Whether you’re in your teens, 20s, 30s, or beyond, the menstrual cycle has a big impact on your life and mental health. Hormones influence our emotions, our energy levels, even our ability to sleep. Yet not many of us are given the tools to understand this connection, or to respond with compassion. Many people aren’t aware that hormonal and mental health support is available.
My name is Linda, Senior Occupational Therapist at Way Ahead Therapy. I specialise in supporting women who’s hormones are impacting their mental health and wellbeing. My goal is to provide a safe and reassuring space for women to learn practical strategies that will make them feel more balanced and content during their cycle.
In this article I’ll explore how hormonal changes affect the nervous system and mood. I’ll share gentle, practical strategies to help you to feel more balanced, emotionally, physically, and mentally, throughout your cycle. If you’re looking for hormonal and mental health support, this guide is for you.
Understanding Hormones & Women’s Mental Health
Your menstrual cycle is controlled by a coordinated mix of hormones. These are chemical messengers that communicate with your brain, body, and nervous system. The key players include:
- Oestrogen: Often called the “feel-good” hormone, it influences energy, cognition, and serotonin (a mood neurotransmitter).
- Progesterone: Calming in small amounts, but in higher levels can feel sedating, foggy, or emotional.
- Testosterone: Present in smaller amounts in women, it supports motivation, drive, and confidence.
As these hormones rise and fall, your nervous system adapts, which is why your mood, energy, and stress tolerance change across the month.
Understanding this connection is the foundation of good hormonal health.
Cycle Phases: What You Might Notice
| Phase | Hormones | Common Experiences |
| Menstrual (Day 1–5) | Low oestrogen + progesterone | Pain, fatigue, introspection |
| Follicular (Day 6–14) | Rising oestrogen | Energy, clarity, optimism |
| Ovulation (Day 14–16) | Peak oestrogen | Confidence, libido, social ease |
| Luteal (Day 16–28) | Progesterone rises, then falls | Emotional sensitivity, cravings, irritability |
(Note: Cycle length varies from person to person. These are general trends, not strict rules.)
Practical Strategies for Each Part of Your Cycle
Menstrual Phase
- During the menstrual phase, you can give yourself permission to rest, nourish and say “no”.
- Understanding our pain tolerance and managing this with medication and other soothing activities is key.
- It’s important not to push through pain and carry on as usual because, quite often, we will pay for this with a real dip in our energy levels, mood and mental health.
Follicular Phase
- The next stage, the follicular phase, is a time to work with your increasing energ levels.
- It’s a good time to set goals, make plans and to connect with friends.
- During ovulation, we are at the peak of our energy levels and can feel high levels of motivation.
- It’s a great time to incorporate high intensity exercise into your routine, or to tackle your to do list.
Luteal Phase
- The luteal phase is a very important stage to be aware of.
- You may notice that everything starts to feel too much, your favourite people start to seem annoying, and you are more sensitive than usual.
- These feelings are not permanent, and there are lots of ways to support yourself during this tricker stage of your cycle.
- Low intensity movement like yoga or mindful walking can help to regulate our nervous system and to manage any pain that may be arising.
- Grounding and self-soothing techniques are really important to rely on during this stage too.
- You may not feel like going to a party, but calling a best friend could really lift your mood.
Menstrual Conditions
If you are experiencing a lot of pain, or are finding that your cycle is significantly impacting on your mental health or ability to live your life, it is really important to find out why. It is not okay to have to miss school or work because of period pain. Negative thinking patterns and very low mood in lead up to your period should not be accepted as normal. Speaking to your GP about your hormonal health is a good place to start. The GP can help to identify if a menstrual condition is present, and support you to make the next steps.
1:1 Hormonal Health and Cycle Support
At Way Ahead Therapy, I offer personalised one-to-one sessions for women who:
- Experience PMS or premenstrual anxiety
- Feel emotionally overwhelmed during certain phases
- Struggle with hormonal mood swings
- Want practical nervous system tools
- Feel disconnected from their cycle
Together, we work on understanding your unique cycle patterns and building personalised strategies that will help you feel more steady, empowered, and supported each month. This will enable you to do the things that you want or need to do.
You don’t have to dread part of your cycle.With the right hormonal and mental health support, it’s possible to work with your body rather than against it.