Understanding How You Feel During Your Menstrual Cycle

Hey friend, do you ever stop and wonder why you feel like a completely different version of yourself, depending on the week?

Some days you’re thriving— focused, energized, and crushing your goals. Other days? You feel drained, irritable, or like you can’t deal with another thing. Sound familiar?

Spoiler alert: It’s not random.

Since I was a teen, I remember that roller coaster feeling of emotions.

For a long time, I would feel the changes come over me, and I couldn't stop them.

It was almost like having an out-of-body experience.

I knew I was a pretty easygoing person— until I wasn’t.

For years, I thought it was my personality— it never even crossed my mind that it could be a cyclical pattern asking me to slow down.

This is your menstrual cycle doing its thing— quietly working in the background, a powerful rhythm that’s influencing how you feel each day.

It’s a built-in guide to your health, creativity, and overall well-being, whispering to you through physical shifts, emotional waves, and patterns you might not have noticed yet.

The mood swings, hyper focus, sensitivity, or “blah” days?— it’s deeply connected to your emotions, mental state, and even the way you interact with others.

Becoming aware of my menstrual cycle helped ease being so hard on myself all the time.

Instead of fighting these shifts, imagine learning to flow with them— think of it as learning to move in harmony with the tides.

What is the Menstrual Cycle

Your menstrual cycle is a dynamic, month long journey that plays out in four key phases.

Think of these as your body’s inner seasons:

Menstrual Phase (Inner Winter): A time to rest and reflect.
Follicular Phase (Inner Spring): Energy blooms, and ideas grow.
Ovulatory Phase (Inner Summer): Peak confidence, connection, and action.
Luteal Phase (Inner Autumn): Slowing down, tying up loose ends, and preparing for rest.

Once you start to recognize the emotional patterns tied to each of the four inner seasons, it becomes easier to anticipate your needs.

Think of your menstrual cycle as your emotional GPS, giving you clues about when to slow down, when to check in with yourself, and when to aim big.

Let’s break down each season so you can start tuning in to your body’s rhythm today.

For a deeper breakdown of the inner seasons, check out Discover the Inner Seasons of Your Menstrual Cycle.

Phase 1: Menstrual Phase (Winter)

(Your period: Day 1 until bleeding stops)

Welcome to winter! This is the season of rest and release— both physically and emotionally.

Your body is busy shedding the uterine lining it built up last cycle, and if you feel like you’ve hit pause on everything? That’s because you needed it.

I used to dread my period so much.

The super painful cramps, the irritability, oh, the sore thighs— it was the absolute worst!

I'd spend the first couple days, curled up in a ball at home when I could, and when I had to leave the house, it was torture trying to grit my way through the day.

Those were not fun times.

I didn’t think it could get better— it’s just what I assumed periods were supposed to feel like.

Then I learned it I could actually slow down…

Now, I block out time during the first two days of my period to rest, move slower, and let my body just be.

The difference has been life-changing for me.

How You Might Feel:

Low energy and tiredness are common. You might feel like your body is asking you for a break.
Emotional sensitivity can emerge— you may feel introspective or more in tune with your emotions.
Physical symptoms like cramps, bloating, or fatigue may call for extra comfort and care.

What to Notice:

Energy levels are lower: You might need extra naps or downtime.
Cramps or bloating: Your uterus is working hard to shed the lining— warmth can help ease this.
Cervical position may feel low and firm: This is your body’s natural state during your period.

How to Care for Yourself:

This is your permission slip to rest— slow down, say no to plans, and embrace cozy days if you can.
Stay warm, hydrated, and nourished. Foods like warm stews and iron-rich ingredients (spinach or lentils) can help replenish your body.
Emotionally, allow yourself to reflect— whether through journaling, quiet time, or even just a nap.

Mental Care Tips:

Let yourself pause: Journaling can be especially powerful during this season, helping you process emotions or let go of whatever isn’t serving you.
Set boundaries: If possible, keep social demands light and say no to anything that feels overwhelming.
Affirmation to hold onto: “It’s okay to rest. My worth isn’t tied to my productivity.”

Your body is literally resetting for a new cycle— honor the rest it’s asking for!

Phase 2: Follicular Phase (Spring)

(Day after your period until ovulation begins)

As your period winds down, your body transitions into Spring!

This is the time for growth, energy, and fresh starts.

It’s like shaking off the heaviness of winter and stepping into lighter days.

Coming out of my period always feels like hitting ‘reset.’

I start reorganizing my projects or circling back to tasks I ignored for months— even the frustrating ones suddenly seem doable.

This is when I get the majority of my work done because I can finally see the bigger picture with clarity.

It’s such a sharp contrast from my winter season.

How You Might Feel:

Hopeful, creative, and inspired— you’re likely open to new ideas and willing to explore new things.
You might notice you’re better at problem-solving or feel more able to focus on future goals.
This is often a time of heightened self-confidence and emotional balance.
Social curiosity sparks— you may feel ready to reconnect after the solitude of menstruation.

What to Notice:

Rising energy and optimism: You might feel more social or ready to tackle tasks you’ve been putting off.
Cervical fluid starts changing: It may begin as sticky or dry and gradually get creamier as ovulation approaches.
Your cervix may feel higher and softer compared to your period: This is your body prepping for ovulation.

How to Care for Yourself:

Use this time to brainstorm projects, plan adventures, or try hobbies you’ve been curious about.
Reconnect with movement that energizes you, like swimming, or hiking outdoors.
Focus on eating nutrient-rich, colorful foods to support your body’s growth.

Mental Care Tips:

Plan your week ahead: Use this season to brainstorm or map out projects— your brain is primed for creativity and big ideas.
Say yes to what excites you: Whether it’s a new project, social event, or creative outlet, your optimism can thrive when fed.
Affirmation to hold onto: “I am growing, and my potential is limitless.”

This season is all about momentum— it’s your cue to lean into growth and possibility!

Group of 3 women standing together laughing.

Phase 3: Ovulatory Phase (Summer)

(Around the middle of your cycle)

Say hello to summer— your peak!

Ovulation is when you’re most fertile, but it also comes with your highest levels of energy, confidence, and social energy.

Ovulation is when everything clicks for me socially.

I love planning family activities and cramming our schedules full of fun stops.

This is my best time to schedule sales calls because conversations feel so natural, and I also find myself reaching out to friends I haven’t spoken to in a while just to catch up.

It’s like everything flows, and I feel magnetic in ways that don’t happen as often during the rest of the month.

How You Might Feel:

Magnetic and confident: people are drawn to your energy during this time.
Peak energy: you may be in the mood to socialize, lead, and take action.
Emotions feel brighter: you may find it easier to communicate and connect with others.
Physical vibrancy peaks: your skin glows, and your sexual desire rises.

What to Notice:

Feeling bold and social: You may find yourself thriving in conversations or collaborations.
Increased cervical fluid: It becomes clear and slippery or stretchy— similar to raw egg whites. This fluid helps sperm travel, so it’s a sign that ovulation is near or happening.
Your cervix may feel high, soft, and open: This is your body’s way of creating the best environment for conception.

How to Care for Yourself:

Lean into your summer vibes— schedule meetings, creative gatherings, or social events.
Focus on hydration and energizing snacks (think smoothies, fresh fruits, and veggies).
If pregnancy isn’t a goal, this is the time to be extra mindful about contraception.
Take on challenges, if there’s a task or project you’ve been avoiding, now’s the time to tackle it head-on.

Mental Care Tips:

Celebrate your wins: Use this high energy period to focus on your strengths and share them with others. A confidence boost is contagious!
Be mindful of over committing: While you may feel unstoppable, spreading yourself too thin now could lead to burnout later.
Affirmation to hold onto: “I trust my abilities and embrace opportunities for connection.”

This season is all about action— lean into the boldness and connection!

Phase 4: Luteal Phase (fall)

(After ovulation until the start of your period)

As summer fades, autumn sets in with a reflective, slower vibe.

This is the time when your body prepares for either a pregnancy (if conception happened during ovulation) or a new cycle.

The luteal phase has always felt like my toughest hurdle.

I’d be snappy, irritated, and emotionally all over the place.

It gets hard to tell what was a real crisis versus what's just the season, and everything feels heavier.

Adding more protein to my meals and cutting back on overstimulation— whether it’s scrolling on my phone or loud environments— has helped so much.

These days, I know I need extra space to create art and simply listen to a good audiobook, and this helps me find some peace in this season.

How You Might Feel:

Energy slows down: you might feel like pulling back from social interactions.
You may notice a desire to “nest,” organize, or tie up loose ends.
Increased self-awareness can make this season especially powerful for uncovering truths or reflecting on what isn’t working in your life.

What to Notice:

Energy slows down: You might feel the urge to tidy up loose ends or stay home more.
Cravings and mood swings: Progesterone’s effects might make you sensitive or a little irritable.
Cervical fluid dries up or feels thicker: This signals your fertile window has closed.

How to Care for Yourself:

Create space for slower, quieter activities (like reading or deep cleanup).
If you feel more sensitive, create time for yourself— curling up with a journal, favorite book, or gentle music can help.
Create cozy rituals with dim lighting, visualizations, or warm baths can help ground you emotionally.
Support your body with small, frequent meals, focusing on protein and healthy fats to ease tension and curb cravings.

Mental Care Tips:

Practice self-compassion: If you feel moody, tired, or overwhelmed, remind yourself that this is not a character flaw— it’s biology.
Declutter your mind: Use this time to journal, create to-do lists, or talk through feelings. This season is about recognizing what no longer serves you.
Affirmation to hold onto: “I honor my emotions and let them guide me with compassion.”

In Inner fall, your body is calling for reflection and preparation— listen to it!

More on PMS: Understanding PMS: What’s Normal, What’s Not, and How to Take Control

Female silhouette and rainbow infinity sign illustration.

A Note on Neurodiversity

Menstruating neurodivergent folks (those with ADHD, Autism Spectrum Disorder, Dyslexia and others) report intensified sensory challenges and mood variations throughout the different seasons of their cycles.

PMDD (Premenstrual Dysphoric Disorder) is a severe form of PMS and can be more common in those who are autistic and ADHD.

Tips for Managing Cycles:

Reduce sensory overload during your luteal and menstrual phases: dim lights, wear soft, comfy clothes, or try headphones to minimize noise.
Allow structured downtime when PMS ramps up— block out rest days or quiet evenings.
Communicate your needs with people around you— whether that’s advocating for time alone or simply explaining your current mood.

Your cycle is still approachable— you just might need fine-tuned kindness and patience.

Why Tracking Your Cycle Matters

Understanding your cycle gives you power— and not just in a “make life easier” kind of way.

It’s also a window into your overall health.

Start by jotting down simple things each day: how you feel physically, emotionally, and even socially. Over time, you’ll see patterns that align with the different seasons.

Noticing regular PMS symptoms? Fatigue? Heavy cramps? Those aren’t normal, and your cycle might be flagging a need for deeper care.

The more you track, the more you can advocate for yourself.

Your body is always talking to you— it’s up to you to listen.

By keeping notes on emotional states, physical symptoms, or energy shifts, you can:

Spot patterns in your energy, mood, or physical health.
Plan smarter. When you know your high-energy and low-energy seasons, you can schedule life accordingly.
Catch what’s out of balance. If periods become irregular or symptoms intensify, cycle tracking provides valuable data for conversations with a healthcare provider.

The more you learn about your rhythms, the freer and more confident you’ll feel.

FAQs

How long is a typical cycle?
The ideal cycle length lasts 24–35 days. Your unique pattern depends on stress, nutrition, and overall health.

What’s the difference between PMS and PMDD?
PMS symptoms are common (cramps, irritability, breast tenderness), while PMDD involves more severe emotional shifts, like depression or anxiety. If symptoms feel unmanageable, consult a healthcare provider.

How does stress impact cycles?
Stress messes with your hormones— causing irregular periods, skipped ovulation, or heavier/lighter bleeding. Regular mindfulness practices can work wonders!