Women’s Hormonal Cycle: A Quick Guide to Self-Awareness and Inner Strength
For many women, the menstrual cycle has long been talked about only in terms of discomfort, inconvenience, fertility or bleeding. But your menstrual cycle, better called your hormonal cycle is much more than that! It is a powerful rhythm that influences energy, emotions, creativity, connection & relationships, self-esteem, mental health and resilience. By understanding and working with these natural changes instead of against them, women can cultivate deeper self-awareness, a more balanced life and mental wellness, and even tap into unique strengths at each stage.
The Four Phases of the Cycle
As mentioned, your hormonal cycle isn’t just about your period or the menstrual phase. It is actually, made up of four phases that transition over a 28-31 day cycle (on average). Each of these phases with distinct hormonal shifts that affect your body and mind. Here is a break down of the 4:
Menstrual Phase (Days 1–5, approx.)
Estrogen and progesterone levels are at their lowest. Energy likely dips, and your body asks for rest. This is a time for reflection and renewal—just as your body is shedding, you can allow yourself to let go emotionally, too. Many women find journaling or quiet self-care grounding here. Things like alone time, lower expectations for self and relationships, and the idea of surrender stand out during this phase.Follicular Phase (Days 6–13)
Estrogen begins to rise, and so does your energy. Focus and motivation increase. This is a natural window for planning, creativity, and trying new things. You may notice improved mood and more confidence—perfect for goal-setting or brainstorming, an increase in desire for connection and socializing and a higher resilience for stress. Overall productivity increases and women typically describe this as a ‘feel good’ phase.Ovulatory Phase (Days 14–16)
Estrogen peaks, testosterone rises briefly, and progesterone starts to increase. Energy, sociability, and communication skills often feel at their strongest. This is a phase of connection and expression—whether in relationships, networking, or leadership roles. This is the phase to plan all your social events not only is there likely to be an increase in capacity for connections and events you’re typically feeling more confident, more self-assured, sometimes more daring and impulsive and often when sex-drive is at its highest.Luteal Phase (Days 17–28)
Progesterone dominates, bringing a calming effect at first, but if unbalanced, may also lead to mood swings or fatigue (commonly known as PMS or Premenstrual dysphoric disorder PMDD, which chances of diagnosis are significantly higher in women with ADHD). This phase invites introspection and completion—tying up projects, caring for yourself, and turning inward. It’s also a time to practice self-compassion rather than self-criticism. Capacity for stress is at its lowest and you can expect to feel shorter tempered, more irritable and overall more heightened emotions.
Abilities and Self-Awareness Through the Cycle
When women build both education on these phases and self-awareness for their specific experience with these shifts in themselves they’re often able to build a perspective of self-compassion. “there’s nothing wrong with me—I’m simply in a different phase.” This awareness reduces shame and empowers you to:
Work with your cycle, scheduling high-energy activities during follicular/ovulatory phases and reserving downtime in menstrual/luteal phases.
Practicing self-compassion and external compassion for all women, when motivation dips, reframing it as a natural ebb, not a flaw.
Celebrate your strengths—whether that’s the reflective wisdom of your menstrual phase, the creativity of your follicular phase, the communication power of ovulation, or the focus and determination of your luteal phase.
Acknowledgment for the patriarchal world we’re all existing in, understanding that the world we currently live in was creating for a male hormonal cycle which consistently repeats every 24 hours (as opposed to 28-31 days)
Why This Matters for Mental Health
Understanding your hormonal cycle is not just a physical process—it’s deeply connected to emotional wellbeing. Even with the significant dips that can occur in your Luteal Phase, many women report overall higher self-esteem, reduced anxiety, and improved relationships once they align their expectations and self-care with their cycle.
Instead of pushing against your body, you can learn to move in rhythm with it—giving yourself permission to rest, rise, connect, and reflect in a natural flow.
Final Thoughts
Your cycle is not a weakness; it’s wisdom. Wisdom for both you and those close to you. It’s a monthly rhythm that, when understood, can deepen your self-awareness and expand your capacity for growth. By tuning into these natural shifts, you can transform how you view your abilities, your energy, and yourself.
Resources and Where to Get Started
Education + Compassion – Remind yourself its not about perfection, but curiosity and learning your unique rhythm
Cycle Journaling – print this information, keep a daily note or mood, energy, sleep, cravings, experiences, and relational needs for 3 months to start noticing patterns.
Keep learning !
Podcasts
Period Power Podcast (Maisie Hill) – Focused on menstrual health and cycle awareness.
Fertility Friday Podcast (Lisa Hendrickson-Jack) – Practical info on cycle charting and hormonal health.
On Health Podcast (Aviva Romm, MD) – Covers women’s health topics, including hormones, stress, and natural approaches.
Apps
Natural Cycles (hormone free birth control/fertility awareness tracker, temperature based cycle tracker)
Clue (science-backed, user-friendly cycle tracker).
MyFlo (designed by Alisa Vitti, integrates cycle syncing tips).
Kindara (great for fertility awareness and body literacy).
Written by D’Arcy Bowker - Registered Psychotherapist (Qualifying) and owner of The Solace Studio