Let's be honest. A lot of us were not educated very well on our bodies and the reproductive system. More specifically, women and those assigned female sex at birth are often left in the dark about the impact of their menstrual cycle on their well-being. I want to cover this so that you'll be armed with some knowledge about where you are in your cycle and how it might impact you emotionally and physically.
Something I want to talk about today is the effects of each phase of the cycle on our emotional well-being. I believe this is exceedingly overlooked and may be a great contributor to our emotional health being misunderstood (and our struggles being widely invalidated or summed up as "sensitive" or worse-"crazy.") In fact, in the past, emotional difficulties among women was often labeled as "hysteria" (defined as emotional excess) and attributed simply to "a wandering womb."
I want to be careful here not to reduce our struggles to this fact. Of course, there are systemic issues (hi, Patriarchy), traumas, and just the daily stressors of life that can impact our well-being. However, to overlook the impact of our cycles and hormones on our health would be a disservice. I want to cover this so that you'll be armed with some knowledge about where you are in your cycle and how it might impact you.
First, let's review some basics about the phases your body goes through. The menses phase: This lasts about 5 days (on average) and is when the uterine lining sheds (so fun). The menses phase occurs in the early part of the follicular phase. During the latter part of the follicular phase, estrogen and follicle-stimulation hormones rise. This prepares for the next phase of the cycle: ovulation. This lasts about 24 hours, starting from when the egg is released. Luteinizing hormone and estrogen surge. Finally, the luteal phase happens right after ovulation. Estrogen and progesterone are produced, and this lasts for about 9-16 days until your period (assuming you don't get pregnant).
Now, you might have noticed--that's a lot of hormone shifts in just a few short weeks! Not to mention, many people have irregular cycles that don't adhere to these clean timelines I described above. Let's talk about how people commonly feel during each phase.
Menses phase. Now, who feels great during their period? I'm going to guess not very many people. Estrogen is very low during this phase, which can also affect energy levels. So don't be surprised if you feel lethargic and down along with all the other physical symptoms that are common (e.g., bloating, cramping).
Follicular phase. This is known as the happiest phase (quite the coincidence that it occurs after bleeding for days, right?). Estrogen rises, so you might feel more energetic. You might make more plans, feel more social, and be more productive. Your mood might get a boost and you might even start to feel more sexual.
Ovulation phase. That surge of energy and libido stays at the beginning of the ovulation phase. You might feel a bit of discomfort though. Some people do experience some pain during ovulation.
Luteal phase. This is the dreaded PMS stage. Progesterone surges, which increases moodiness and stress. For some people, they experience pre-menstrual dysphoric mood disorder, a condition that involves more severe moodiness and irritability that impairs functioning during the luteal phase.
So, what can you do with this information? First, give yourself a break. If you feel like you are on a roller coaster each month, well, you kind of are! You're not a machine. You're human going through hormone fluctuations that you have little control over. So don't beat yourself up if you are struggling.
Second, get to know your cycle. Get a period tracker and track for a few months to see what your average cycle looks like. This will help you know what phase you might be in each week. This will allow you to know when to give yourself a break and when to capitalize on the good weeks. For example, use that follicular and ovulation phase to your benefit. Schedule big projects or social events during this time if you can. And if you can't, well, you know to give yourself some slack for not feeling your best.
Third, talk to your OBGYN or PCP if you're worried about PMDD. Track your symptoms and cycles so you can show them what you are concerned about. SSRIs and other medications can help lessen the impact of the luteal phase on your emotional health. You can also talk to your therapist about behavioral ways to cope.
If anything, I hope this helps you understand your cycle better and how much it can impact your well-being. Sometimes, we can have such a hard time during the luteal phase that we think we have lost our minds or lost all of our progress. I'm here to tell you that it is very likely temporary and nothing to judge yourself for.
***Note, if you are trans/nonbinary--stay tuned. I am currently doing some reading on how hormonal changes might impact your emotional health if you are taking hormones. More to come.
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