Exploring women's hormonal changes throughout her life; phyiscally and psychologically.

Women experience a wide range of hormonal changes throughout their lives. These fluctuations can have a significant impact on mood and emotional well-being. From the monthly menstrual cycle to the profound shifts during pregnancy and menopause, hormones play a central role in shaping how women feel and respond to their environment. In being curious and exploring these changes women can recognise and support themselves to manage emotional challenges that may be influenced by the ebb and flow of hormones.

This post explores how hormones influence mood during key life stages; menstrual cycle, pregnancy and the menopause. This blog recognises the psychological and emotional effects many women experience, and offers practical ways to cope. It also highlights the role of therapy in supporting emotional health during these times.

The Menstrual Cycle

The menstrual cycle is one of the most familiar hormonal rhythms for women. Generally, a woman starts her periods between the ages of 10-15 years old. It typically lasts about 28 days and involves fluctuating levels of estrogen and progesterone.

• Follicular phase (first half): Estrogen levels rise, which can boost mood and energy.

• Ovulation: Estrogen peaks, often linked to increased feelings of well-being.

• Luteal phase (second half): Progesterone rises, which can cause mood swings, irritability, or feelings of sadness for some women.

• Menstruation: Hormone levels drop sharply, sometimes leading to fatigue, low mood, or anxiety.

  
  

Many women experience premenstrual syndrome (PMS), which includes emotional symptoms like irritability, mood swings, and anxiety. For some, symptoms are severe enough to be diagnosed as premenstrual dysphoric disorder (PMDD), a condition that requires medical attention.

Emotional Impact

Hormonal shifts during the menstrual cycle can cause:

• Heightened sensitivity to stress

• Changes in sleep patterns

• Fluctuations in energy and motivation

• Increased emotional reactivity

  
  

These changes are normal but can feel overwhelming without proper support. Supporting yourself may look like tracking your period and fluctuating mood patterns and implenting self-care when the pain - physical and emotional - is a lot for you. It could be getting support from a partner, friends or therapist to talk about it. If the symptoms are disruptive to every day life, it could be necessary to seek support from a medical professional.

Pregnancy

Falling pregnant triggers dramatic hormonal changes from day one - to support fetal development and prepare the body physically and psychologically for childbirth.

Key hormones involved include:

• Human chorionic gonadotropin (hCG)

• Estrogen

• Progesterone

• Oxytocin

  
  

These hormones influence mood in complex ways. Early pregnancy often brings fatigue and mood swings, while later stages can involve anxiety about childbirth and parenting.

Emotional Challenges

Pregnant women may experience:

• Mood swings and irritability

• Anxiety or worry about health and delivery

• Feelings of joy mixed with uncertainty

• Postpartum mood changes after birth, including "baby blues" or postpartum depression or anxiety

  
  

Hormonal surges and drops during and after pregnancy affect neurotransmitters in the brain, influencing emotional regulation. It is recognised that the emotional challenge of pregnancy and birth requires supporting as a current initiative from NHS England recognise how 26% of women will experience mental health issues from conception and up to one year postpartum - the two years referred to as perinatal healthcare (https://www.england.nhs.uk/mental-health/perinatal/)

The Menopause

Menopause marks the end of menstrual cycles and fertility, usually occurring between ages 45 and 55. It involves a significant decline in estrogen and progesterone production.

Common Emotional Symptoms

• Increased irritability or mood swings

• Anxiety or feelings of depression

• Difficulty concentrating or memory lapses

• Sleep disturbances leading to fatigue and mood changes

  
  

These symptoms can last for several years during the perimenopause phase before menopause is complete.

How Therapy Supports Emotional Well-being

Therapy offers a safe space to explore feelings and develop coping strategies for mood changes related to hormonal shifts. Different types of therapy can help:

• Talking therapy: Helps identify and change negative thought patterns.

• Mindfulness-based therapy: Encourages present-moment awareness to reduce stress.

• Support groups: Connect women experiencing similar challenges for shared understanding.

  
  

Therapists can also guide women in lifestyle adjustments and recommend when medical treatment might be necessary - and how to advocate for what you need, whatever that looks like.

Practical Tips for Coping with Hormonal Mood Changes

Women can take several steps to manage mood swings and emotional challenges linked to hormonal fluctuations:

• Track your cycle: Use apps or journals to identify patterns in mood and symptoms.

• Maintain a balanced diet: Nutrient-rich foods support hormone balance and brain health.

• Exercise regularly: Physical activity releases endorphins that improve mood.

• Prioritise sleep: Good sleep hygiene reduces irritability and anxiety.

• Practice stress reduction: Techniques like yoga, meditation, or deep breathing can calm the mind.

• Seek social support: Talking with friends, family, or support groups helps reduce feelings of isolation.

• Consult the Doctor: For severe symptoms, medical advice and treatment may be necessary.

  
  

Tracking menstrual cycle to understand hormonal mood changes

Final Thoughts on Hormones and Mood

Often women's health can be overlooked and phrases like, "it's just PMS / I am just PMS'ing" minimises the very real affect these hormones are having on the body and mind. Doctors and medical professionals often dismiss the physical and emotional pain as something "you have to deal with as part of being a woman". The medical gaslighting and misogony is very real. If this is your (or you partner's) experience, getting support in therapy can go a long way to validating your emotions and finding your voice in a way that advocates what you need and acknowledges the reality of your situation.