gentle movement such as yoga or walking, can help ease cramps and boost your mood. While it might be tempting to act on things now, use this time for reflection and wait until later in your cycle to do so.

2. Follicular Phase (Days 1–13) Spring

Overlapping with menstruation at first, this phase lasts until ovulation. Oestrogen starts to rise, triggering the thickening of the uterine lining and giving you a much-needed boost in energy and mood. This is the Spring of your cycle - a time for preparing for what’s next.

You may notice increased motivation, clearer thinking, and an overall sense of optimism. Some research suggests that oestrogen enhances serotonin production, often dubbed the “feel-good” hormone, which can explain the uplift in mental health during this time.

Self-care tip: Take advantage of this energetic phase by starting new projects or setting goals. It’s often the best time for planning and creative work after the reflective time of your period.Be sure to gently ramp up though as going too hard too soon can impact your energy levels later in your cycle.

3. Ovulation (Around Day 14) Summer

At ovulation, oestrogen peaks, and there’s a brief surge in luteinising hormone. Many people experience their highest energy levels here, along with heightened confidence and sociability. This phase is the Summer of your cycle - a time to get out there (literally or figuratively) and make the most of that good mood. 

Mentally, you may feel more extroverted, productive, and motivated. However, for some, the hormonal shift can also trigger anxiety or tension. A 2020 study found that ovulation can sometimes be linked with increased stress reactivity in those who are already sensitive to hormonal fluctuations.

Self-care tip: Embrace this period of high energy by scheduling social events or tackling tasks that require focus and confidence. Stay mindful of potential stress triggers and allow yourself time to rest where needed.

4. Luteal Phase (Days 15–28) Autumn

Following ovulation, progesterone rises to prepare the body for a possible pregnancy. If conception doesn’t occur, hormone levels drop again towards the end of this phase, leading to menstruation. This is the Autumn stage of your cycle - a time to gradually ramp down and start conserving energy for the Winter ahead. 

For many, the luteal phase can bring mood swings, irritability, low motivation, and fatigue, which is commonly known as premenstrual syndrome (PMS). In more severe cases, this can escalate into premenstrual dysphoric disorder (PMDD), a condition characterised by intense mood disturbances and even suicidal thoughts. PMDD is thought to affect around 5–8% of menstruating people so if you experience dramatic changes in your mood it may be to blame.

Self-care tip: Prioritise rest, nourish your body with balanced meals, and consider mindfulness or meditation practices to ease stress. Reducing caffeine and alcohol may also help manage low mood symptoms. This is a great time to start ramping down before your period.

Why Awareness Matters

Understanding the mental health impacts of your menstrual cycle can offer valuable insight into your emotional world. Rather than viewing changes in mood or motivation as random, tracking your cycle may help you spot patterns and make informed choices about your wellbeing.

You can find a range of apps designed for cycle tracking, which also allow you to log mental health symptoms. Sharing this information with a healthcare professional can be particularly useful if you suspect PMS or PMDD is affecting your quality of life.

When to Seek Support

If you find that your mood changes are significantly interfering with your relationships, work, or overall wellbeing, it might be time to reach out for professional support. Therapists can help you develop coping strategies, and GPs can provide medical advice, including hormonal treatments if appropriate.

For more information on PMS and PMDD, visit the Royal College of Obstetricians and Gynaecologists (RCOG).

Working With Your Cycle

The menstrual cycle has a powerful influence on mental health, motivation, and energy levels. By learning to work with your cycle rather than against it, you can feel more empowered and in tune with yourself. Awareness, self-compassion, and practical strategies can make a real difference in how you navigate each phase.

If you'd like help with coping strategies get in touch.