Menstrual Cycles and Mental Health: Why the Connection Matters
I never used my voice much until one day I had something to say. Women’s health, specifically menstrual cycle education, has become a cornerstone of my work. I have written a succinct but impactful book, Mindful Menstruation, as a way to educate people about the intersection of menstrual cycles and mental health.
While I am passionate about people learning the menstrual cycle, this is just one of many lenses I use as a therapist. My objective is not to have therapy center around one’s period, but rather to honor the menstrual cycle as a valid mental health experience and one worth exploring. The menstrual cycle is not the whole story of therapy, but it is a story worth telling — one that deserves space in therapy rooms, in schools, and in conversations with ourselves.
Why Menstrual Mental Health?
After learning my cycle as a grown adult, I took some time to understand this sometimes-frustrating but incredible occurrence. I was able to connect so many dots tying my lived experience to the cyclical experience happening in my body.
Like seasons changing, our bodies are never stagnant. Not only over time as we age, but changing cyclically with hormone fluctuations or in relation to health or pregnancy — all of which impact our physical, mental, and emotional states.
Deepening my connection with my cycle has had the most transformative impact on my relationship to my mental health. I believe learning the ebbs and flows of the cycle can help people manage their mental health, deepen their relationships, and lean into their connection with themselves. I am committed to educating and empowering others to connect with their cycle in their own authentic way.
At times I find it difficult to own this trope of dividing differences between men and women. Aside from the binary narrative, it also feels like it goes against the parity and equality we have fought to have for decades. I have gotten over that resistance, though. We can be deserving of equality while also highlighting differing physical and emotional needs.
How the Menstrual Cycle Impacts Mental Health
The menstrual cycle and mood are deeply interconnected. Each phase of the cycle can bring unique physical and psychological shifts:
Menstrual Phase (Bleeding): Energy is often lower, and emotions may feel heavier. For some, this phase offers an opportunity for rest and reflection; for others, it can mimic symptoms of depression or fatigue.
Follicular Phase (Post-period): Energy usually rises, mood stabilizes, and motivation increases. Many people feel renewed focus and productivity during this time.
Ovulation Phase: Confidence, sociability, and mental clarity often peak. Some experience this as their most extroverted phase, while others notice irritability or heightened anxiety from sudden hormonal shifts.
Luteal Phase (Pre-menstrual): This is when PMS or PMDD (premenstrual dysphoric disorder) symptoms may appear. Mood swings, irritability, sadness, and overwhelm are common — and often misunderstood.
When people recognize these patterns, they can approach mental health with compassion rather than shame. Instead of feeling “moody” or “irrational,” cycle awareness reframes these shifts as part of a natural rhythm.
Therapy and Menstrual Cycles
As a therapist, I don’t center every conversation around the menstrual cycle. But when clients describe recurring anxiety, irritability, or depressive episodes, exploring whether these experiences align with their cycle can be deeply validating.
A client realizing her monthly “bad week” was not random, but tied to her luteal phase.
Someone learning her bursts of burnout weren’t personal failings but reflections of biology.
A person grieving infertility or irregular cycles feeling seen, knowing their emotions are connected to very real hormonal and physical changes.
By integrating menstrual mental health into therapy, clients can build practical tools: scheduling rest, communicating needs to loved ones, or practicing grounding exercises at specific times of the month. It’s not about using the cycle as an excuse, but as a guide.
Breaking the Silence Around Menstrual Mental Health
For generations, periods were treated as something to be hidden or whispered about. That silence has shaped the way people experience mental health and menstruation. Without conversation, people often feel isolated or assume their struggles are unique.
One of my goals — and why I wrote Mindful Menstruation — is to shift that narrative. Talking openly about cycles creates space for validation, compassion, and education. When someone understands their cycle, they are better prepared to manage both their mental health and their daily life with intention.
Beyond the Binary
Discussing menstrual health can feel limiting when it’s framed strictly as a “women’s issue.” Not all women menstruate, and not all people who menstruate identify as women. Additionally, loved ones, partners, and family members can also be impacted by one’s cycle.
Menstrual mental health is not about reinforcing binary gender roles, but about honoring diverse lived experiences while acknowledging the physiological reality of cycles. We can uphold equality and inclusivity while still naming the ways cycles affect mental health.
Practical Tools for Menstrual Cycle Awareness
Learning your cycle doesn’t require complicated tracking apps or medical expertise. Even small acts of self-awareness can shift how you experience your body and mental health.
Here are some simple tools:
Cycle Journaling: Write a few lines daily about mood, energy, or sleep to notice patterns.
Scheduling with Awareness: Align demanding tasks with high-energy phases and allow downtime when energy dips.
Mindful Self-Compassion: Offer yourself grace during tougher phases instead of judgment.
Relationship Check-ins: Communicate with loved ones about what support looks like during PMS or menstrual days.
Therapy Integration: Bring cycle observations into therapy to identify connections between mood shifts and cycle phases.
These practices encourage a proactive, compassionate approach to mental health.
A Closing Reflection
The menstrual cycle is one of many lenses we can use to understand mental health. It does not define us, but it offers valuable insight into how our minds and bodies move through time.
For me, learning about menstrual cycles was transformative. What once felt like a burden became a source of wisdom and grounding. My hope is that others, too, will explore their cycles and discover the empowerment that comes with this awareness.
You don’t need to center your entire life around your period. But acknowledging the role of your cycle in your mental health journey can open the door to self-compassion, better relationships, and deeper healing.
If you are looking for support to better understand your menstrual cycle through a mental health lens or if you are therapist working with a client who would benefit from this work, please reach out I’d love to chat with you.
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