How many times have you found yourself “going crazy,” only to feel like yourself again once your period starts? If you can relate, you’re not alone. This is due to the different phases of the menstrual cycle.

Until age 19, the only thing I really knew about the menstrual cycle was that I bled every month. I got my period at 13, so that’s about 72 cycles/periods I went through without understanding what was happening in my body.

I could’ve saved a lot of confusion, energy, and frustration by learning the basics earlier.

If you struggle with uncontrollable emotions, feel confused about why you feel the way you do, and want to know how your cycle plays a role, you’re in the right place.

This post will give you a basic understanding of how to track your menstrual cycle and how it affects your mood.

DISCLAIMER: I am not a doctor. Please consult a doctor with any concerns regarding your menstrual cycle and/or pregnancy.

IN THIS POST

Learning about the menstrual cycle changed my life
What is the menstrual cycle?
Phases of the menstrual cycle
- What happens biologically during each phase?
- How does each phase affect your mood?
Tools to help track your menstrual cycle
- Basal body thermometers
- Ovulation predictor kits

DISCLAIMER: This page includes affiliate links. If you buy a product from one of the links, I may make commission from the seller at no extra cost to you. Thank you!

This post will give you a basic understanding of how to track your menstrual cycle and how it affects your mood.

LEARNING ABOUT THE MENSTRUAL CYCLE CHANGED MY LIFE

I used to experienced mental breakdowns where I couldn’t control my emotions — I felt hopeless, sad, and angry at the world. I thought I was going crazy!

Then I learned why the menstrual cycle was called a “cycle” and you can experience premenstrual syndrome (PMS) symptoms.

With this information, I realized my breakdowns happened every month, a few days before my period arrived (due to PMS symptoms as well as hormonal birth control and living an unfulfilling life).

This was validating to learn and it woke me up. I was tired of misunderstanding myself and living a dreadful life. I decided to learn how to naturally track my cycle, which brought me to my passion for self-development and wellness.

Since then, I’ve made major improvements in my mental, emotional, physical, and spiritual health.

WHAT IS THE MENSTRUAL CYCLE?

The menstrual cycle exists to prepare your body for pregnancy — if you’re not pregnant, your uterine lining sheds (which causes you to have your period again).

The menstrual cycle has 4 phases (more details below).

MEASURING THE MENSTRUAL CYCLE

The menstrual cycle begins on the first day of your period, ends on the first day of your next period, and repeats if you’re not pregnant. The average length of the menstrual cycle is 28 days but can vary.

Everyone’s body and life experiences are different, so your cycle may be shorter or longer than 28 days!

ESTROGEN AND PROGESTERONE

Estrogen and progesterone are the main female hormones involved in the menstrual cycle:

Estrogen has to do with keeping bodily functions in check, like your mood
Progesterone aids in the production of cortisol (a stress hormone)

PHASES OF THE MENSTRUAL CYCLE

*For example purposes, the following information is based off a 28 day cycle.

Menstruation, Follicular phase, Ovulatory phase, and Luteal phase.

You can also look at the cycle as having 2 phases, where menstruation falls under the follicular phase and ovulation falls under the luteal phase. This way (based on a 28 day cycle) both your follicular and luteal phase last around 2 weeks.

WHAT HAPPENS BIOLOGICALLY DURING EACH PHASE?

MENSTRUATION

The lining of your uterus sheds, which causes bleeding from your vagina.

FOLLICULAR PHASE

An egg develops, estrogen levels rise, and the uterine lining thickens to prepare for pregnancy.

OVULATORY PHASE

When your luteinizing hormone (LH) rises, ovulation begins — this means an ovary releases an egg towards the uterus. During ovulation, if a sperm reaches that mature egg (they typically survive around 24 hours), you can get pregnant.

Estrogen levels reach the highest point in the ovulatory phase to provide for LH and help with pregnancy.
You can track your LH levels with an ovulation predictor kit (more details later).

LUTEAL PHASE

The corpus luteum develops, which releases progesterone and thickens the lining of the uterus to prepare for pregnancy.

If a fertilized egg enters the uterus lining (meaning pregnancy), the corpus luteum continues to produce progesterone and the uterine lining remains thickened (which means you won’t get your period).
If fertilization hasn’t occurred (meaning no pregnancy), the corpus luteum stops producing progesterone and is absorbed back into your body. Then the uterine lining sheds (which causes you to have your period again).

HOW DOES EACH PHASE AFFECT YOUR MOOD?

Each phase of the menstrual cycle affects your mood differently. Throughout your cycle, estrogen and progesterone levels fluctuate, which causes mood swings.

MENSTRUATION

Since estrogen levels fluctuate here, you may feel a mixture of emotions.

When estrogen levels rise, cortisol levels drop which may cause you to feel excited and happy.

When estrogen levels drop, cortisol levels rise which may cause you to feel irritable and anxious.

FOLLICULAR PHASE

Since estrogen levels increase, you may feel more positive mood changes, like higher energy levels.

This is the best time to pick up the intensity when working out or to get things done that require more energy.

OVULATORY PHASE

Your testosterone (a sexual development hormone) levels surge, which may cause your sex drive and confidence to increase.

This is the best time to do things that require more confidence, such as first dates or asking for a raise.

LUTEAL PHASE

The luteal phase is the last phase before your period begins and when your PMS symptoms come to life. Due to the increase in progesterone, you may feel bloated, irritable, and have a lower sex drive.

This is the best time to reduce stress, perform low-intensity workouts, and make time for self-care.

TOOLS TO HELP TRACK YOUR MENSTRUAL CYCLE

*Some types of birth control stop you from ovulating, so it’s hard to track your cycle. But this information is still good to know in case you ever decide to naturally track your cycle or teach someone else how to track their cycle.

WHY TRACK YOUR CYCLE?

Tracking your menstrual cycle allows you to learn when and how long you experience each phase of the cycle.

BENEFITS OF CYCLE TRACKING:

Plan sex according to ovulation (depending on if you want to conceive or avoid pregnancy)
Understand your mood during different phases of the cycle
Know when to expect your period

WITHOUT TOOLS, IT’S HARD TO TRACK YOUR CYCLE

Cycle day 1 is obvious because you bleed. When you stop bleeding, you enter your follicular phase, but don’t know when you’ll ovulate and enter your luteal phase without using tools.

CYCLE TRACKING WITH A BASAL BODY THERMOMETER

Your basal body temperature (BBT) is your resting (and lowest) body temperature.
Basal body thermometers measure to two decimals rather than one (your BBT will be 98.92 rather than 98.9).
You must take your BBT with the basal body thermometer every day at the same time right when you wake up — any activity (even getting out of bed) can increase your BBT.
To accurately track your BBT, record it on a chart for at least three cycles. Take your BBT orally for most accurate results.

HOW TO PREDICT OVULATION USING YOUR BBT RECORDS

About three days after ovulation, your BBT slightly increases — that increase in temperature lasts throughout your luteal phase.

Use your BBT records to see when you’ll have another temperature increase, which will indicate when you ovulate next (3 days before the BBT increase)

CYCLE TRACKING WITH AN OVULATION PREDICTOR KIT

Ovulation Predictor Kits (OPKs) measure LH levels in your urine — remember ovulation begins when your luteinizing hormone (LH) levels increase.

High LH levels = a positive result. After ovulation, LH levels drop so you will get a negative result.

MORE ACCURATELY PREDICT OVULATION USING BOTH A BASAL BODY THERMOMETER AND AN OPK

After tracking your cycle with a basal body thermometer for 3 cycles, you will see the BBT increase in each cycle. So, about a week before your predicted BBT increase (which will be 3 days before ovulation) track your LH surge with an OPK (this is when you’re most fertile).

Things to be aware of:

Consult your doctor and do more research before using your BBT records as birth control.
Other things can affect your BBT (like alcohol and stress). Talk to your doctor and/or do more research on this if needed!

How To Track Your Menstrual Cycle & How it Affects Your Mood

IN THIS POST

LEARNING ABOUT THE MENSTRUAL CYCLE CHANGED MY LIFE