Self-Care for Your Menstrual Cycle: Simple Strategies for Each Phase

Self-Care for Your Menstrual Cycle (That Actually Feels Like You)

Let’s be real: “self-care” can feel like a marketing buzzword unless it’s rooted in something deeper.

Your menstrual cycle isn’t just a calendar countdown to your period.

It’s a whole-ass ecosystem— it’s a conversation between your brain and body. A primal rhythm. A relationship.

And when you start listening to it instead of silencing it…

That’s when self-care stops feeling like another thing on your to-do list and starts becoming a homecoming.

The first time I truly rested on my period, like, unapologetically laid in bed with snacks and a heating pad while the world spun on without me.

It got to the point where my cramps hurt so bad, I would pretty much be curled up in the fetal position for a couple days.

But surrendering into it, without trying to not feel it (with medications) or push through it and continue on with my day, they started to get less painful with each cycle.

Since then, rest throughout my menstrual cycle is my self-care.

Each phase of your cycle— menstrual, follicular, ovulation, and luteal— comes with its own vibe.

Its own cravings. Its own invitations.

Sometimes it’s rest. Sometimes it’s movement. Sometimes it’s staring out the window, replaying your entire life in your head.

Let’s walk through the cycle and talk about what real self-care looks like when your body is calling the shots: not your inner critic, and not hustle culture.

A Quick Breakdown of the Cycle Phases

Menstrual (Inner Winter)	Bleeding phase. Energy is low, body wants rest.
Follicular (Inner Spring)	After bleeding. Energy climbs, mood lifts, creativity returns.
Ovulatory (Inner Summer)	Peak energy and confidence. Best time for connection and action.
Luteal (Inner Autumn)	Energy begins to dip. Cravings, irritability, and sensitivity often show up here.

Each inner season has its own rhythm.

Menstrual Phase (Inner Winter): Full Permission to Slow Down

I used to “push through” until I couldn’t anymore— and always ended up more drained than necessary.

Now I give myself permission to do less.

This is your reset week. Your Period. Your body is letting go— and you get to, too.

How you might feel:

Tired. Tender. Quiet. Your energy is likely at its lowest here. It’s by design.

Real self-care looks like:

• Saying no without explaining yourself
• Sleeping in when you can (yes, naps count too)
• Warm meals: soups, stews, oatmeal, brothy things
• Heat packs, cozy socks, and relaxing
• Journaling or doing nothing and calling it productive
• Lower-impact movement that nurtures your body and promotes circulation

During my bleed, I don’t push anymore.

I let myself move slower, and clear off everything cycle day 1.

Even though I no longer get painful cramps on my period, I recognize my body is doing deep work and it’s earned my grace.

Check out, Why You’re Not “Too Emotional” During Your Period.

Tip: Block off or lighten your calendar on Cycle Day 1 (whenever your bleed starts). You don’t have to disappear from life, even just shifting one responsibility or rescheduling a call is an act of self-respect.

Follicular Phase (Inner Spring): Clean Slate Energy

The shift right after my period is real.

It’s like my brain switches back on and my body remembers what motivation feels like.

This is when I plan, organize, create, and generally feel more open to trying new things.

I also notice I’m more consistent with breakfast during this time and my cravings aren’t so aggressive.

How you might feel:

Motivated. Inspired. Playful. Like cleaning out your closet or planning a trip.

Real self-care looks like:

• Starting a new project or to-do list
• Workouts that challenge your strength and endurance
• Eating colorful, protein-rich meals to stabilize energy
• Hydrating like your brain depends on it (because it does)
• Giving yourself permission to feel hopeful again

By tuning into your body’s natural rhythm during the follicular phase, you can channel your renewed energy into meaningful activities, and optimize your health with supportive self-care routines.

Tip: Create a playful list of things that light you up in this season: new projects, books, adventures, even chores that suddenly feel doable.
Stick it on your fridge, journal it, or voice note it. When this phase rolls around again, you’ll have a ready-made list of inspiration to tap into.

Ovulatory Phase (Inner Summer): High Vibe, High Output

I used to wonder why some days I could talk to anyone, knock out a to-do list, and feel really good in my body— and others, not so much.

Turns out, that high-energy glow? Ovulation.

This is when I say yes to social plans, tough conversations, brainstorming sessions, and I can talk for hours.

Estrogen and other “feel-good” hormones like dopamine and serotonin tend to rise during ovulation, which can explain why you feel more confident, connected, and even magnetic.

Healthline breaks down how these happy hormones work, and why they can influence everything from mood to motivation.

How you might feel:

Sociable. Sexy. Driven. Or… unexpectedly anxious. Both can be true.

Real self-care looks like:

• Planning date nights or creative collabs
• Moving your body in ways that feel expressive (dance, swimming, walks)
• Eating meals with fiber, healthy fats, and grounding carbs
• Checking in with your boundaries before overbooking yourself
• Noticing cervical fluid and tracking ovulation signs

It’s the perfect moment to act boldly, step out of your comfort zone, and tackle anything requiring charisma or courage.

Want more support during this phase? Check out How to Support Your Body During Ovulation and feel your best.

Tip: If something needs bold energy: a tough conversation, pitching your offer, going on camera, deepening intimacy, or just being a damn vibe— this is the time.

Luteal Phase (Inner Autumn): Quiet, Comfort, and Boundaries

This is your pre-period phase— where things get real.

Progesterone rises, and so does your sensitivity.

For me, my PMS is is strong, mainly the emotional and mental side of it.

This one is still my most challenging season to deal with. I can come off like an entirely different person.

This is when I start pulling back from the world. I stop answering texts right away.

I keep plans light and prioritize comfort.

How you might feel:

Irritable. Sensitive. Overwhelmed. Or craving carbs, cuddles, and clarity.

Real self-care looks like:

• Letting yourself rest more, even if you feel “behind”
• Scheduling fewer social obligations
• Eating grounding meals with protein + healthy fats
• Lean into moderate activities that align with how you’re feeling.
• Honoring emotions that come up (without shame)
• Planning ahead for your bleed so you’re not caught off guard

Food cravings during this phase can feel intense, but they’re often a signal from your body asking for specific nutrients.

Choosing the right comfort foods can help balance your mood, stabilize blood sugar, and even reduce bloating or fatigue.

Small, intentional rituals can make this phase feel a little more peaceful.

The goal is to cultivate stillness where your mind and body feel supported.

If you’ve ever felt scattered or overwhelmed during this time, grounding habits can bring clarity and calm.

When you work with your body’s natural rhythm during the luteal phase, you create room for rest and reflection.

Instead of resisting these hormonal changes, allow them to guide you toward a more nurturing and intentional self-care routine.

Tip: You don’t have to cancel everything, but try building in buffer time between tasks, keeping your calendar light, and saying no without guilt.
This phase is when your nervous system asks for more quiet.

Why Menstrual Cycle Awareness Changed My Relationship with Self-Care

Once I started tracking how I actually felt throughout the month— not just physical symptoms, but energy, mood, cravings— it all started to make sense.

Now I don’t beat myself up for feeling more tired, or scattered, or craving something salty.

I check where I am in my cycle, and 9 times out of 10, it lines up.

Start tracking your cycle and experimenting with small changes: like swapping intense workouts for restorative yoga during your period or prioritizing bold moves during ovulation.

With time, these shifts can transform how you feel.

Tip: Ask yourself, “where am I in my cycle, and how do I feel today?” Write it in your notes app, or a journal. Over time, you’ll start seeing patterns emerge.

Self-Care That Changes With You

Self-care doesn’t look one way.

It’s about responding to your body in real time— and giving it what it’s already asking for.

Listening, adapting, and meeting your needs without judgment; you create space for rest, growth, action, and reflection exactly when your body asks for it.

Your energy will shift. Your needs will change.

Some weeks you’ll feel like you can do it all, and some weeks doing the bare minimum feels like a stretch.

Both are valid. Both are part of the rhythm.

The more I honor my rhythm, the less friction I feel in my daily life.

So let your menstrual cycle be your guide.

Let your self-care change with the season you’re in.

When you align with it, you’re not just taking care of your body— you’re stepping into a more balanced, empowered version of yourself.

And self-care isn’t just bubble baths— it’s choosing yourself again and again, even when the world tells you to push through.

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