How to Thrive Through Your Menstrual Cycle: A Holistic Guide to Self-Care
Cycle-aligned self-care for balanced well-being
Back in school, they taught us about just one part of the whole menstrual cycle — you know, the bleeding part that lasts about 3–7 days every 28 days.
They might’ve thrown in some tips on how to handle it, but that was pretty much it.
Little did I know, there are three other crucial phases in the mix, each with its own powerful impact on people who deal with periods.
These phases mess with our bodies and emotions in ways that matter big time.
Personally, I was completely clueless about how my menstrual cycle was pulling strings not just on my physical body, but also on my mental well-being.
My mood swings were all over the place, and my energy was like a rollercoaster on steroids.
It wasn’t until I got slapped with a PMDD diagnosis that I started digging into what this cycle was really doing to my day-to-day life.
The more I dug, the clearer it became, there’s a mismatch between our 28-day cycle and the 24-hour rhythm society seems to work on (Farage et al., 2008).
Essentially, we have four distinct versions of ourselves, and each one needs some tailored care (Farage et al., 2008).
As I got deeper into figuring out how to care for all these versions of me, I noticed something amazing — bad days started decreasing, and my productivity shot through the roof.
Now my goal is to share what I’ve learned about taking care of yourself and how it can change the game for your well-being.
The Menstrual Phase
First things first, if we want to be the most effective at this self-care thing, we have to understand what’s happening in our bodies during each phase of our menstrual cycle.
So, the starting point — the menstrual phase — is when we’re shedding the uterine lining, eliminating an unfertilized egg, and prepping for a new cycle.
Plus, during this time, the levels of estrogen and progesterone are at their lowest (Farage et al., 2008).
With this in mind, let’s dive into the self-care strategies I’ve woven into my routine.
I’ll explain why I’ve added them and how they’ve genuinely changed the game for me since I’ve implemented them.
How I Self-Care
During my menstrual phase, my self-care is all about giving myself the rest I need.
Trust me, with all the work my body’s doing to get rid of that uterine lining and the hormonal rollercoaster, my energy is definitely taking a nosedive.
So, rest becomes my top priority.
My usual workouts take a backseat, and I swap in short 15–20-minute walks. Honestly, sometimes I skip the workout altogether and opt for some extra sleep instead.
Oh, and let’s not forget my iron-deficiency anemia — it’s like the extra layer of challenge.
This is the time I go all in on boosting my iron intake. With energy levels in the basement and some discomfort, I take the chance to look back on the last cycle and plan ahead for what’s coming next.
How I’ve been Affected
Implementing these self-care practices has mainly had a mental impact on me.
I’m a bit of a perfectionist, so my body’s limitations during my period leave me frustrated and self-critical.
Dealing with brain fog from cramps and feeling like I’ve been hit by a truck of fatigue doesn’t exactly fit my usual high productivity standards.
This whole cycle I’d put on myself left me lacking genuine rest and turned up the volume on my PMDD symptoms, deepening my self-criticism and amplifying negative emotions.
My periods went from just a few days of bleeding to weeks of sadness, self-loathing, and what felt like an endless bout of depression.
But diving into the biological nitty-gritty of how I felt shifted the blame away from myself.
Suddenly, I wasn’t just pointing fingers at myself anymore.
It was like I had this “aha” moment where I realized that taking care of myself during this intense period was just as vital as chasing productivity.
My inner chatter became all about rest.
Instead of being my own harshest critic, now I remind myself that my body’s got valid reasons for how it’s feeling, and giving it some serious rest is all part of the self-care for my overall well-being.
The Follicular Phase
Moving on to the follicular phase, which starts right after your period.
This is when your body shifts gears, focusing on developing ovarian follicles.
The hormones follicle-stimulating hormone (FSH) and estrogen spike to help those eggs mature and your uterine lining to thicken up.
Luckily for us, that hormonal shift brings a serious upward mood and energy shift.
It’s the perfect time to embrace physical activities and dive headfirst into projects, armed with a fresh dose of enthusiasm and productivity (Farage et al., 2008).
How I Self-Care
I’ve got to admit, that boost in mood and energy during my follicular phase catches me off guard every time.
Even though I know it’s coming, when I’m in the trenches of the menstrual phase, feeling anything close to energized feels like a distant dream.
So, during this stretch, my self-care shifts gears into high-energy mode. That surge in energy and mental clarity pushes me to get my game plan in motion.
It’s like a calling to set my goals for the month and map out how I’m going to conquer them.
To best take advantage of this energy, dive right into those high-energy tasks, aiming to wrap them up before the menstrual phase.
I’m also aiming for full-on 45-minute workouts– at least 3 a week, but honestly, I’m shooting for 5 if I can swing it.
Although admittedly, saying that I’m all about workouts is pretty much a shocker.
I mean, exercise never really had a spot on my list of favorite things. But turns out, that the days I get a workout are legit better days.
How I’ve Been Affected
During this phase, my self-care strategy is all about giving a break to the future me who’ll be dealing with the luteal and menstrual phases.
As the high-energy version of myself plans ahead for those times when I might not be firing on all cylinders, it’s like a weight lifted off my shoulders.
When those low-energy phases roll around, I’m way more chill about giving myself the rest I need.
With the heavy-lifting tasks already sorted out, I’m way more at ease about taking that breather.
Ovulation Phase
Next up is ovulation, a pivotal phase where a mature egg is released from the ovary, potentially leading to conception.
A surge in luteinizing hormone (LH) triggers ovulation, and estrogen levels peak, making this phase one of high fertility.
There are some perks to this phase! Your senses could be sharper, your desire for intimacy might be heightened, and your confidence could be on a whole new level. It’s like your body’s unique recipe to maximize this fertile window (Farage et al., 2008).
How I Self-Care
When I’m in the ovulation phase, my energy levels are still pretty high, and there’s this subtle boost in my outgoingness.
I’ve been experimenting with the idea of lining up some social stuff during this time, and it turns out it works like a charm!
It’s like I’m in this zone where enjoying myself just comes easier.
As an introvert, I tend to withdraw from social interactions, especially during times of low energy.
So, to avoid slipping into weeks of solitude with only my partner Steve for company, I’m on a mission to actually see other humans.
It’s like a conscious effort to keep the social ball rolling.
How I’ve Been Affected
I’m not sure if it’s changing the timing of my social interactions that’s influencing my sociability or if it’s the general increase in social interactions that’s impacting my mental well-being.
Like I’ve said before, I’m an introverted person, I’m naturally inclined to spend evenings at home watching TV with my cats.
However, even I can start to feel the effects of isolation after a while.
As I continued to educate myself about the menstrual cycle’s impact on mental health, I made a commitment to schedule at least one social activity during this phase of my cycle.
I wanted to see if this specific timing made a difference in how I felt compared to other cycle phases.
After a few months of doing this, I was genuinely surprised to admit that I found socializing more enjoyable during my ovulation phase.
I’m not sure whether it’s the precise timing or the act of prioritizing social time when my energy levels are highest that has positively affected my mental well-being, but either way, it has!
The Luteal Phase
The luteal phase comes right after ovulation, and it’s meant to get the body ready for a potential pregnancy.
Progesterone production increases, which supports the uterine lining and promotes a nurturing environment for a potential embryo.
It’s during this phase that some uterus owners might go through premenstrual syndrome (PMS) during this time — think bloating, tender breasts, and mood swings, or in some cases premenstrual dysphoric disorder (PMDD), which brings even more intense mood swings (Farage et al., 2008).
How I Self-Care
As my energy takes a dip due to the rise in progesterone, I sometimes find myself growing frustrated that my productivity isn’t as high as it was in the first half of my cycle.
This phase is when I turn my self-care inward.
While I ensure I’m staying hydrated and eating foods that sustain my energy, I also make a conscious effort to be kind to myself.
Being quite self-critical by nature, I often catch myself in moments of self-deprecation over my reduced productivity or even feelings of sadness.
My self-care strategy during this period involves setting realistic expectations for my to-do list based on my energy levels.
How I’ve Been Affected
I’ll admit, this is the most difficult phase for me.
A few years back, I got diagnosed with PMDD, which means I deal with some seriously intense low moods, along with all the other fun PMS symptoms.
Staying productive here is a real challenge — not only because my energy tanks, but also because I tend to be my own harshest critic during this stretch.
If I’m not on top of things, I can easily end up spending days in bed.
I’ll admit, some months, I give in to it before I even realize what’s happening, and suddenly I’m in this low place.
Let’s be real, though — I’m not saying all my self-care turns every day into sunshine and rainbows.
I’m in this to reduce the frequency of those tough days, but they still pop up now and then.
However, if I catch myself being harsh on myself, I make a promise to treat myself with utmost kindness until the follicular phase eventually starts brightening things up.
Conclusion
So, there you have it, more insight about the phases of our menstrual cycle and how they impact us, both physically and mentally.
It’s like we’ve got this intricate dance going on inside us, and knowing the steps can seriously impact our self-care.
From the energy slump of the menstrual phase to the energy boost of the follicular phase, and all the twists and turns in between, understanding our body’s rhythm is like holding the key to a more balanced, connected, and peaceful life.
I’ve shared how diving into these phases has changed the way I take care of myself.
It’s not about avoiding every bad day, but about making them less frequent and finding more productive, peaceful days in the mix.
I’ve learned that my body isn’t against me; it’s just doing its thing, and it’s up to me to support it through every twist and turn.
Maybe you’ll resonate with my journey, or maybe your experience will be entirely unique.
The point is, that by embracing these phases, we can empower ourselves to ride the wave of our cycles with care.
So, remember, it’s not about perfection; it’s about progress and discovering what works best for you.
References
Farage, M. A., Osborn, T., & MacLean, A. (2008). Cognitive, sensory, and emotional changes associated with the menstrual cycle: a review. Archives of Gynecology and Obstetrics, 278(4), 299–307. https://doi.org/10.1007/s00404-008-0708-2
Hi, my name is Chantal Kathleen and I write about mental health, wellness, and organization! If you found this article helpful I’d love to hear your thoughts in the comments and if you want to see more like this be sure to follow my page! ❤️
