How Tracking Your Menstrual Cycle Can Support Mental Health
Menstrual cycles are a normal part of life, yet they’re rarely discussed openly. Tracking your cycle can be a powerful tool for supporting mental wellness by increasing self-awareness, normalizing symptoms, and promoting self-compassion.
1. Cycle Tracking Builds Awareness
Tracking your cycle allows you to notice patterns in your mood, energy, and physical symptoms. This type of self-monitoring—common in many therapy approaches—can reveal connections between your mental state and hormonal shifts. For example, many people feel more fatigued during the luteal phase. Recognizing these patterns can reduce self-blame and highlight the natural rhythm of your body. Tracking may also flag hormonal imbalances or irregularities like PCOS or cysts.
2. Normalizing Symptoms and Irregularities
Roughly 1 in 5 people experience irregular cycles, making tracking more complex (Ramey, 2023) — but still valuable. Whether your cycle is regular or not, observing your own patterns can help you validate your experience and feel less alone. Watching body-positive videos (like this one by Sophia Panella) on social media can also help normalize symptoms like bloating or mood swings that vary with hormone levels.
3. Increased Support and Communication
Understanding your cycle helps you prepare for emotional and physical shifts. You can create a personal “support toolbox” for harder days—like planning a coffee date, taking a walk, or watching a comfort show. Some apps also allow partners to view your logs, fostering better communication and support.
4. Self-Compassion Through Education
Hormonal changes are not a flaw—they’re biology. Society often labels uterus-owners as “hormonal” or “overemotional,” creating shame. Learning about your cycle shifts the narrative. Instead of thinking, “I’m just emotional,” you can say, “I’m in my luteal phase and need extra rest—this is normal for me.” This reframe encourages self-kindness and takes the blame off your shoulders.
Helpful Tools for Cycle Tracking
Natural Cycles – Offers tracking and education
Flo App – User-friendly and data-rich
Oura Ring – Tracks cycles alongside sleep and recovery
Reference
Ramey, E. S. (2023). Tracking menstrual cycles for mood insight and suicide prevention. Journal of Psychosocial Nursing and Mental Health Services, 61(7), 5–6. https://doi.org/10.3928/02793695‑20230111‑01