Your Hormones Called, They Want You to Stop Gaslighting Yourself

If you learned anything about menstrual cycles in school, it probably went: “Use a pad, don’t get pregnant. Here's a banna!” There was zero talk about how your hormones influence your productivity, mood, food cravings, sleep, or friendships. And we wonder why so many people shrug off hormonal changes! 

But research is clear: fluctuating estrogen and progesterone throughout your cycle impact your brain’s neurotransmitters (serotonin, GABA, dopamine) and can affect mood, thinking, appetite, motivation, and energy 

Let’s break it down phase by phase, so you can actually work with your body instead of silently fighting it.

Menstrual Phase (Days 1–5): Rest, Rebuild, Repeat

What’s Happening

Your estrogen and progesterone are at rock bottom; your body is shedding the uterine lining. (more)

How You Might Feel

Exhausted, crampy, mentally foggy, and emotionally reserved. You don’t want pressure, decisions, or small talk.

Support Tips

Eat iron‑rich foods (spinach, lentils), vitamin C (citrus, berries), and omega‑3s (salmon, chia). Gentle movement or rest is key.

Follicular Phase (Days 6–14): Energy and Renewal

Hormone Flow

Estrogen builds, lifting energy, creativity, clarity, and focus. (more)

How You Might Feel

Brain buzzing, social, ready to crush tasks and connect. If you hormonally identify beyond female, consider your cycle pattern similarly.

Support Tips

Fuel with lean protein, whole grains, fermented foods for gut‑hormone support. This is prime time for strength training, idea generation, and social planning.

Ovulation (Days 15–17): Peak Performance Phase

Hormone Highlights

Estrogen peaks and testosterone rises briefly. Welcome, nitric energy and confidence. (more)

How You Might Feel

Flirty, bold, mentally sharp, socially magnetic. You feel seen, and want like it.

Support Tips

Continue protein, antioxidants, and healthy fats (avocado, olive oil). High‑intensity workouts or creative collaboration shine now.

Luteal Phase (Days 18–28): Mood Rollercoaster (PMS / PMDD Window)

Hormonal Power Play

Progesterone rises, estrogen declines sharply. For 3–8% of people, neuro‑sensitivity leads to PMDD (intense mood swings, irritability, anxiety, fatigue, cognitive disturbances lasting up to two weeks before your period). (more)

How You Might Feel

May include emotional exhaustion, frustration, shame spirals, insomnia or hypersomnia, anxiety; sometimes deep irritation triggered by small things.

Support Tips

Eat magnesium-rich foods (dark chocolate, nuts), vitamin B6 (bananas, oats), stabilize blood sugar with complex carbs. Move gently: walks, yoga, restorative stretches.

 Extra Notes on Hormonal Health

• Most folks (~75%) experience PMS symptoms to varying degrees; about 5–8% meet clinical criteria for PMDD.

• Estrogen and progesterone interact with serotonin, GABA, and dopamine; fluctuations can amplify anxiety, brain fog, and emotional regulation difficulties. (more)

• PMDD is recognized psychiatric condition; diagnosis requires cyclical symptom tracking over multiple months.

Practical Cycle-Positive Actions

1. Track your cycle and mood patterns using an app like Clue or MyFlo, or old‑school journal.

2. Flag recurring patterns: if you consistently feel low or anxious during luteal phase, bring it into therapy or medical care.

3. Talk to your PCP or OB/GYN about testing for hormonal imbalance, thyroid, or PMDD if your symptoms significantly impact your life.

4. Lifestyle supports: prioritize sleep, gut‑friendly anti‑inflammatory diets, reduced caffeine/alcohol, stress management practices like meditation or breathwork. (more)

5. Therapy strategies: cognitive reframing, body‑obedient routines (sync energy to cycle), emotion regulation tools, and tailored self‑compassion.

Therapy Can Help You Untangle This

At The Mind Lab Therapy , I support clients in tracking hormonal patterns, advocating for medical care when needed, and creating routines that honor your phases instead of exploiting them. I help validate hormonal symptoms without pathologizing them. You're not out of control, you just need answers.

If you’ve ever thought “therapy tools worked better before I hit week 3” or “I’m not crazy, I just feel so different”, you’re not alone. Let’s map this together.

The Mind Lab Therapy offers virtual therapy for Maryland and New York clients. I specialize in helping high‑achieving individuals navigate hormonal mood shifts, burnout, anxiety, and emotional self‑trust.

✨ Stay curious, stay informed, stay awesome ✨