Key Takeaways:
- Cycle Awareness Matters: Knowing the four phases of your menstrual cycle is key to recognizing how hormonal changes impact your mood and energy levels throughout the month.
- Each Phase Has Power: From menstruation to ovulation, each cycle phase brings unique mood shifts that can be used to support self-care.
- Body Literacy Is Empowering: Embracing your body’s natural rhythm encourages informed period care and nurtures a more compassionate, connected relationship with yourself.
Every month, your body moves through a cycle that quietly influences how you feel, think, and show up in the world. Maybe you’ve noticed the shift: a burst of energy mid-month, a few days where everything feels a bit heavier, or a wave of confidence you didn’t see coming. These aren’t just passing feelings; they’re closely tied to the 4 phases of your menstrual cycle, each playing a distinct role in how you feel, both emotionally and physically.
At Saalt, we believe that understanding your cycle is a form of self-advocacy. When you know what’s happening in your body, you can care for it with more intention by choosing period products that align with your lifestyle, your values, and your rhythm. That’s why we’re here to offer sustainable solutions that meet you where you are, and to bring clarity to topics that have too often been ignored.
In this guide, we’ll break down the 4 phases of the menstrual cycle and moods, so you can work with your body, not against it. Let’s go through each phase together and redefine what it means to be in sync with yourself.
Phase 1 – Menstruation: Turning Inward And Restoring Energy
According to Raleigh OB/GYN, the menstrual phase kicks off Day 1 of your cycle — the beginning of your period. For most people, this lasts 3 to 7 days. During this time, the uterine lining is shed and released from the body if fertilization hasn’t taken place, setting the stage for a fresh cycle to begin. On a hormonal level, estrogen and progesterone levels are at their lowest, and the body enters a natural low-energy state. While this might feel like a slump, it’s a gentle reminder from your body to slow down and rest.
The Hormonal Landscape: What’s Happening In Your Body
When it comes to emotions during the menstrual cycle, this first phase is most often associated with low energy, emotional sensitivity, and fatigue. As estrogen and progesterone levels drop, your pituitary gland releases follicle-stimulating hormone (FSH), which helps prepare your body for the next phase of the menstrual cycle. But for now, your body is asking for rest, reflection, and kindness.
Mood And Mindset: How You Might Feel
It’s perfectly natural to feel more tired, sensitive, or even raw during this time. Your body is working hard, and your mood may follow its lead. Rather than forcing yourself to keep going, giving yourself permission to retreat can be a form of strength. This is your invitation to slow down and truly show yourself some love. Here are some gentle ways for you to do just that:
- Make Comfort Your Priority: According to the CDC’s Menstrual Hygiene guidelines, slipping into lightweight, breathable clothing can help you stay healthy and comfortable during your period. Cozy layers like Saalt’s moisture-wicking underwear give you reliable period support that feels like a soft hug on heavier days.
- Hydration And Nourishment: Hydrate with warm herbal teas or water and eat foods rich in iron, like leafy greens and lentils. Ample nutrition during this phase can help balance your mood.
- Rest Without Guilt: If you can, create space in your schedule for extra rest. Curl up with a warm drink, make yourself a nourishing meal, or sleep in a little later than usual. For all-day comfort, try period underwear like our Leakproof Comfort Brief. Made with ultra-soft, breathable TENCEL™ Modal, it feels like clouds and works like whoa — perfect for heavier days, overnight, or even unexpected bladder leaks. With Super Absorbency that can replace 7 pads or 10 tampons’ worth of flow, it offers full coverage and peace of mind in sizes XXS to 4XL. Whether you’re stretching, resting, or just laying low, this is period care that truly has your back.
- Choose Period Care That Works With Your Body: Whether it’s a menstrual cup, a period disc, or period underwear, supportive options help you feel in sync, even on your lowest-energy days. Not sure where to start to find your perfect Saalt items? Check out our Saalt Cup Quiz and let us take the guesswork out of your decision!
Above all, practice self-compassion. Mood changes during this time aren’t a flaw; they’re a form of wisdom from your body. Listening and responding with intention can transform the menstrual phase from something to endure into a time of replenishment and empowerment.
Phase 2 – Follicular: Fresh Starts And Rising Confidence
The follicular phase begins on the first day of your period and continues through ovulation, usually lasting around 10 to 14 days. While it overlaps with the first phase (menstruation), its standout moments happen post-period, when energy and mood begin to noticeably shift. As estrogen steadily climbs, your body prepares to release a mature egg. You may feel this hormonal rise as a mental and emotional lift.
The Biology Of A Brighter Outlook
According to NewYork-Presbyterian, this phase is marked by the thickening of the uterine lining and the growth of ovarian follicles. Behind the scenes, one dominant follicle will eventually produce the egg released during ovulation. But it’s not just your reproductive system getting a signal; rising estrogen levels also impact your brain. If you feel more social, optimistic, or ready to take on new challenges, that’s not a coincidence! These are natural follicular phase symptoms that reflect how your body and mood are in sync.
Fueling The Energy Shift
You might notice workouts feel more doable during this phase. Experts at NewYork-Presbyterian suggest this is an ideal time to embrace high-impact movement like running, biking, or strength training to take advantage of your follicular phase mood. Your body is primed for more exertion, and your brain may be more willing to tackle tasks with enthusiasm. However, your body may be craving iron during this time as well, since you experience blood loss during your period. Make sure to eat iron-rich foods like spinach or lean meats, plus complex carbohydrates (like quinoa or brown rice) that sustain energy levels. Vegetables such as broccoli and cabbage may also help balance estrogen as it continues to rise.
Harnessing Momentum
From tackling creative projects to simply checking things off your to-do list, the follicular phase offers a window of momentum. Your mood may lift and the emotional weight of the previous week could feel lighter. If you’ve ever wondered how you feel at different stages of the menstrual cycle, this is a standout moment for growth, productivity, and joy. Let yourself lean into the rhythm of this phase. That boost of energy you’re feeling? It’s your body’s way of cheering you on.
Phase 3 – Ovulation: Peak Power And Social Spark
Welcome to your inner glow-up. The ovulatory phase, which typically happens around days 14 to 17 of a 28-day cycle, is short but mighty. According to NewYork-Presbyterian and Raleigh OB/GYN, it’s marked by a sharp surge in hormones, triggering the release of a mature egg from your ovary. This moment, also known as ovulation, is biologically primed for conception. If the egg isn’t fertilized within 24 hours, it simply dissolves, and your cycle keeps moving forward.
You might notice physical cues, like clear, stretchy discharge or a slight spike in body temperature. Some people also feel light bloating or cramping on one side of the abdomen. Whether or not you’re trying to conceive, these signals are your body’s way of saying that something big is happening.
Your Mood: Energized, Social, And Magnetic
If you're wondering about menstrual cycle phases and moods, this phase often brings a special lift — think collaborative, flirty, and in sync with yourself and others. During this time, it’s a good idea to:
- Fuel With Purpose: Iron-rich foods, leafy greens, whole grains, and foods high in folic acid (like eggs and lentils) are helpful if you’re actively trying to conceive or just want to support your body’s hormonal flow.
- Stay Hydrated: Since ovulation can potentially cause bloating, proper hydration may help ease that discomfort.
- Track Your Cycle: If you're curious about conception, using a period-tracking app or a journal can help you better understand your cycle’s rhythm. This way, you can time intercourse during your fertile windows to help raise your chances of getting pregnant if that’s your goal.
This is your natural high point, often bringing a sense of mental clarity, elevated mood, and increased libido. Take what this phase offers and use it in ways that feel good for you. Your body’s working in harmony, and this moment of clarity and confidence is worth noticing.
Phase 4 – Luteal: Slow Down, Tune In
As your cycle nears its close, the luteal phase is your body’s quiet cooldown — a time to reset, reflect, and prioritize nourishment from the inside out. This phase begins after ovulation and lasts until menstruation begins, typically covering Days 15–28 of your cycle. Hormones like progesterone rise early in this phase to support a potential pregnancy, then gradually drop if fertilization doesn’t occur.
Your Body Is Shifting Gears
As Raleigh OB/GYN explains, during the luteal phase, the corpus luteum (what remains of the follicle that released the egg) produces progesterone to help stabilize the uterine lining. If no pregnancy occurs, progesterone levels dip, leading to the start of your next period. These hormonal changes can bring on common premenstrual syndrome (PMS) symptoms like bloating, breast tenderness, fatigue, irritability, or heightened emotions. This shift can impact digestion, mood, and even sleep, so it’s a good time to listen to your body and simplify your routine.
Your Mood: Tender And Introspective
The luteal phase is often where emotional sensitivity peaks. You might find yourself more reactive or in need of solitude. That’s not weakness; it’s a natural response to internal shifts. Consider opening up your social calendar and focusing on low-pressure activities that restore your calm. Sleep may feel more elusive due to fluctuating hormone levels, so focus on soothing nighttime rituals like restorative yoga or taking a warm bath.
Food And Lifestyle Choices
During this time, you may crave comfort foods. Instead of resisting or limiting your diet, try responding with nutrient-dense choices that stabilize your blood sugar and support digestion. Think brightly colored fruits and veggies, fiber-rich grains, healthy fats, and omega-3s from salmon or flax. And yes, dark chocolate can go a long way to satisfy your sweet tooth while providing antioxidants!
To help with bloating, stay hydrated, go light on processed foods and salty snacks, and consider gentle movement like walking. Caffeine, carbonated beverages, and alcohol might be more disruptive this week, so scaling back could help reduce sleep disturbances.
Tune In Without Judgment
The luteal phase asks for a softer approach — a reminder to meet yourself with grace rather than grit. If motivation dips or moods fluctuate, try not to overexert yourself. Taking time to recover can make the transition into menstruation smoother and less stressful.
This phase offers a powerful opportunity to practice compassion and care for yourself without needing a reason. You’re allowed to rest, shift gears, and reset. That’s not stepping back; it’s part of the rhythm that helps you show up as your best self, for you and the people you care about.
Make The Switch
Understanding the 4 phases of the menstrual cycle and its moods is a foundation for self-awareness, self-compassion, and better support. Each phase brings its own rhythm and emotions. When you recognize how you feel at different stages of the menstrual cycle, you open the door to making choices that meet your body with empathy instead of resistance.
At Saalt, we’re here for that entire journey. Our mission is to help you feel more in sync with your body, offering thoughtfully designed period care that moves with you. Whether that’s our reusable menstrual cups and discs or ultra-comfy leakproof period underwear, our products are made to support your comfort, confidence, and sustainability goals.
You don’t have to manage these shifts alone. With more education, less stigma, and increased accessibility to better period care options, we can all move through each menstrual cycle with a little more grace. Let’s continue advocating for care that’s inclusive, informed, and rooted in respect for our bodies and our planet.
Read also:
- Period Insomnia: Why Your Period Messes With Your Sleep And What To Do
- Why Do You Get Night Sweats During Your Period? A Hormonal Breakdown
- Bloating After Your Period? Here’s What Your Body Is Telling You
Frequently Asked Questions About The 4 Phases Of The Menstrual Cycle And Moods
What are the 4 phases of the menstrual cycle?
The four phases are:
- Menstrual phase: Your period, where you shed your uterine lining.
- Follicular phase: Hormones begin rising; energy and confidence may increase.
- Ovulatory phase: A mature egg is released.
- Luteal phase: The body prepares for pregnancy, or gears up for menstruation again.
Understanding these phases helps demystify emotional changes and allows you to reconnect with your body’s natural rhythm.
Does diet influence mood during each phase of your period?
It can! Just like your cycle, your nutritional needs shift throughout the month. Eating a balanced mix of leafy greens, complex carbs, healthy fats, and protein can help support hormonal balance — especially in the luteal phase, when mood swings and bloating are more common. Staying hydrated may also help ease bloating.
Can exercise help balance moods throughout the menstrual cycle?
Yes! Movement is a powerful mood booster. Higher energy levels in the follicular and ovulatory phases might make you feel even more powered up during a run or bike ride. However, gentle walks, stretching, or yoga may feel more supportive during the menstruation or luteal phases. Physical activity helps release endorphins, which can improve your overall sense of well-being throughout your cycle. The key? Listen to your body and meet it where it is.
How long does each menstrual cycle phase last?
The average cycle is broken into four phases:
- Menstrual: About 3 to 7 days
- Follicular: About 10 to 14 days (includes menstruation)
- Ovulatory: About 24–48 hours
- Luteal: About 14 days
Cycle lengths vary from person to person and can fluctuate month to month. Using a period tracker can help you figure out what the norm is for your body.
Do all women experience mood changes at the same phases?
Nope! No two cycles (or two bodies) are alike. That’s part of what makes cycle tracking so helpful. While hormonal shifts follow a general pattern, your emotional and physical responses are unique. Some feel extra sensitive before their period, while others notice shifts earlier in the cycle. Knowing how you feel at different stages of your menstrual cycle allows you to anticipate needs and plan supportive care accordingly.
Can tracking your cycle help predict mood changes?
Absolutely! Tracking offers valuable insight into your physical and emotional patterns. Whether you prefer a digital tracker or pen-and-paper journaling, cycle awareness can help you feel more in sync with your needs. It’s a simple, empowering way to advocate for yourself with a little more compassion and a lot less guesswork.
