Mental Health and the Menstrual Cycle: Insights for Coaches and Practitioners
Understanding the interplay between mental health and the menstrual cycle is crucial for anyone supporting clients through their menstrual health journey. The hormonal changes that occur throughout the menstrual cycle can significantly affect mental well-being, and recognizing these patterns can enhance the support provided to clients. This article explores these dynamics, highlights insights from Lisa de Jong's interview with England Netball, and promotes the comprehensive course offered by the Menstrual Coach Academy to empower practitioners with the knowledge they need.
The Menstrual Cycle and Its Impact on Mental Health
The menstrual cycle is divided into four main phases: menstrual, follicular, ovulation, and luteal. Each phase brings about hormonal changes that can impact mood and mental health.
Menstrual Phase (Days 1-5):
Hormones: Low levels of estrogen and progesterone.
Impact: Many experience fatigue, low energy, and sometimes sadness.
Support Tips: Encourage rest, gentle exercise, and a diet rich in iron to help alleviate fatigue.
Follicular Phase (Days 6-14):
Hormones: Rising estrogen levels.
Impact: Improved mood, increased energy, and enhanced cognitive function.
Support Tips: Promote engaging in social activities, trying new workouts, and setting personal goals.
Ovulation (Around Day 14):
Hormones: Peak in estrogen levels.
Impact: Many feel their best, though some may experience anxiety due to the hormonal surge.
Support Tips: Monitor for anxiety spikes, suggest journaling, and encourage open communication about feelings.
Luteal Phase (Days 15-28):
Hormones: Increased progesterone.
Impact: Mood swings, irritability, and PMS symptoms.
Support Tips: Prioritize self-care with warm baths, relaxing teas, and reducing caffeine intake. Encourage clients to listen to their bodies and take breaks when needed.
The Nervous System and Hormonal Changes
The nervous system plays a critical role in how clients experience their menstrual cycle. A drop in estrogen, particularly in the luteal phase, can trigger mental health challenges by affecting neurotransmitters such as serotonin, which regulates mood. Understanding this connection allows practitioners to better support their clients through these phases.
Read our article here about the connection between the menstrual cycle and the nervous system, and how we work with Polyvagal Theory.
Featured Insights: Lisa de Jong with England Netball
Lisa de Jong recently shared her expertise in an interview with England Netball, discussing the impact of the menstrual cycle on athletic performance and mental health. This interview provides valuable insights into how athletes can leverage an understanding of their menstrual cycle to improve both physical and mental performance.
Read the full interview here: Lisa de Jong with England Netball
Empower Your Practice with Our Course
The Menstrual Coach Academy offers a comprehensive course designed for practitioners who want to deepen their understanding of the menstrual cycle and its impact on mental health. This course covers the basics of the menstrual cycle, advanced strategies for managing mental health, and practical tips for supporting clients. By enrolling, practitioners can enhance their ability to provide informed and empathetic care to their clients.
Additional Learning Resources
To further support practitioners in their journey, here are two essential videos from the interview with England Netball:
1. Hormonal Changes
2. Perceptions, Barriers, and Solutions
Join the Menstrual Coach Academy Community
Understanding and supporting menstrual health is a powerful step towards overall well-being. The Menstrual Coach Academy course equips practitioners with the knowledge and tools needed to help clients navigate their menstrual cycles with confidence and ease. Join our community and start making a difference today!