Trigger Warning: This article contains discussions of suicide, suicidal ideation, and self-harm. If you are experiencing any of these symptoms, we encourage you to seek help.

Disclaimer: The studies referred to in this article use the word ‘woman’ in their research. As such, when citing these sources, we also refer to the term ‘woman’. However, we want to raise awareness that menstruation is a biological process that can be experienced not just by cis women, but also by trans men, genderqueer, non-binary, and gender-nonconforming people.

With half of the global population bleeding on a monthly basis, menstruation is one of the most natural functions in the world. Yet women and girls around the world continue to experience shame and disadvantage due to the societal stigma still placed on menstruation.

While this taboo has a stronger impact in Africa and Asia, causing 1 in 10 menstruating girls to miss school, it is still noticeable in the United States as well. In fact, a 2018 survey found that 58% of American women have felt embarrassed because of their period, with 42% having actively experienced period-shaming.
With the stigma on menstruation still so prevalent, it is all the more important to start a conversation.

COVID-19 is affecting menstrual cycles

While there is not enough information to determine to what extent COVID-19 directly impacts menstruation, its indirect impact is undeniable.
As your menstrual cycle is regulated by your hormones, experiencing any form of stress can result in irregularities of your menstrual cycle.

Whether you have or had to deal with unemployment, eviction, loss of a loved one, isolation, depression, or simply prolonged stress, COVID-19 has arguably affected all of us.
As such, it can impact your menstrual cycle and result in heavier, longer, more painful, or irregular periods.

Understanding how your body works and how to make the most of your cycle can help you gain control over your menstruation and your body.
Further, you will discover how hormones impact your mood, how tracking your cycle can help predict your emotional state of mind, what PMS and PMDD is, and how to deal with period pain.

For medical advice, please see your GP or OB/GYN.

Understand the biology behind menstruation

Even though the average length of a menstrual cycle is 28 days, some cycles might be 21 days long, and others can take up to 40 days.
What happens during those 21 – 40 days is that your body releases a variety of different hormones, in preparation for pregnancy. 

In essence, throughout your cycle, your body releases an egg and builds up uterus lining for the egg to attach. When pregnancy doesn’t occur, the egg is reabsorbed into your body. The lining then starts to break down and leaves your body as your period. 

Your menstrual cycle is completely run by hormones. Hormones are produced in glands, like the pineal gland in your brain, your thyroid, or the pancreas. A variety of different hormones are involved in the process of menstruation, each responsible for a different stage in your cycle.

• Follicular Phase (days 1-14)

At the start of your cycle, a hormone called Follicle Stimulating Hormone (FSH) is produced by your pituitary gland. That hormone is responsible for triggering the development of a follicle inside your ovary. As the follicle then starts to work on developing an egg, it also produces estrogen. 

Estrogen has several different jobs. First, it stops the release of FSH to ensure that not more than one egg is being prepared for pregnancy. It is also responsible for thickening the lining of your uterus wall, so an egg can easily attach. In a 28-day cycle, both testosterone and estrogen would be at their peak at around day 14. 

When that happens, it triggers the production of LH (luteinizing hormone), which in turn causes the follicle to release its egg. Ovulation occurs.
At its peak during ovulation, testosterone is responsible for regulating the sex drive. Particularly in combination with estrogen, testosterone can increase your libido significantly.

• Luteal Phase (days 14-28)

After the follicle has released its mature egg, it turns into something called corpus luteum. The corpus luteum is essentially simply the remains of the follicle. The corpus luteum, however, is responsible for producing both estrogen and progesterone. 

Once the follicle has turned into the corpus luteum, estrogen and progesterone start to be produced to inhibit both FSH and LH. Progesterone also helps to maintain the uterus lining and is often responsible for mood swings.
If the egg is not fertilized, the corpus luteum breaks down, causing the progesterone levels to drop. Because progesterone is responsible for keeping the uterus walls thick, they start to shed. The dead cells are then carted out through your vagina as your period. 

Fun Fact: If you are taking birth control, you are in fact not having a period. What you are experiencing, however, are withdrawal bleeds, due to a lack of hormones. As you are supplying your body with artificial hormones, you are not experiencing ovulation.

Track your cycle to understand and anticipate your mood

Even though most period tracking apps allow you to track your symptoms, mood, and energy level, most people primarily use them to track their bleeding.
However, in order to take control of your cycle, you should learn to spot and understand your own personal patterns and use them to your advantage. 

For instance, you might notice that you often have some days where you feel down and need time to yourself. Tracking your mood consistently over the course of a couple of months can help you identify and line up your mood with specific stages of your cycle. If your cycle is particularly regular, you might even be able to narrow it down to specific days. 

Spotting patterns in your cycle will help you to anticipate your mood. You might be able to anticipate whether you will need some alone time or a night out, or whether you need to exercise to release stress or help with period pain. Knowing and understanding those patterns can help you not only when making plans, but it allows you to feel more in control because you know what to expect.
For instance, when you already know that you usually feel sad and lonely at around the 10th day of your cycle, you are less likely to feel helpless and overwhelmed by the emotion. 

How to track your cycle

Period tracking apps are particularly popular and can be a great way to note down your symptoms and bleeding patterns. While they are a great option, keep in mind that many of these apps collect your health data, for example for research purposes. If you want to track your cycle using an app, be sure to read the company’s privacy policy first.
However, as spotting symptomatic, mood, and energy level patterns is easier if you use a diagram resembling a pie chart, not using an app also has its advantages.
To create that diagram, draw a large circle and divide it into as many slices as your cycle (including your period) usually lasts, each slice representing one day. You can number each slice to make it easier for you, later on, to spot on which days of your cycle a particular pattern occurs. 

When starting to track your mood or energy level, start on the first day of your period. In the slice, you can note down any emotions or feelings you had throughout the day. I personally like to color in the slice in traffic light colors. I use green if I had a great day, orange if I felt okay, and red if I was particularly moody.
You can either fill the slices in at the end of every day, or you can use your app and fill in the circle at the end of the month. 

After tracking your mood, symptoms, and energy level in this way for 3-4 months, you will be able to spot patterns. Particularly coloring in the slices will make it easy for you to anticipate your highs and lows each month. 

What to track

Though you can track as many things as you want, here are some suggestions:

• Your energy level
• Physical symptoms like bloating, headaches, and body pain
  • Knowing when you are likely to suffer from period pain or other symptoms can enable you to schedule around them.
• Your mood / state of mind
• Your appetite and any cravings
  • Tracking your cravings can be particularly helpful if you are following a diet. Rather than beating yourself up for giving in to your cravings, you can plan ahead and move cheat days around.
• Any needs, i.e. sleep, intimacy, company / social time, space / alone time, etc. 
  • If you notice any specific patterns, consider communicating them to your family or partner. If they know when you are likely to need alone time or company, they are able to support you better. They might also be more understanding if you push them away, for instance. 
• Your libido 

Spotting Premenstrual Syndrome (PMS) and Premenstrual Dysphoric Disorder (PMDD)

For medical advice, please see your GP or OB/GYN. 

Tracking your cycle can also help you identify irregularities or things that might need more attention, like PMS or PMDD. 

PMS is quite common – in fact, around 90% of women surveyed experience some form of premenstrual symptoms. Symptoms can include mood swings, irritability, or anxiety, but they might also be physical such as acne or migraines. Because everyone is different, some people might suffer more from PMS than others. 

PMDD can be described as an extreme form of PMS and needs to be diagnosed. Symptoms can include extreme anxiety, suicidal thoughts, panic attacks, or feelings of despair. Typical for PMDD, they begin in the week before your period starts and are resolved once it is over.
If you are suffering from any of these symptoms, see a doctor for potential treatment.

Know that there are resources that can help you if you are experiencing suicidal thoughts, If you are not sure what exactly you are experiencing, take a look at some warning signs to look out for:

Suicidal Warning Signs

Everyone is different and there are a number of warning signs. If you are experiencing more than a few of these signs, however, or if you simply feel that you need to reach out to someone, know that you can find help at the resources listed below. 

• Hopelessness and despair
• Feeling depressed or down 
• Social withdrawal
• Loss of enjoyment in activities you normally enjoy
• Believing you are a burden to others
• Failing to see a future
• Feeling trapped
• Self-harmful behavior
• Depersonalization (feeling like you’re an outside observer of your own thoughts or body)

Experiencing suicidal thoughts? Get help here: 

• National Suicide Prevention Lifeline (USA)
  • Talk to someone at 1-800-273-8255 (available 24/7)
  • Or chat with someone online (available 24/7)
• Crisis Text Line (USA)
  • Text HOME to 741741 to talk to a counselor for free. Available 24/7
• The Trevor Project (USA)
  • For suicide prevention for LGBTQ+ youth, call 866-488-7386 (available 24/7)
• Suicide Crisis Lines worldwide
  • Here you can find the national suicide hotline and free online support chatrooms for your country. 

Know that experiencing suicidal thoughts is nothing to be ashamed of, and that you are not alone. It can definitely feel like there is no light at the end of the tunnel and like your pain might never end, but it is important that you remind yourself that this is not permanent. 

Reach out to friends or family, or use any of the hotlines or online chats above to talk to someone who can help you. Remember that you are needed in this world.

Tips for relieving and preventing period pain

Much like experiencing suicidal thoughts or anxiety during your cycle, it is just as normal to suffer from period pain. In fact, around 80% of women surveyed experience some form of period pain throughout their lifetime.
Many people imagine period pain to be limited to menstrual cramps, but it can also include back pain, headaches, and more. 

To help prevent period pain, try to eat a healthy balanced diet, and limit your intake of alcohol and sugar. Regular activity such as running, cycling, or swimming, can also help to prevent pain.
As we lose magnesium during our period, taking magnesium supplements throughout your cycle, along with Vitamin B, zinc, and Omega 3, can help prevent menstrual cramps and headaches in particular. 

If you are experiencing acute period pain and don’t want to use pain killers, it can help to place a hot water bottle on your belly or back or to drink some hot tea. If you are suffering from them, there are also some yoga positions that can help relieve menstrual cramps. 

Conclusion

Tracking can help you spot patterns related to your mood or physical symptoms, and enable you to gain control over your menstrual cycle.
Once you become aware of your own personal patterns, you will be able to help anticipate your emotional state of mind during specific periods of your cycle. Not only will that help you to plan accordingly, but it will make you feel more in control and help you handle these emotions better. 

Understanding your cycle can also help improve your relationship with your family or partner because you will be aware of when you will most likely be irritable for instance. If you are able to anticipate your state of mind, it is easier to actively counteract that or to talk to your family and let them know what you might need. 

As the stress that comes with COVID-19 can make your cycle and its symptoms more difficult to handle than usual, it is important for you to look after yourself. Tracking your cycle will help you gain some of that control back. 

Written by Samira Rauner, blogger at Safe Harbor International Ministries. For more articles, visit our blog page at https://safeharborim.com/articles/.