What are the four phases of the menstrual cycle? 

The menstrual cycle has four distinct phases, each bringing its own vibe, symptoms, and mood shifts to the table. 

You can think of your menstrual cycle like seasons in that some phases are all about growth and energy (hello, spring), while others are more about rest and reflection (ugh, winter). If you’ve ever wondered why you feel like a totally different person from one week to the next, your menstrual cycle, and all that comes with it, is why.

Let’s break it down phase by phase, so you can finally stop wondering if it’s you or your hormones. (Spoiler: it’s probably your hormones).

1. Menstrual phase (days 1–5)

Ah, yes, the menstrual phase. The phase every woman or person with a uterus knows (and no one loves). This is when your period starts, AKA when the uterine lining sheds because pregnancy didn’t happen this time around. Hormone levels, especially estrogen and progesterone, are at their lowest, which explains why energy levels tank, moods can dip, and even simple tasks can feel impossible.

What’s going on:

• Hormones have hit rock bottom.

• Fatigue, cramps, and low mood are common.

• You might feel withdrawn, tired, or a little more sensitive.

What to expect: This is the “winter” phase, or the season of rest. Your body is literally shedding and starting over, so if all you want to do is curl up with a heating pad and binge-watch reality TV, that makes sense, and here’s your permission slip.

💙 Get into the habit of reflecting on what’s happening in your body and mind by Checking in with Yourself  regularly and giving yourself what you need.

2. Follicular phase (days 1–13)

This phase kicks off on the first day of your period (yes, it overlaps with menstruation) and continues after bleeding stops. During this time, estrogen levels start to rise, and your body preps for ovulation by developing follicles, which each hold an immature egg. 

As estrogen increases, so does your energy and your mood! This is when things start to feel lighter. You might notice that you’re feeling happier and more hopeful, your brain may start feeling sharper, and your zest for life is back on the rise. Thank goodness.

What’s going on:

• Estrogen is rising, which boosts energy and mood.

• Your brain is clearer, and decision-making feels easier.

• You’re likely feeling more motivated, creative, and open to new ideas.

What to expect: Welcome to your “spring” phase where fresh starts, new ideas, and the energy to tackle things you’ve been putting off is at the forefront. If you’ve been waiting for the motivation to clean out that closet or organize bills and paperwork, this is probably when it will strike.

💙 Explore more techniques for Finding Your Motivation during the Build Better Habits series with Dr. Julie to keep the momentum going strong.

3. Ovulation phase (around day 14)

The ovulation phase is the shortest, but often the most energetic, phase of your menstrual cycle. Ovulation is when your body releases a mature egg that’s ready for fertilization. Estrogen peaks, and so does your energy, confidence, and libido. Socializing feels easier, conversations flow better, and you may notice you’re more magnetic, whether you want to be or not (ah, biology).

What’s going on:

• Estrogen is at its highest, giving you energy, confidence, and that glow.

• You might feel more social, flirtatious, or ready to take risks.

• Your brain is sharp, your mood is high, and productivity feels natural.

What to expect: This is your “summer” phase. It’s vibrant, energized, and outward-focused. If you’ve been waiting for the right moment to pitch that idea, plan a date, or just feel like your best self, this is it.

💙 Lean into this energy while you have it by Taking the Exquisite Risk with expert guidance from Tara Brach.

4. Luteal phase (days 15–28)

The luteal phase is the point in your cycle of slow decline, for better or for worse. After ovulation, progesterone starts rising to prepare your body for a possible pregnancy. If pregnancy doesn’t happen, progesterone and estrogen levels drop quickly. 

With this abrupt shift, your mood, energy, and patience can take a big hit. This is when PMS symptoms show up (mood swings, bloating, irritability, and even anxiety) and when little things can feel really big. If you find yourself crying over a missing sock or snapping at your partner for breathing too loudly, welcome to the luteal phase. 

What’s going on:

• Progesterone is high at first, bringing calmness and maybe a desire to slow down.

• As hormones drop later in this phase, PMS symptoms like mood swings, fatigue, and food cravings can appear.

• You might feel more introspective or even a little withdrawn.

What to expect: This is the “autumn” of your cycle. It’s about slowing down, reflecting, and preparing to ease your grip. You might crave comfort, solitude, or just a break from people. And that’s okay. 

💙 Make it a habit to give yourself what you need during this phase with Chibs Okereke’s Pause and Check In guided session.