By Khadijah Mokbel & Reve Romanos
Published in association with Sawa Health on the occasion of World Mental Health Day
The Period and Mind Connection: How Hormones Affect Our Mental Health
“Why is my mood this week so different than it was last week?” “Why am I so tired and not in the mood for anything these past couple of days?” “Am I getting my period?” These thoughts cross our minds many times throughout the month. Have you ever stopped and wondered what is actually happening? For many women, the menstrual cycle isn’t just about physical changes, it’s also about mood, energy, productivity, and even how we relate to the world around us.
Understanding the period-mind connection is not only empowering, it’s also essential for taking care of our mental health and wellbeing. By paying attention to how hormones fluctuate across the cycle, we can better anticipate mood shifts, reduce self-blame, and build healthier coping strategies. We can regulate and balance our daily habits to reflect on our mood and energy rather than just blame any mood or energy changes on our periods. Our menstrual cycle is like an invisible rhythm that influences how we think, feel, and behave. For some women, this connection is subtle; for others, it’s so powerful that it impacts relationships, productivity, and even self-esteem.
The brain and body are in constant conversation. Hormones like estrogen and progesterone prepare the body for menstruation, but they also affect neurotransmitters like serotonin and dopamine, which regulate mood, energy, and focus. This means that as our hormone levels rise and fall throughout the month, so too can our mental health. Before we move any further, let’s explore the different phases of our cycle and understand the influence each cycle has on different aspects of our mental health.
Cycle Phases and Mental Health:
Let’s break down how different phases of the cycle can influence mental wellbeing:
• Menstruation (Day 1–7)
During this phase, hormone levels drop, and with them our energy levels and mood. Some women experience sadness, withdrawal, or heightened emotionalness during their period. Relief may also be found if premenstrual symptoms ease once bleeding starts.
• Follicular Phase (Day 8–13)
In this phase, after our period ends, estrogen levels gradually increase. Many women feel more focused, motivated, and optimistic during this phase. Energy levels rise, and it can feel like a natural fresh start. Productivity is optimal during this phase as is physical strength. Days seem brighter and our bodies feel more active.
• Ovulation (Around Day 14)
During ovulation, Estrogen peaks, giving a boost to mood, confidence, and sociability. This is often when creativity flows and social interactions feel easier. We also feel and look our best during this phase and usually feel a peak in our femininity.
• Luteal Phase (Day 15–28)
Progesterone rises, and for many, this is when mood dips begin to occur. Irritability, anxiety, and emotional sensitivity are common. Some women feel bloated or fatigued, which can affect self-image and patience. Productivity may decrease and mood swings may accompany this phase with an increase in appetite.
Exploring the Mental Health Impact
These phases don’t just live in our bodies, they sneak into our minds, our relationships, and even our day-to-day routines. One week you’re thriving, checking off your to-do list like a productivity goddess, and the next week you’re wondering if replying to one email deserves a nap as a reward. That’s the menstrual cycle at work.
Mood is often the first thing we notice shifting. During the luteal phase (that tricky week or two before your period), emotions can feel closer to the surface. A slightly annoying comment might suddenly feel like a personal attack, or you might find yourself crying while watching a series or movie (true story for many of us).
Anxiety can also spike, little worries grow into big ones, and restlessness creeps in just when you’d rather relax. You’re not just stressed about work, you’re stressed about the fact that you’re stressed about work. It’s a loop, and progesterone is driving it.
Self-esteem often tags along for the ride. Feeling bloated, tired, or just off can change how we see ourselves in the mirror, even if nothing else has changed. And productivity? Let’s just say deadlines don’t always respect our cycles. Focus and motivation can dip right when we need them most, leaving us frustrated and guilty.
Relationships aren’t immune either, they feel it too. That innocent ‘Are you okay?’ from your partner suddenly sounds like a full-blown interrogation. Kids being loud? Colleagues breathing too much? Irritation level: 100. Again, not your fault. Hormones are just making everything feel louder, sharper, and more personal.
The important thing to remember is this: you’re not crazy, you’re not lazy, and you’re definitely not too sensitive. You’re simply riding the hormonal rollercoaster, and like all rollercoasters, the dips always lead back to a climb. So buckle up, stock up on chocolate and tea with extra naps, and remember: the follicular phase is waiting for you with open arms and good vibes.
Coping Strategies for More Balance
The good news is that there are ways to manage the fluctuations without quitting your job, breaking up with your partner, or moving to a new country. Here are some tried-and-true strategies:
Track your cycle and moods: Use journals or apps to track your cycle, ovulation, mood and any physical and emotional changes. Noticing patterns makes them easier to prepare for.
Lifestyle adjustments: Regular exercise, balanced nutrition, and good sleep hygiene all help stabilize mood. Adjust your workout to match the phase you’re in. Go heavy in the follicular phase and slow down in the luteal phase. Basically, healthier meals = more stable moods. Structured movement = stress release. Consistent sleep schedule = less lashing out and crying for no apparent reason.
Mindfulness & grounding: Meditation, breathing techniques, journaling or a quick grounding exercise can stop you from spiraling when everything feels too much. Even five minutes of intentional breathing can take the edge off luteal-phase meltdowns.
Work With Your Phases, Not Against Them: Schedule demanding tasks or social gatherings during follicular/ovulation phases when energy is higher, and allow more rest in the luteal/menstrual phases. If you’re feeling low, permission granted to cancel plans and stay home, with zero guilt.
Seek support: If your cycle regularly makes life unbearable, don’t just push through, therapy or medical support can make a difference. It’s not weakness; it’s wisdom.
Conclusion
Our mental health is not separate from our biology, it’s deeply connected. By understanding how hormonal shifts influence our emotions, we can approach ourselves with greater kindness and awareness. The more we learn to track, understand, and work with our cycles, the more empowered we become in taking care of both body and mind.
So next time you notice your mood dipping before your period, remind yourself: it’s not weakness, it’s biology. And with the right tools, you can ride the waves instead of being knocked down by them.
Sawa Health is a mental-wellness platform making therapy more accessible, relatable, and rooted in the Arab experience.
