It’s surprising how many individuals assigned female at birth (and even fewer assigned male at birth) have never seen a visual representation of the menstrual cycle’s hormonal fluctuations—let alone understand the powerful influence of the “hormonal flip-flop” that happens midway through the cycle. Gaining a deeper understanding of your full cycle can foster empathy, self-awareness, and a sense of empowerment in your daily life. (For a more comprehensive understanding of the entire menstrual cycle, refer to our other articles that explore each phase in greater detail.)
These hormonal changes, which ebb and flow throughout the month, play a significant role in mood, energy, and overall well-being. One such pivotal time is around days 17 to 19—a period some humorously call “divorce day!” This is due to the emotional roller coaster often brought on by shifting hormones at this time of the cycle.
Understanding the Hormonal Dynamics
During days 17 to 19, typically within the early luteal phase, there’s a notable shift: estrogen levels, after a secondary rise, begin to drop, while progesterone remains elevated. This hormonal transition can lead to mood swings, irritability, and emotional sensitivity. Some individuals may experience heightened anxiety or feelings of sadness during this time. Here are some strategies to navigate days 17-19:
Self-Awareness
- Track Your Cycle: Utilize apps or journals to monitor your menstrual cycle and associated moods. Recognizing patterns can help anticipate emotional changes.
Understanding the hormonal dynamics of your menstrual cycle empowers you to anticipate and manage emotional fluctuations effectively. It can be challenging to grasp your cycle’s nuances, but the best place to start is by tracking. Tracking can be invaluable in understanding your unique body and the natural rhythms it follows each month. By implementing strategies like these, you can navigate the mid-cycle “roller coaster” with greater ease and resilience.
Intuitive Practices
- Intuitive Eating: The concept of intuitive eating emphasizes paying attention to your body’s hunger and fullness cues rather than trying to force a rigid meal plan or “diet” consistency throughout the month. This approach encourages you to eat in response to your physiological needs rather than what you “think” you should eat based on external rules or expectations. By practicing intuitive eating, you foster a healthier relationship with food and align with your body’s natural rhythms, honoring what it needs in each phase of the cycle. To learn more about the principles of intuitive eating and how to implement them, visit intuitiveeating.org.
- Intuitive Movement: Engage in physical activities that feel good to your body during this phase. Listening to your body’s signals throughout the month allows you to assess whether you need something gentle, like yoga, walking, or rest, or if your body is calling for movement that helps process emotions, like more intense exercises. Honoring your body’s signals can promote a profound sense of well-being.
Stress Management
- Mindfulness Practices: Mindfulness often gets confused with meditation. While meditation typically involves dedicated time and space to focus on the breath, thoughts, or a specific practice, mindfulness is the ongoing practice of being aware of oneself in the present moment. It’s about tuning into your emotions, thoughts, and physical sensations as they arise throughout the day, without judgment or the need to change them.
Mindfulness invites you to acknowledge and validate your experiences with radical acceptance. For example, instead of pushing away feelings of aggravation, you might pause and say, “It makes sense that I’m feeling aggravated right now. My body is on an emotional roller coaster.” Or, “The world is telling me to keep going, but my body is asking for extra attention right now. What am I feeling? What do I need?”
This practice encourages curiosity and compassion toward your body’s needs. Ask yourself, “If I didn’t have kids or work obligations, what would I do right now to care for myself? Can I find a way to meet even a part of that need for just one minute?” Mindfulness doesn’t aim to eliminate discomfort but instead helps you accept it, fostering a sense of connection and balance.
By practicing mindfulness, you build a deeper awareness of your body’s signals and develop the ability to respond with care and compassion, even during challenging moments.
Seek Support
- Professional Guidance: If emotional symptoms become severe or disruptive, it’s important to consult a healthcare provider. They can help determine if conditions such as premenstrual dysphoric disorder (PMDD) or other hormonal imbalances may require additional support or intervention. Professional guidance can provide clarity and access to resources tailored to your unique needs.
- Community Connection: We love witnessing women connect over their cycles and help normalize their experiences. Sharing stories, challenges, and insights can create a sense of belonging and understanding, reminding us that we’re not alone in navigating the complexities of our cycles. Engaging with support groups or online communities can be a powerful way to build connections, find encouragement, and celebrate the shared experiences that come with being in tune with our bodies.
Bringing it Together
Eating and moving in balance with where you are naturally in your cycle helps you connect more deeply to the cues your body is sending. When you listen, your body feels acknowledged—it’s less likely to become irritable, frustrated, or feel as though you’re ignoring its needs. Learning to trust these signals fosters a relationship of mutual respect between you and your body, ultimately leading to more harmonious cycles and improved overall well-being.
By integrating tracking, intuitive practices, and mindfulness into your routine, you can navigate the challenges of your cycle with greater awareness and resilience. These approaches foster a deeper connection to your body and its natural rhythms, empowering you to live in harmony with your cycle.
*This article is for informational purposes only and is not intended as medical advice. Please consult a qualified healthcare provider for personalized guidance on your menstrual health or any medical concerns.
