Aspen Wilson is a Licensed Clinical Social Worker in Colorado with over 10 years of experience in mental health. She is dedicated to providing high-quality direct care to individual clients, as well as supporting the mental health needs of the greater community through education and advocacy. Aspen is particularly passionate about women's health issues and owns a small private practice called Keep Going Mental Health (keepgoinmentalhealth.com), specializing in perinatal grief and loss therapy. Aspen has a BA from Dartmouth College and an MSW from the University of Denver. She is a wife and mom of one living daughter and a son who passed away shortly after birth.
Hormones play a crucial role in the menstrual cycle, and their fluctuations can significantly affect mental health. While mood changes are often dismissed as "just being moody" during your period, the reality is that hormone shifts impact your energy, motivation, sleep, self-esteem, and cognitive function throughout the month. The connection between the menstrual cycle and mental health extends beyond menstruation itself—it's a continuous, complex relationship that influences your mind and body every day.
The Power of Hormones
To better understand, think of your body as a castle because, let’s face it, you are royal. Inside the castle, hormones govern everything from metabolism to reproductive functions. The hormones involved in reproduction are known as “sex hormones.”
Estrogen, the matriarch of the female sex hormones, is known for her mood-boosting effects. This queen wants you to feel as fabulous as she does. When she’s around, she even brings along other happy-making chemicals, such as serotonin, to help you feel your best.
Progesterone, her duchess sister, is just as regal but not quite as glamorous. Her job is to prepare your castle for children; she takes this task very seriously. While she generally brings a calming effect, she can get a little intense, causing irritability or anxiety around the castle.
Estrogen and Progesterone Throughout the Menstrual Cycle
These ladies live in the castle all month long. However, throughout the average 28-day menstrual cycle, they each have high-energy days when they are out and about the palace and low-energy days when they’re napping in their rooms. This creates 4 not-so-subtle shifts in hormone levels, each of which can bring distinct psychological effects.
1. Menstrual Phase (Day 1-5)
These are the days that you bleed and probably the days you are most physically uncomfortable. Both estrogen and progesterone start the month at their absolute lowest. Estrogen is not spreading around much fabulousness, which might cause a low mood and fatigue. And progesterone isn’t bringing her calming effects, which may cause increased irritability or anxiety.
Pro Tip: While physical discomfort might not be causing your psychological symptoms, it can make them worse. A warm bath, a gentle walk, or a little extra sleep are all great examples of self-care that will benefit both body and mind. As for that brownie you're craving, it’s okay to treat yourself- just don’t binge, or you will feel worse.
2. Follicular Phase (Day 6-14)
This is the phrase immediately following menstruation. During this phase, the well-rested queen is eager to spread her joy again. While her sister continues to rest, estrogen runs the castle. As her levels steadily increase, you may experience mental clarity, mood stability, energy, motivation, and overall improved well-being.
Pro Tip: Take advantage of your motivation! Estrogen wants you to feel fab, so do it! This is the time to start new projects, be social, or do whatever makes you feel good about yourself.
3. Ovulation (Day 14)
This phase is short but potent. Around the middle of the menstrual cycle, estrogen reaches her peak… and you might too. While some women experience pain associated with ovulation, it doesn’t usually last long or have a strong impact on mental health.
On the contrary, as estrogen gives you her highest dose of fabulous, you might feel at your physical and emotional best for the month…and well…at your most frisky too.
Pro Tip: Have some fun with yourself… and whoever else you might choose to invite.
4. Luteal Phase (Day 15-28)
Immediately following ovulation, the queen is tired from all the fun, so estrogen levels plummet. It’s not quite as low as during your period, but it’s a significant change after her recent high. As she rests, it’s time for the duchess to prep the castle for any baby that may have been created during the ovulation festivities.
With a solemn dose of progesterone and an estrogen siesta, you may notice some increased irritability, mood swings, anxiety, and decreased energy and motivation. This is the phase where PMS and PMDD occur. Pre-existing mental health conditions can worsen.
Pro Tip: This is NOT the time to push yourself. Take it slow and be kind to your body and mind. Light exercise, such as yoga or walking, can be helpful in counteracting progesterone’s housekeeping effects.
Understanding Your Cycle for Better Mental Health
By learning about the natural patterns of both your fabulous estrogen and nurturing but slightly uptight progesterone, you can better understand your own mental health throughout the month. The good days. The bad days. The in-betweens. So next time you suddenly feel awesome or have a dip, take a look at your calendar and see what’s going on inside that royal little castle of yours.