Do you struggle in some way with your menstrual cycle or is it a burden to deal with once a month? You’re definitely not alone! Here in Ireland, we don’t talk much about periods but times are definitely changing.
Many of us have felt shame or embarrassment around our periods or the need to hide it and that can be particularly difficult for people who struggle in some way with it. The good news is, there is quite a lot we can do to support the menstrual cycle and this includes how it impacts both our physical and mental health.
When we think about the menstrual cycle, we often think about our period but there is so much more to the menstrual cycle than just those few days. Understanding the whole cycle can be very empowering in understanding your body and knowing how to support it.
You might get pain, PMS or mood swings. Or maybe there are mental health challenges like depression or anxiety that you haven’t yet linked to your hormones. So, let’s start with the first useful tool in understanding how our hormones change around the menstrual cycle and what that means exactly in terms of energy levels and mental health. I use the analogy of the seasons of the year to explain the cyclical ebb and flow of hormones each month.
‘Inner winter’ marks menstruation or your period. This is the first day of your period until about day 5 or 6. In the general season of winter, it is cold, dark and we feel like staying cosy inside. Nature dies and retreats back into the ground in order for new life to emerge in spring. The same is with the ‘inner winter’ of the menstrual cycle when girls or women are on their period. Energy is at its lowest so it is a very helpful thing to slow down, to rest and to not feel guilty if you don’t feel like doing anything. Take some time each month during your period to practice self-care and rest in a way that works for you. Ask for help from family and friends if you suffer badly with pain and let yourself retreat from the world a bit.
‘Inner spring’ is from about day 6 – 11 of the menstrual cycle after your period where you feel your energy begin to pick up again. You might still be on your period a little bit but you start to feel yourself coming back out into the world again. On a hormonal level, oestrogen is picking up so you might feel like exercising and socialising again. The risk here is that we rush out of the slow menstruation energy too quickly and we can become drained, burned out and experience social anxiety here. The trick is to still take it gently and cherish yourself as you come back out into the world on that energetic level. This may look like speaking kindly to yourself, not putting too much pressure on yourself and taking moments of mindfulness or some quiet time throughout the day.
‘Inner summer’ is the fertile ovulation time of the cycle from about days 12 – 20. This is where oestrogen is at its highest and so we can feel like super woman with lots of energy and emotional resilience. This is a good time to multi-task, get things done, support other people, make up for rest time during ‘inner winter’, go on a date, try that new lipstick and have adventures. Generally speaking, mental health is usually strong here but if you struggle with it, take extra time to be kind to yourself and give yourself a little bit more rest time during menstruation.
‘Inner autumn’ is the week before menstruation from about days 20 – 27. This is the premenstrual phase of the cycle with both oestrogen and progesterone present in the body. This can be a time where Premenstrual Syndrome (PMS) sets in with irritability, mood swings, anxiety, bloating or lack of motivation. This is an important time in the cycle to get regular exercise, to eat plenty of fruit and veg and get plenty of sleep. PMS can arise when we don’t feel we get enough quiet time either, so if that is something you need, carve out some alone time for nice things that bring peace and joy. If there is a lot of stress or sadness in your life, the premenstrual and menstrual phase of the menstrual cycle are good times to feel your feelings and allow yourself some space to feel sad or cry. This can really help with your emotional wellbeing around the cycle because often when we resist those difficult emotions, they get stronger. Let them come and bring kindness and gentleness to yourself.
Support Our Campaign
We rely on the generosity of the public to fund our work and so far together we have achieved great things! Please do continue to support us so we can provide future generations in Ireland with the resources to recognise and talk about their emotions, and equip them to navigate the ever-changing world around them as they grow
