Link between your menstrual cycle & mental health

Many women find that their mood, energy levels, and emotional state rise and fall along with their menstrual cycle. These experiences are not just incidental. Rather, they reflect real shifts in hormones, brain chemistry, and how your body responds to stress and rest. 

Understanding the link

The phases of the menstrual cycle

When you track the cycle, it’s helpful to recall that it consists of distinct phases: the menstrual phase (when bleeding begins), the follicular phase (after bleeding ends until ovulation), the ovulation phase, and the luteal phase (after ovulation until the day before the next period).

As oestrogen and progesterone rise and fall across these phases, your body and brain respond accordingly, impacting everything from your sleep to your mood and even your stress and fatigue levels.

How mood and energy change across the cycle

After your bleeding ends and you enter the follicular phase, many experience growing clarity of mind, increased energy and improved focus. But once ovulation passes and you move into the luteal phase, you may notice your mood becomes more sensitive, stress feels heavier, and tiredness rises.

Part of the explanation lies in how hormones interact with brain chemistry. Oestrogen, for instance, affects serotonin pathways, which are a key player in mood regulation. Progesterone and its metabolites influence GABA, which modulates anxiety and stress responses. Physical symptoms such as cramps, bloating or heavy bleeding also sap your energy and lead to disturbed sleep, further lowering your mood.

On top of that, environmental factors like reduced daylight (which plays a role in seasonal affective disorder) or heightened stress can heighten mood and energy swings.

When it may be more than just your cycle

While mood and energy shifts are common during the menstrual cycle, some symptoms go beyond what's considered typical. Premenstrual Dysphoric Disorder (PMDD) is a severe, often disabling form of premenstrual distress that affects 2 to 8% of women.

Unlike general PMS, PMDD involves intense mood swings, irritability, depression, anxiety, and fatigue that appear in the luteal phase and ease once menstruation begins. These symptoms can disrupt daily life, work, and relationships, and should not be dismissed as simply “part of the cycle.”

It’s also important to recognise when other factors might be interacting with your menstrual cycle. Chronic stress, sleep issues, and existing mental health conditions can worsen in certain phases of the cycle, especially when hormone levels drop. These combined effects may make low moods more pronounced and harder to manage without support.

If you notice consistent patterns of severe emotional or physical symptoms each month that interfere with your wellbeing, it may be time to speak to a GP or mental health professional. 

Practical strategies to support yourself throughout your cycle

With the right strategies in place, you can work with your body’s natural rhythm rather than feeling at the mercy of it. Here are six practical ways to support yourself throughout each phase of your cycle.

1. Track your cycle and symptoms

Start by keeping a simple daily record of your menstrual cycle, including when your period begins and ends, when you ovulate (if known), and how you feel physically and emotionally. Apps can help, but a paper journal works just as well.

Tracking over a few months can reveal patterns in your mood, energy, sleep and stress levels. This information is not only helpful for planning your life but also provides a clear picture to share with your GP or therapist if you seek support.

2. Plan around your energy shifts

Once you're aware of your cycle's rhythm, try to schedule your life accordingly. Many women feel more energetic and confident in the days leading up to ovulation, which can be a good time for social events or challenging tasks.

If you tend to feel more tired or emotionally sensitive before your period, consider easing up on your workload, making space for rest or lower-pressure activities. This kind of planning helps reduce stress and makes life feel more manageable.

3. Prioritise rest and sleep

Sleep is essential for emotional resilience, yet it can be disrupted by hormonal changes, especially in the luteal and menstrual phases.

If you notice poor sleep or increased fatigue around your period, create a bedtime routine that helps you wind down: limit screen time, keep your room cool and dark, and go to bed at the same time each night. Even short naps or extra downtime can make a difference if full rest isn’t possible.

4. Support your body with food and movement

What you eat and how you move your body affect your mood and energy. Aim for balanced meals with whole grains, lean proteins, healthy fats and plenty of vegetables. Staying hydrated and reducing sugar and caffeine, especially in the premenstrual phase, can help regulate mood swings and energy dips.

Gentle movement, such as walking, stretching, or swimming can also lift your mood and reduce physical discomfort. Some people find that reducing their activities during the luteal phase helps them feel less fatigued during their period.

5. Tend to your emotional health

Hormonal shifts can make emotions feel more intense, especially before your period. Rather than pushing through, let yourself feel what’s there without judgment. 

Journaling, speaking with someone you trust, or practising mindfulness can all help process strong emotions. You don’t have to force yourself to be “on” all the time. Being honest about how you feel is a form of self-care too.

6. Seek help when things become overwhelming

If you’re experiencing mood changes, fatigue, anxiety or emotional distress that feels unmanageable or consistently returns at the same point in your cycle, it’s okay to reach out for professional help. A GP, psychologist, or women’s health specialist can support you in identifying what’s going on and finding strategies or treatments that suit your needs.

Final thoughts

Exploring the connection between your menstrual cycle and mental health gives you a clearer map of what’s going on inside your mind and body. While many women experience mild shifts each month, recurring or severe changes in mood, energy, or concentration may signal something deeper.

Whether your emotional fluctuations follow the same phase of the cycle consistently, or you feel tired at predictable points each month, tracking and self‑care become vital tools.