Image by Tiko Giorgadze via Unsplash. 

Ever find yourself riding an emotional rollercoaster each month and wonder, "Is it just me?" Spoiler alert: it's definitely not just you. While it’s common to experience shifts in energy and emotions throughout the month, these changes are more predictable than they might seem. Understanding how your menstrual cycle impacts your mood can feel like unlocking a new level of self-awareness.

In this post, we'll explore the fascinating ways your hormones influence your mood during each phase of the menstrual cycle (fact checked by our trusty resident OBGYN, Dr. Nicole Stamatopoulos) and share practical tips from some leading health experts for managing those inevitable ups and downs.

HOW HORMONES AFFECT MOOD THROUGHOUT YOUR CYCLE

Your menstrual cycle is like a symphony of hormones, each playing its part in how you feel from day to day. These hormonal fluctuations can have a profound impact on your mood, energy levels, and overall well-being. Understanding how these changes occur and how they influence your emotions can help you navigate the ups and downs with greater ease.

UNDERSTANDING THE MENSTRUAL CYCLE

THE FOUR PHASES OF THE MENSTRUAL CYCLE

The menstrual cycle is divided into four distinct phases: menstrual, follicular, ovulation, and luteal. Each phase is marked by specific hormonal changes that affect not just your reproductive system, but your mood and energy levels, too.

1. Menstrual Phase: This is the start of your cycle (known as Day 1), marked by the shedding of the uterine lining, which is what we know as our period. Hormone levels are at their lowest, which can result in feelings of fatigue and irritability.

2. Follicular Phase: After menstruation, the follicular phase begins. Oestrogen levels start to rise, promoting the growth of follicles in the ovaries. This increase in oestrogen can lead to a boost in mood and energy.

3. Ovulation Phase: Mid-cycle (around Day 14), ovulation occurs. Oestrogen peaks, and testosterone also rises, which can make you feel more energetic and confident. Though this phase can also bring mood swings for some.

4. Luteal Phase: After ovulation, progesterone levels rise to prepare the body for a potential pregnancy. This hormone has a calming effect, but as it declines towards the end of the luteal phase, it can trigger premenstrual syndrome (PMS) symptoms like mood swings and irritability.

For a deeper dive into each phase, check out our in-depth guide.

HORMONES AND THEIR IMPACT ON MOOD

OESTROGEN AND ITS MOOD-BOOSTING EFFECTS

Oestrogen is often dubbed the "feel-good" hormone for a reason. During the follicular phase, rising oestrogen levels can enhance mood, increase energy, and even improve cognitive function. It's no wonder this phase is often associated with feeling more optimistic and motivated.

PROGESTERONE AND ITS CALMING INFLUENCE

Progesterone takes the spotlight during the luteal phase, bringing with it a sense of calm and relaxation (phew!). But as its levels begin to drop, this calming effect can wane, leading to irritability and moodiness commonly experienced before your period.

THE ROLE OF TESTOSTERONE AND OTHER HORMONES

Testosterone, though present in smaller amounts in women, plays a crucial role during the ovulation phase. It can boost libido, confidence, and assertiveness. Other hormones like serotonin and cortisol also interact with oestrogen and progesterone, further influencing your mood throughout the cycle.

MOOD CHANGES DURING EACH MENSTRUAL PHASE

MENSTRUAL PHASE: LOW ENERGY & MOOD SWINGS

The menstrual phase can be a challenging time for some, with low energy and mood swings being common. As your body sheds the uterine lining, the drop in oestrogen and progesterone may leave you feeling tired and less motivated than usual. These feelings are normal, and usually temporary, go easy on yourself during this time.

FOLLICULAR PHASE: IMPROVED MOOD & OPTIMISM

As oestrogen rises in the follicular phase, you'll likely start to feel more energetic and optimistic in general that the phase prior. This phase is often seen as a "fresh start" each month, where creativity and social interactions might feel more rewarding.

OVULATION PHASE: HIGH ENERGY & MOOD FLUCTUATIONS

During ovulation, you might experience a surge in energy and confidence. However, the high levels of oestrogen and testosterone can also lead to mood swings for some, making this phase a bit of an emotional rollercoaster.

LUTEAL PHASE: PMS & EMOTIONAL SENSITIVITY

The luteal phase is synonymous with PMS for many women. The drop in progesterone and estrogen towards the end of this phase can lead to increased emotional sensitivity, irritability, and even sadness. Recognizing these changes can help you prepare and manage your emotions more effectively.

MANAGING MOOD SWINGS THROUGHOUT THE CYCLE

DIET AND NUTRITION FOR HORMONAL BALANCE

"Aligning our diet with our cycle phases can improve our productivity, mental health, energy levels and reduce PMS and burnout," says Sydney-based Naturopath, Danni Bichler. Eating a balanced diet rich in whole foods can help stabilize your hormones. Incorporate foods that support oestrogen and progesterone production, like leafy greens, whole grains, and healthy fats. Avoiding processed foods and excess sugar can also prevent blood sugar spikes that may exacerbate mood swings.

THE IMPORTANCE OF SLEEP & STRESS MANAGEMENT

"Feeling sluggish and tired during your period can be due to the drop in your hormones both oestrogen and progesterone", says Danni. "Know that it is ok to be slightly more lethargic during this time, practice self compassion and allow yourself to slow down," she adds. Quality sleep (aim for 7 - 9 hours of restful sleep each night) can help keep hormones regulated and in check. Additionally, managing stress through practices like mindfulness, yoga, or deep breathing can help prevent cortisol from disrupting your hormonal balance.

EXERCISE AND ITS MOOD-ENHANCING BENEFITS

Regular physical activity can be a powerful tool for managing menstrual-related mood swings, as exercise increases endorphins; the body's natural mood elevators. Whether it’s a brisk walk, a relaxing yoga session, light stretching or a full-blown cardio workout, staying active in whatever way works best for you throughout your cycle can make a significant difference in how you feel.

PRACTICE MINDFULNESS THROUGH TALK THERAPY 

"A Psychologist can help guide you through various strategies that may assist with not only emotional and mood challenges, but also chronic pain, using practices like mindfulness, relaxation techniques and acceptance skills, also known as Acceptance and Commitment Therapy (ACT)" says Melbourne-bsed Psychologist, Katerina Papamarkou. "ACT involves exercises like bringing awareness into your body, practicing self-compassion, being mindful of self-talk and focusing your attention on strengths and positives in your life," she adds. "We may have no control over what life throws at us, but we have a choice as to how we respond. It sounds difficult, but with the right guidance and regular practice, it can be a really powerful and helpful management tool," she concludes. 

WHEN TO SEEK HELP: RECOGNISING MOOD DISORDERS

SYMPTOMS OF PMDD

While mood changes during your menstrual cycle are common, more intense symptoms might indicate Premenstrual Dysphoric Disorder (PMDD), which is a more severe form of PMS. Symptoms of PMDD include extreme irritability, depression, and anxiety - which tend to appear most in the luteal phase of your cycle. If these symptoms are worrying you or interfering with your daily life, it may be time to seek help. 

TALKING TO YOUR HEALTHCARE PROVIDER

If you suspect you might be dealing with PMDD or another severe mood disorder, it’s important to consult with your GP or a healthcare provider. Be open about your symptoms, and consider keeping a mood diary to track your emotional patterns throughout the cycle. This can provide valuable insights for your doctor who can help you get the support you need and deserve.

Depending on your symptoms, your doctor may suggest one or a combination of treatments such as pain relief, antidepressants, anti-inflammatory medication and/or hormonal treatments, or they may refer you to a Gynaecologist, Psychologist or other medical or health professional for further support.

FINAL THOUGHTS: EMBRACING YOUR CYCLE

Understanding how your menstrual cycle affects your mood can empower you to embrace the natural fluctuations of your body. By recognizing the patterns, you can take proactive steps to manage your mood, ensuring that you feel your best at every stage of your cycle. Remember, your menstrual cycle is a vital part of your overall health, and learning to work with it rather than against it can lead to a more balanced and fulfilling life.

*A PSA about this piece...

If in doubt, ALWAYS get checked out! I you have any concerns about your health  and wellbeing whatsoever, please make an appointment to see your healthcare practitioner. The information provided here and anywhere on our site is to inform and educate only - this does not constitute, nor should it replace, a personalised medical diagnosis from your own doctor or health practitioner. If you have any queries or concerns relating to your your health in any way, please consult your own trusted health practitioner for advice.