If you experience severe PMS, PMDD, or suicidal ideation,
please reach out to a mental health professional.
You are not broken. You deserve support.
Hormones affect mood—this is biology, not failure.
My mood shifts are not madness.
My cycle speaks through my psyche.
I honor the shadows and the light.
Mental health and hormones are woven together.
I deserve care in every season of my mind.
Copy this invocation in your own handwriting to open compassionate space for mental health exploration.
Track mood, anxiety, energy, and mental clarity across one complete cycle. Look for patterns.
| Cycle Day | Phase | Mood (1-10) | Anxiety Level | Notes/Triggers |
|---|---|---|---|---|
| 1-7 | Menstrual | |||
| 8-14 | Follicular | |||
| 15-18 | Ovulatory | |||
| 19-28 | Luteal |
How does my mental health shift across my cycle? When am I most anxious? Most depressed? Most clear-minded?
What stories have I been told about PMS, mood swings, and "being emotional"? How have these narratives affected how I see myself?
If my luteal phase could speak, what truth is it trying to tell me? What boundaries need to be set? What needs to change?
Track physical and psychological symptoms in the luteal phase (days 19-28). This data can help you and your healthcare provider.
| Symptom | Severity (1-10) | When It Appears | What Helps |
|---|---|---|---|
| Mood Swings | |||
| Irritability/Anger | |||
| Anxiety | |||
| Depression | |||
| Brain Fog | |||
| Insomnia | |||
| Fatigue | |||
| Social Withdrawal |
PMS: Mild to moderate symptoms that don't significantly interfere with daily life
PMDD: Severe symptoms that cause significant distress and impairment. Affects 3-8% of menstruating people.
If you have: Severe mood symptoms, suicidal thoughts, or inability to function in luteal phase → seek professional help. PMDD is treatable.
Neurodivergent brains often experience intensified cycle effects. Track how your symptoms change.
Which phase worsens symptoms?
Strategies that help:
Which phase increases sensory overload?
Accommodations needed:
When is task-switching hardest?
Support systems:
Which phase feels most dysregulated?
Coping tools:
Music for emotional release, comfort, and processing difficult feelings.
Scan for Spotify Playlist
Which songs help you process difficult emotions? How does music support your mental health?
Complete these practices to honor your psyche's rhythms and build support systems.
Professional Support: (therapist, psychiatrist, doctor)
Medication/Supplements:
Self-Care Tools: (meditation, exercise, journaling)
Crisis Resources:
988 Suicide & Crisis Lifeline: Call or text 988
Crisis Text Line: Text HOME to 741741
Your emergency contact: _______________________
What patterns emerged in my mood tracking? Which phase is hardest for my mental health?
What support do I need that I'm not currently getting? How can I advocate for myself?
How can I practice more self-compassion during difficult mental health days? What would it mean to stop fighting my cycle?
My mood shifts are not madness.
My cycle speaks through my psyche.
I honor the shadows and the light.
Mental health and hormones are woven together.
I deserve care in every season of my mind.