Menstrual Cycle Stages: How You Feel at Each Phase and Self-Care You Need

Menstrual Journal Prompt to Begin:
“How do I usually feel at the start, middle, and end of my cycle? What shifts do I notice in my body, my mood, and my energy?”

Your menstrual cycle isn’t just about your period — it’s a month-long rhythm that affects how you feel physically, emotionally, and even spiritually. When you understand the different stages, you can give yourself more compassion, plan your days better, and lean into the natural strengths each phase brings.

Let’s break down the 4 stages of the menstrual cycle, how you might feel during each one, and simple self-care tips to support your body and mind.

For me, understanding my menstrual cycle has been vital when learning how to become pain-free with endometriosis, balancing my hormones after having a baby, dealing with acne, and starting a weight loss journey. This is why it is important to understand how you feel at different stages of your menstrual cycle.

I can hear my mom in the back of my head saying, “There is a time and place for everything.” And as a woman that has to pay close attention to my cycle to stay balanced, this statement remains the truth! When looking to make life changes, there are times during your cycle that can make it easy with amazing clarity and balance. And then, there are other times, that your body is too busy working to tackle new challenges or start a new journey.

I hope this blog post will help you understand your cycle more and give you the space and grace to tackle life in a meaningful way that helps you reach your goals.

The Four Phases of Your Menstrual Cycle

Your menstrual cycle can be divided into four phases: menstrual, follicular, ovulation, and luteal. Each phase has its own characteristics and effects on how you feel physically and emotionally.

Phase 1: Menstrual Phase

Try This: Start a menstrual cycle journal where you write one sentence a day about how you feel. Over time, you’ll spot patterns that make your cycle less overwhelming.

During this phase of your cycle, it is important to practice radical self-care if you are experiencing any of these symptoms.

Is menstrual pain normal?

Menstrual pain is common. However, it is not normal. If you find yourself experiencing constant discomfort during this time, your body may be trying to send you a message. Take the time to get your blood tested and ensure you don’t have any deficiencies that need to be balanced.

If your symptoms require taking more than 3 pain pills and/or effects your daily activities, it is time to talk to your doctor about what is causing your pain.

What you can do during your menstrual phase:

To ease your discomfort and improve your mood during your menstrual phase, you can try some natural remedies such as:

• Taking supplements that aid with inflammation
• Applying heat to your lower abdomen or back
• Drinking plenty of water and herbal teas
• Eating foods rich in iron, calcium, magnesium, and vitamin B6
• Avoiding caffeine, alcohol, salt, and sugar
• Exercising moderately
• Practicing relaxation techniques such as meditation, yoga, or breathing exercises
• Getting enough rest and sleep
• Seeking support from your friends, family, or therapist
• Avoid stressful situations
• Catch up on rest
• Taking a bath with epsom salt

For a full list of ideas to tackle menstrual pain, read:

• 50 Natural Remedies for Period Cramps
• 7 Herbs for Menstrual Pain
• How to Increase Progesterone Naturally
• Does Burdock Root Help with Periods?
• Chlorophyll Water Recipe for Inflammation

Phase 2: Follicular

💡 Try This: Write down 3 things you want to begin or create during this phase.

What you can do during your Follicular Phase:

This is the time to make things happen! You may feel like the best version of yourself. If you want to go to the moon, this is the time to make a plan.

• Plan or start new projects that require mental or physical effort
• Pursue your personal or professional goals
• Learn new skills or hobbies
• Socialize with friends or meet new people
• Have sex for pleasure or conception
• Track your ovulation signs such as basal body temperature (BBT), cervical mucus, or ovulation tests

Ovulation Phase

Try This: Schedule presentations, dates, or social activities during ovulation — you’ll naturally feel magnetic.

What you can do during your ovulation phase:

The ovulation phase is a special time if you are looking to conceive. If this isn’t the time, this phase in time is important to develop some consistency with new things started in your follicular phase. you can:

• Try to conceive or use protection if you don’t want to conceive
• Be consistent with the habits and projects your started in your follicular stage
• Try something new or exciting
• Express your emotions and creativity
• Appreciate your beauty and femininity

Luteal Phase

Try This: Journal prompts like “What is my body asking me to release?” or “What do I need to feel supported?”

Some people may also have premenstrual dysphoric disorder (PMDD), which is a severe form of PMS that affects their mental health and daily functioning. This could be a sign that something else may be a factor of your pain and discomfort. Take the time to talk to your doctor about your symptoms to see if endometriosis or another disorder may be causing extreme symptoms.

What you can do during the luteal phase:

This is a phase full of hormonal and emotional roller coasters. During this time, it is important to:

• Eat a balanced diet that includes complex carbohydrates, lean protein, healthy fats, and fiber
• Limit your intake of caffeine, alcohol, salt, and sugar
• Exercise moderately to boost your mood and reduce stress
• Practice self-care activities such as reading, listening to music, or taking a bath
• Be gentle and compassionate with yourself and others
• Seek help from your doctor if you have severe PMS or PMDD symptoms

Be gentle with yourself!

Your menstrual cycle is a natural and powerful process that affects how you feel throughout the month. By knowing the four phases of your menstrual cycle and how they influence your body and mind, you can better understand yourself and your needs. You can also use this knowledge to plan your activities, manage your emotions, and take care of your health. Remember that every person is different and that your cycle may change over time due to various factors such as age, stress, illness, medication, or lifestyle. Therefore, it is important to track your cycle and listen to your body’s signals.

Menstrual Health & Pain Relief

If you are dealing with severe menstrual pain and want to find natural pain relief, I created the Period Pain Relief Guide: Periodish Ebook and Planner for you! Use the following code to get 50% off of your download: PeriodPainFree

More Health and Wellness

• The Best Menstrual Health Products You Need on Your Journey
• Red Wine Benefits for Endometriosis
• Chlorophyll Water for Healing
• 8 Miraculous Benefits of Chasteberry for Periods & PMS