Emotions During Your Menstrual Cycle: Everything You Need to Know

As a teenager, we get away with strange emotional ups and downs. As an adult, we just have to keep our minds in check. But your hormones are different every day! And each phase of your cycle brings different hormone levels that affect everything from energy and sleep to hunger and mood. Understanding the different phases of your cycle can help you predict how you might feel during each phase, or at least explain your feelings—handy, don't you think?

Which hormones change during your cycle and what do they do to you?

Your hormones change throughout the month. This causes an egg to mature, ovulation to occur, and more. Therefore, every day of the month is different. Hormones like estrogen, testosterone, and progesterone are the hormones that fluctuate the most throughout your cycle.

But hormones don't just control your cycle. They do much more, playing a huge role in:

• your mood
• your feeling of hunger
• how much energy you have
• your ability to concentrate
• your physical strength
• your sleep
• your libido
• your skin and hair

Pretty bizarre, don't you think? Because your hormones fluctuate, almost every aspect of your body and mind changes throughout the month. So it's no wonder you feel different during certain parts of your cycle.

The impact of your hormones on your emotions

Hormones have a major influence on your mind—both good and bad—so it's no surprise that regulating your hormones can improve your mood. Here are a few of the key hormones that play a significant role in your mood.

Estrogen 

Estrogen is the primary female sex hormone and the hormone that tells your body when it's time to release an egg. That's a crucial role in itself, but research has shown that estrogen also plays a significant role in your mood. This is because estrogen interacts with serotonin, dopamine, and other mood-altering brain chemicals (neurotransmitters). When these brain chemicals change, it can cause significant changes in your mood.

Progesterone

Progesterone kicks in when your body is at its most fertile. This hormone helps the egg implant in your uterus when it encounters a sperm. It's also the hormone that helps maintain a pregnancy by keeping the uterine lining thick.

Progesterone can also help improve your mood. It acts almost like a natural antidepressant and can reduce anxiety, help with mood swings, and treat postpartum depression.

Testosterone

Testosterone is the primary male sex hormone, but it's not just important for men. Everyone has testosterone, and when you menstruate, testosterone prepares your ovaries to produce an egg.

Testosterone is often thought to increase libido, and you sometimes see products for boosting testosterone levels, particularly aimed at menopausal women. Research shows that testosterone can help some women, but there hasn't been enough research on this yet.

The different menstrual phases and your feelings

How do your hormones fluctuate throughout the month? Below, we'll explain what's happening in your body during each phase and what you can do to manage those mood swings.

Week 1 (day 1 to 7): menstruation

On the first day of your cycle, your estrogen levels are at their lowest, so if you're feeling low on energy, that's normal. Day one of your cycle is the first day of your period, so you might also experience cramps, feel tired, achy, or just generally grumpy. Annoying, but completely normal. Your breasts might also feel sore and heavy. You probably just want to be left alone.

As the days go by, your estrogen levels will rise. You'll feel sharper and more focused . This helps, especially if you haven't been doing much lately. But still, remember not to be too hard on yourself this week.

If you're tired, rest. Even if you've signed up for a gym class or promised a friend you'll go running. Feel free to reschedule. And if you're hungry, eat! Your body is telling you it needs something.

Want to learn more about how to eat according to your cycle? Then read our blog post, " Hack Your Cycle with Nutrition."  

It can also help to tell those around you what phase of your cycle you're in. We know it's still sometimes a taboo subject, but wouldn't it be easier if people understood what's going on with you? That you might be experiencing a bit of raging hormones?

It's important to remember that your body affects your mind, so don't forget to take good care of yourself during this phase of your cycle.

Week 2 (day 8 to 14) the follicular phase

Week 2 of your cycle, also known as the follicular phase, is likely a pleasant one. These two weeks are usually blissful.

This phase is so named because follicle-stimulating hormone (FSH) is secreted during this period. This triggers the production of follicles in your ovaries. It's also when the hormone estradiol rises. This can help reduce stress hormones like adrenaline and cortisol, which may be partly why you feel more relaxed and happy during this phase.

You'll probably also have more energy. Maybe you're even a bit more interested in sex or trying something new—go for it!

Week 3 (day 15 to 21) Ovulation

During ovulation, your estrogen levels begin to drop, but you'll likely still feel fine. Towards the end of ovulation, your hormone levels will have leveled off somewhat, which can give you a sense of calm.

Because this is the week of ovulation, you might also notice an increase in your sex drive. From an evolutionary perspective, this makes sense, as this is the most likely time of the month for you to conceive.

What exactly happens? During ovulation, the hormone estradiol (an estrogen hormone) rises to its maximum level. Estradiol makes insulin more effective, and insulin tells your body to release more testosterone.

Testosterone is one of the hormones that influences your libido, so it's no wonder you might be feeling a little more libido than usual. Experts believe this is a natural way to encourage women to have sex during their most fertile time of the month.

Week 4 (day 22 to 28) Luteal phase

Hi PMS. The luteal phase is when you might experience premenstrual syndrome (PMS). This is because estrogen, progesterone, and testosterone levels all decrease significantly during this phase. This makes you feel worse than usual.

Because of this wild hormonal fluctuation, your mood can also be a bit… wild. Maybe you're bothered by how your partner eats, or suddenly find yourself incredibly triggered by the noise from the neighbors. Often, things that normally wouldn't bother you suddenly become incredibly annoying. That's normal, but it's difficult. Take a deep breath and try to remember that it's the hormones.

The sudden drop in estrogen can also disrupt your sleep (yes, this hormone also regulates the sleep-regulating hormone serotonin). Want to learn more? Read our article "Sleep and Your Cycle: How Are They Connected?" 

So, in the days leading up to your period, you often don't feel so great. This might lead you to crave extra comfort food, such as sugar, junk food, or alcohol. But be careful and don't fall into this trap. Of course, it's okay to pamper yourself a little, but try to take extra good care of yourself during this phase.

If you're craving something sweet, reach for some dark chocolate (with at least 80% cacao). The magnesium in chocolate can also help you sleep, so that's a win-win! If you crave coffee or caffeine, try an herbal tea. For a cocktail or glass of wine, have a delicious kombucha or mocktail. Ultimately, you'll feel better if you stick to a balanced diet.

What if it really doesn't feel right?

It can be difficult to perfectly recognize all the ups and downs of your cycle. We live busy lives, and most of us don't track these feelings and phases daily. If you're feeling unwell, try checking in with your body to see which phase you're in. That can provide some really helpful insights. Not sure how to track your cycle? Check out our post with some of our top period tracking apps for inspiration.

It can also help to talk to someone you trust. We know it's difficult to be open about your cycle. It's something intimate, but on the other hand, half the world's population has it!

So it really should be open to discussion. Sharing it with a friend or partner can also feel really good. You'll get the support you need, and it can be helpful to know you're not alone with your raging hormones.

But most importantly, you'll likely get the reassurance that everything you're feeling is normal. That said, if you think the things you're feeling aren't normal, seek help.

If your low moods last for weeks, you feel out of control, are chronically depressed, or your period pain is preventing you from doing your normal, everyday activities, talk to a healthcare provider who will take the time to listen to you.

Not sure where to start? Talk to us. We have a team of hormone health experts. We're here to listen and support you—you don't have to be alone. Visit our support page for a live chat . We're here for you.