Written by: Autumn Walsh (She/Her) MSW, LSW, CCTS
The menstrual cycle, a complex interplay of hormones, involves various phases that influence physical and emotional well-being. The cycle can vary from person – to – person and typically lasts around 28 days. Understanding each phase can help menstruating people harness their strengths and cope with uncomfortable hormonal fluctuations effectively. This blog will explore each phase, its associated strengths, and the feelings that emerge during these times.
Overview of the Menstrual Cycle Phases
The menstrual cycle is divided into four main phases: the menstrual phase, the follicular phase, ovulation, and the luteal phase. Each of these phases plays a crucial role in reproductive health and are driven by hormonal changes primarily involving estrogen and progesterone. (Learn more)
Phase 1: The Menstrual Phase (Days 1 – 5)
Overview
The cycle begins with the menstrual phase, characterized by the shedding of the uterine lining, resulting in menstruation (bleeding). This phase signals the start of a new cycle. You may experience pain beginning approximately two days before menses begins. This pain can range from mild to severe.
Strengths
Reflective Energy
The menstrual phase is often a time for introspection. Menstruating people may find themselves more in tune with their emotions.
Creativity
Many report a surge of creative energy, making this a prime time for brainstorming or artistic pursuits.
Hormonal Fluctuations
Estrogen and progesterone levels are at their lowest in this phase, which leads to fatigue, moodiness, and discomfort. The drop in these important hormones may cause feelings of sadness or irritability; however, some may appreciate a quiet time for reflection.
During this phase pain and cramping are likely, due to the release of chemicals called prostaglandins from the uterine lining, which trigger the uterus to contract, causing cramping and pain. This is a great time to be kind to yourself and focus on self-care. Non-menstruating individuals may struggle to empathize with the pain experienced during this stage. (Watch Period Cramp Simulator Empathy Challenge)
Phase 2: The Follicular Phase (Days 6-14)
Overview
The follicular phase overlaps with the menstruation phase but continues past the bleeding days. It culminates with ovulation and is marked by the growth of follicles in the ovaries.
Strengths
Increased Energy
As estrogen levels rise, menstruating people often experience heightened energy levels, both physically and mentally.
Enhanced Focus
Cognitive functions peak, allowing for improved concentration, making this a great time for problem-solving and productivity.
Hormonal Fluctuations
Estrogen begins to rise significantly during this phase, boosting mood and energy. Menstruating people may feel more outgoing and motivated to take on new challenges. The increase in serotonin (the “feel good” hormone) contributes to a positive mood and overall enthusiasm.
Phase 3: Ovulation Phase (Days 14 – 16)
Overview
The ovulation phase occurs when a mature egg is released from the ovary. This is the peak of fertility in the cycle. This phase can be painful for many menstruating people. Many reports describe a sharp pain or a deep ache on the side of the body where the ovary is releasing the egg. This is also when testosterone levels are generally highest, specifically around the time that the egg is released. (Learn more)
Strengths
Peak Confidence and Charisma
Many menstruating people feel empowered, confident, and magnetic during ovulation. This can be a great time for social engagements and pursuing goals.
Physical Vitality
Increased energy levels can inspire heightened exercise performance or physical activities. This is when the menstruating person’s libido is the highest.
Hormonal Fluctuations
During this phase, estrogen is at its peak, leading to a surge in luteinizing hormone (LH) that triggers ovulation. The heightened estrogen can enhance mood and vitality. Some menstruating people experience a sense of euphoria, increased attraction, or even higher libido.
Phase 4: Luteal Phase (Days 17 – 28)
Overview
Following ovulation, the luteal phase is characterized by the body preparing for a potential pregnancy. The ruptured follicle transforms into the corpus luteum, producing progesterone.
Strengths
Nurturing Energy
This phase can promote feelings of warmth, care, and nurturing. This is ideal for strengthening relationships and community bonds.
Organizational Skills
Some menstruating people find this phase suitable for wrapping up tasks and organizing their lives, as their minds may shift towards practical considerations.
Hormonal Fluctuations
Progesterone levels rise during the luteal phase, and while it supports potential pregnancy, it may also lead to symptoms of premenstrual syndrome (PMS) for some. Mood swings, irritability, anxiety, and physical symptoms like bloating and chest tenderness can also emerge.
Navigating the Menstrual Cycle
Understanding these phases and the accompanying hormonal fluctuations can empower menstruating people to take charge of their health and well-being. Recognizing which phase they are in can help in managing mood swings, energy levels, and focused activities effectively. It can also help individuals speak with their partners about what they are experiencing, leading to increased empathy, healthy communication, and increased compassion; strengthening the relational bond.
Tracking
Try tracking your menstrual cycle over time, noting physical, mental, and emotional symptoms. Eventually, you may be able to identify when you are entering a new phase based on these symptoms alone. Each person’s cycle is unique.
Self-Care
Tailor self-care routines to align with each phase. For instance, prioritize rest and reflection during the menstrual phase, while embracing social activities during ovulation.
Nutrition and Exercise
Adapting your nutrition and exercise based on energy levels during phases can enhance overall well-being. Lighter activities may suit the menstrual phase, while robust high-intensity workouts can energize during the follicular and ovulation phases.
Mindfulness
Practicing mindfulness and journaling can help in processing the emotional shifts that occur throughout the cycle.
Conclusion
The menstrual cycle is not merely a physical process; it’s an intricate interplay of hormones that influences emotional and physical capacities. By understanding each phase’s strengths and challenges, menstruating people can adapt their lives more harmoniously with their natural rhythms, ultimately enhancing their quality of life. Embracing these changes can lead to greater empowerment and well-being through the ever-evolving dance of their cycle.
The content of this blog does not replace professional medical diagnosis or treatment.
