Tracking Your Cycle & Understanding the Four Phases: A Guide to Reclaiming Your Rhythms

Most women grow up knowing only the basics about their menstrual cycle: you bleed, you ovulate, and the rest is a mystery you’re meant to “just deal with.” But your cycle is not simply a monthly inconvenience, it is a biological rhythm, a psychological landscape, and for many women, an emotional compass.

When you track your cycle, and begin to embody its rhythms, you aren’t just counting days. You’re learning the language of your body. This awareness can help you understand mood shifts, fatigue, cravings, motivation, creativity, libido, and the onset of symptoms like PMS, PME, and PMDD, anxiety, or brain fog. It turns confusion and helplessness into clarity and gives you back a sense of control over your body again.

Below is a breakdown of the four phases of your cycle and what’s happening hormonally, physically, and emotionally, plus simple ways to support each stage.

Phase 1: Menstrual Phase (Days 1–5)

What’s happening hormonally:

Estrogen and progesterone drop sharply. Your uterus sheds its lining, which often brings lower energy, inward focus, and a need for rest and rejuvenation.

How you might feel:

• Tired or slow

• More introspective

• Sensitive, intuitive

• Desire for solitude or comfort

These shifts happen because your body is doing a physically demanding process: contracting the uterus, using more minerals (iron, magnesium), and redirecting energy from outward tasks to inward repair.

How to support yourself and why these help:

Prioritise rest where possible During menstruation, your metabolic rate increases slightly and your nervous system shifts toward parasympathetic dominance. Rest isn’t laziness, it’s biological efficiency, allowing your body to direct energy into repair and hormone recalibration.

Warm foods Warm, easy-to-digest meals such as soups, stews, and oats support circulation and reduce cramping. Heat relaxes uterine muscles, while slow-cooked foods help stabilise blood sugar, which prevents the fatigue and irritability that hormone withdrawal can trigger.

Reflective journaling Low estrogen reduces external focus and increases internal emotional awareness. This makes it a natural time for clarity, insight, and truth-telling. Journaling here helps you identify unmet needs, patterns, or boundaries you’ve ignored.

Track symptoms like cramps, headaches, emotional sensitivity These symptoms reveal what your body may be lacking:

• cramps → low magnesium or inflammation

• headaches → fluctuating estrogen or dehydration

• emotional sensitivity → serotonin shifts during hormone withdrawal

Tracking shows patterns over time and helps you support your body before symptoms escalate.

Tracking prompts:

What do I need more of? Reveals nourishment, rest, or emotional support your body is asking for.

What do I need less of? Helps reduce overstimulation, stress, caffeine, or obligations that drain you.

What truth is rising now that I’ve slowed down? Menstruation naturally brings introspection and deeper awareness.

Phase 2: Follicular Phase (Days 6–12)

What’s happening hormonally:

Estrogen begins to rise again, bringing increased energy, clearer thinking, and a sense of motivation and possibility. Your brain becomes more responsive to dopamine and serotonin, which lifts mood and improves creativity.

How you might feel:

• More optimistic

• Brain fog lifts

• Stronger, motivated, creative

• More social

These shifts happen because estrogen strengthens communication between brain hemispheres, enhances memory, and stabilises mood.

How to support yourself and why these help:

Schedule tasks that require focus or planning Rising estrogen boosts cognitive flexibility and problem-solving.

Fresh, vibrant foods Lighter, nutrient-rich foods (greens, lean protein, whole grains) support steady energy without heaviness.

Experiment with new ideas or routines The brain is more open to novelty when estrogen rises — so this is the perfect time for new habits or creativity.

Tracking prompts:

• What projects or ideas feel exciting this week?

• Where do I feel my energy returning?

Phase 3: Ovulatory Phase (Days 13–15)

What’s happening hormonally:

Estrogen is at its highest. LH spikes to trigger ovulation. Communication, energy, and sociability often peak because your brain is primed for connection.

How you might feel:

• Confident, expressive

• Energised

• Clear-headed

• More connected to others

  
  

How to support yourself and why these help:

Have important conversations or presentations: High estrogen improves communication, empathy, and clarity making it a perfect time to put yourself out there.

Stay hydrated + increase fibre (estrogen detox): This helps your liver process the heightened estrogen load and prevents bloating or headaches.

Enjoy social activities :Your brain is wired for connection and socialising supports emotional wellbeing.

Tracking prompts:

• What feels effortless right now?

• Where is my energy naturally wanting to go?

  
  

Phase 4: Luteal Phase(Days 16-30) 

This is the phase most women misunderstand, especially those experiencing PMS, PME, or PMDD.

What’s happening hormonally:

Progesterone rises after ovulation. If conception doesn’t occur, both progesterone and estrogen drop sharply. This withdrawal can create mood shifts, anxiety, anger, fatigue, and cravings not because you’re “dramatic,” but because your neurochemistry changes quickly.

How you might feel:

• More sensitive or reactive

• Lower tolerance for stress

• Desire for structure, order, boundaries

• Fatigue or brain fog

• Strong emotions or irritability

  
  

Progesterone influences GABA (a calming neurotransmitter). When it fluctuates, your stress system becomes more sensitive, This is what begins to create the effects of PME, and PMDD symptoms.

How to support yourself and why these help:

Prioritise sleep: Sleep becomes more fragile due to progesterone changes, deeper rest stabilises mood and cravings.

Protein + fibre + healthy fats: Blood sugar is less stable in the luteal phase, it's important to eat balanced meals to prevent mood crashes and fatigue.

Reduce caffeine/alcohol if you’re sensitive:  Both amplify anxiety, disrupt sleep, and worsen late-luteal irritability.

Delegate tasks instead of pushing harder: Your brain is wired for detail, not multitasking, in this phase consider how to support this change in your day to day life.

Create space for emotional regulation: Breathwork, somatic tools, or quiet time in nature can reduce overwhelm by supporting your oversensitive and keeping you grounded.

Tracking prompts:

• What triggers are showing up?

• What support do I need for the next 3–5 days?

• What boundaries would make this easier?

Why Tracking Your Cycle Matters

When you track consistently, you begin to notice:

• The exact day symptoms begin

• Whether your luteal phase is too short

• Patterns in mood, cravings, energy, sleep

• Which foods help or worsen symptoms

• How stress affects your hormones

• Whether symptoms align with PMS, PME, or PMDD

It removes shame and gives you data and data gives you power!

How to Begin Cycle Tracking

You don’t need a fancy app only consistency. Begin to Track daily:

• Your mood (1–10)

• Your energy (1–10)

• What cravings you have

• How you sleep

• Stress Levels

• If exercise is helpful, and type of exercise

• Physical symptoms

• Triggers or notable events

Reflect weekly:

• What felt easy?

• What felt hard?

• What supported me?

• What drained me?

• What patterns are emerging?

Over time, your cycle becomes a map, showing you how to support your mind, body, and emotions each month.

Integrating Cycle Awareness When Living With PME or PMDD

If you experience PMS, PME, or PMDD, tracking is not optional it’s essential for managing and healing symptoms. Tracking helps you separate:

• Hormonal symptoms

• Trauma triggers

• Stress responses

• Unmet needs

• Relational patterns

  
  

Most importantly, it helps you prepare. When you can see more clearly what is ahead, you’re able to organise your life in a way that supports regulation instead of spiralling. Understanding these five pillars is the foundation of reclaiming your freedom and power with PMDD and PME. If you feel called to explore this more deeply, you can book a 1-1 consultation.

Living With PMS, PME, or PMDD

Understanding which one you experience is the first step toward relief. Once you can name what’s happening, you can map support strategies that fit your experience instead of trying to push through. At The Feminine Rhythm, this is how we support women:

Peer connections

Support Group (peer support for PMS, PME & PMDD) shared experiences reduce isolation and normalise what can feel overwhelming.

PMDD 1-1 Healing

1–1 Coaching (personalised PMDD support) structured, individual routines that work with your cycle, not against it.

Nervous system regulation

Somatic Course (body-based healing → PMDD support)  tools that retrain stress responses and build resilience across all phases.

References

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• Clue. (2021). Cycle tracking and hormonal patterns. BioWink GmbH.

• Coutinho, L. M., & Lopes da Silva, L. (2020). “Menstrual cycle as the fifth vital sign: implications for health and education.” Women’s Health Reports, 1(1), 1–9.

• Derntl, B., et al. (2008). “Impact of menstrual cycle phase on human brain structure and function: evidence from functional magnetic resonance imaging.” NeuroImage, 41(2), 632–638.

• Eisenlohr-Moul, T. A., et al. (2017). “Toward the reliable diagnosis of premenstrual dysphoric disorder (PMDD): the Carolina Premenstrual Assessment Scoring System (C-PASS).” American Journal of Psychiatry, 174(1), 51–59.

• Epperson, C. N., Steiner, M., & Hartlage, S. A. (2012). “Premenstrual dysphoric disorder: evidence for a new category for DSM-5.” American Journal of Psychiatry, 169(5), 465–475.

• Girdler, S. S., & Light, K. C. (2008). “Biopsychosocial predictors of premenstrual symptom severity: roles of sympathetic activity, adrenal responsiveness, and psychosocial stress.” Psychosomatic Medicine, 70(4), 538–548.

• Harvey, L. J., et al. (2019). “Women’s iron requirements and menstrual losses.” European Journal of Nutrition, 58(4), 1613–1619.

• Jacobs, E., & D’Esposito, M. (2011). “Estrogen shapes dopamine-dependent cognitive processes: implications for women’s health.” Journal of Neuroscience, 31(14), 5286–5293.

• Payne, P., Levine, P. A., & Crane-Godreau, M. A. (2017). “Somatic experiencing: using interoception and proprioception as core elements of trauma therapy.” Frontiers in Psychology, 8, 1–12.

• Reed, B. G., Carr, B. R., & Paulson, R. J. (2018). “The normal menstrual cycle and the control of ovulation.” In Endotext [Internet]. MDText.com, Inc.

• Symul, L., et al. (2019). “Assessment of menstrual health status and evolution through mobile apps for fertility awareness.” NPJ Digital Medicine, 2(1), 64.

• Torres, S. J., et al. (2020). “Nutritional strategies for mood and energy stability across the menstrual cycle.” Nutrients, 12(11), 3261.