Cycle Syncing for Your Mental Health
What is a menstrual cycle?
If you took sex ed or health class in school, you probably know that menstruation is the monthly shedding of your uterus that takes place over 3-7 days out of the month. Typical cycles are around 28 days (almost identical to the moon's phases) but can range from 21-35 days. You may also know that hormones drive your menstruation cycle; your pituitary gland (in your brain) and your ovaries (where your eggs live) release different hormones creating 4 distinct phases. The four distinct phases of your menstruation cycle can affect your mood, your energy level, the way your body feels, your sex drive, and your motivation. This article will give you some tips and tricks for how to cycle sync for your mental health rather than fighting against it.
*If you have severe mood swings, extreme pain around your period or ovulation, or any other PMS symptoms that affect your functioning please consult your doctor.*
The 4 Phases
The Menses Phase
This phase starts on the first day you bleed. This is the day that your uterine lining starts to shed because a fertilized egg has not been implanted in your uterus. This phase typically lasts between 3-7 days.
Physical: During this phase, you may experience a range of different symptoms: cramps, tender breasts, bloating, headache, and low back pain. You may experience cravings for comfort foods (ex. chocolate, ice cream, or potato chips). You may also experience lower energy levels.
Mental: You may experience irritability or mood swings. You may find yourself on the verge of tears or snapping at your family members. You may experience a decrease in your sex drive; however, you may also feel increased sensation.
The Follicular Phase
This phase starts on the day you get your period and ends the day you ovulate. (This phase overlaps with the menses phase). After your period ends, your body starts releasing more estrogen, which tells your uterus to start building up your uterine lining to prepare to receive another egg. In addition, your body releases the FSH hormone (follicle-stimulating hormone) causing your follicles to grow. One will eventually produce a fully mature egg that will be released the day you ovulate.
Physical: Typically, towards the end of your period, you will stop experiencing the physical symptoms of menses. Your cramping, lower back pain, or tender breasts should decrease. As your estrogen levels increase, so will your energy levels. The end of the follicular phase is the peak of your energy and motivation during your cycle.
Mental: As your period ends, you are likely to feel a slow increase in mood and stop experiencing mood swings as your mood regulates. Throughout this phase, you may experience an increase in your sex drive, culminating in the highest levels before ovulation.
The Ovulation Phase
This phase starts when the mature egg is released into the fallopian tubes, about day 14 of a 28-day cycle. Your body increases the luteinizing hormone that tells your ovaries to release an egg.
Physical: This is the peak of your cycle. You will likely experience a slight rise in your body temperature. You may also experience a thick white discharge during this phase. At this phase, you may experience the peak of your energy and motivation. You may also experience some discomfort and cramping during ovulation.
Mental: This is likely the time when you will be feeling the best. There may be times when you feel filled with extra energy that may make you feel slightly out of control or frustrated by the relative slowness of other people. This is likely the peak of your sex drive. You may experience distracting levels of arousal during the days around your ovulation.
The Luteal Phase
This is the cycle between ovulation and your period. At this point, your body increases progesterone to prepare the uterus for the implantation of the egg. If a fertilized egg does not implant into the lining, your estrogen and progesterone levels will drop, which leads the body to shed the uterine lining and your period begins and your cycle starts over again.
Physical: After your ovulation period, you will start to lose energy slowly. The week after ovulation you may still experience higher energy levels, but they will start to drop the week before your period. The week leading up to your period you may experience some cramping, bloating, headaches, or lower back pain. The week before your period you may experience some discomfort during penetration.
Mental: You may continue to experience more positive emotions during the week after your ovulation. Your sex drive may continue to be higher post-ovulation but may lessen as you get closer to your period.
Cycle Syncing for Your Mental Health
The first rule of cycle syncing for your mental health is to practice self-compassion. Unfortunately, we don’t live in a world where you can hibernate during your menses and save all of your productivity for your ovulation. But there are some things you can do to help cycle sync for your mental health.
The Menses Phase
Lighten your load: Schedule as much rest as possible by avoiding events during this time. You may also feel less social, so try pushing social events back a few days.
Move slowly: Movement can be extremely helpful in reducing symptoms like bloating, cramping, and even lower back pain. Slow, easy movement, such as yoga, stretching, or walking, is best during this time of low energy.
Sensuality over sex: This is a great time to connect to yourself and/or your partner with sensual touch. Maybe exchange massages with your partner, take a bath, or treat yourself to some couch time with bad TV and a hot water bottle. Orgasms can also help alleviate cramping, so feel free to engage in some slow sexual experiences if that feels right to you.
Cravings & Nutrition: Be patient with yourself if all you want to eat is fat and sugar. Eat balanced meals with lots of vegetables, but let yourself have a slice of chocolate cake if you want.
The Follicular Phase
Start to ramp up activity: Now is the time to start scheduling some social time and start some of the projects you have been procrastinating. You don’t need to immediately jump in after you stop bleeding, make sure to listen to your body and slowly build back up to your fullest schedule.
Moderate exercise: Once your period is over, you can start adding back in some cardio along with the slower movement. Build up your exercise routine throughout your follicular phase so that you can start to push yourself around the time of ovulation when you will have the most energy.
Time to set up some dates: You may start to experience an increase in your sex drive over the week or so after your period. If you do not live with your partner, your follicular phase is a great time to line up some dates or schedule time with play partners so you have some opportunities for partnered sex around ovulation when your drive is at its peak.
Cravings & Nutrition: At this point, your cravings for junk food may subside, which allows for more space to get the calories and nutrients you need as you start to ramp up your activity levels. Remember, you will be expending more energy during this phase so make sure you are setting yourself up for success with balanced meals and a few snacks throughout the day.
The Ovulation Phase
Time to get stuff done: Around ovulation, you will have the most energy so it’s a great time to finish some projects you’ve been putting off. Schedule a day trip or tackle the house project you’ve been avoiding. This is a great time to host a party or schedule some social time with friends.
Vigorous Exercise: Now is the time to push yourself! Try to beat some of your previous times for runs or start a new exercise routine. Be aware of overdoing it, just because you have more energy doesn’t mean you can’t hurt yourself!
Lean into sexuality: You may be extremely turned on around ovulation. This is a great time to lean into your sexuality and maybe explore something or someone new and exciting. Make sure your vibrator is fully charged and you have some of your favorite sexy stories/porn/partners lined up.
Cravings & Nutrition: Make sure to get those calories in! Your new energy boost will be burning through your reserves, so make sure you are getting at least 3 balanced meals in with some snacks.
The Luteal Phase
Start to decrease activity: Start to slow down with scheduling activities since you will have less energy over the next two weeks. Move from hosting parties to movie nights, or walks in the park.
Slow down exercise: Start to slowly decrease your cardio, switching over to some strength-building activities and finishing out your luteal phase with some easy movement.
Move towards sensuality: As your libido decreases over this phase, lean into more sensual activities. Give yourself or your partner a massage or take a bath with your vibrator.
Cravings & Nutrition: You may start to experience some more cravings as you get closer to your period. Be kind to yourself and listen to your body. Make sure you are still getting balanced meals but maybe give into some of your chocolate cravings as you get closer to your period.
If you want more advice on how to cycle sync for your mental health or would like to schedule an appointment with The Center for Growth, feel free to schedule online via THIS LINK or give us a call at (215) 922-5683 X100.
