When we talk about mental health, topics like mindfulness, coping skills, and therapy techniques often dominate the conversation. But there’s a missing piece—a biological factor that influences women’s emotions, energy levels, and mental resilience on a cyclical basis. That factor is the infradian rhythm, a biological cycle unique to women of reproductive age that governs the menstrual cycle.
Despite its profound impact on mood, cognition, stress resilience, and overall mental health, discussions about the infradian rhythm are rare in therapy rooms (or even medical offices). Society often treats women's menstrual cycles as a nuisance or inconvenience rather than an integral part of their neurobiological and psychological functioning. But as research on women’s health expands, it’s becoming clear: attuning to the phases of the cycle is essential for optimal mental and emotional well-being.
What Is the Infradian Rhythm and Why Does It Matter?
Unlike the circadian rhythm, which follows a 24-hour cycle and applies to all humans, the infradian rhythm is a monthly biological cycle that impacts only women of reproductive age. It spans approximately 28 days (though it varies) and influences hormones, brain function, metabolism, immune response, and stress regulation.
The infradian rhythm regulates mental health in profound ways, shifting neurotransmitter activity, cortisol sensitivity, and emotional processing throughout the month. Understanding these natural fluctuations can help women work with their bodies instead of against them, leading to improved emotional regulation, productivity, and self-compassion.
Yet, despite its impact, most mental health and medical professionals fail to incorporate the infradian rhythm into treatment plans. This oversight can leave women feeling frustrated, burnt out, or misdiagnosed when their mental health fluctuates in ways that align with their cycle.
The Four Phases & Their Mental Health Implications
Women experience four distinct hormonal phases throughout the month, each affecting their emotional state, cognitive abilities, and stress resilience in different ways. Recognizing and working with these phases can lead to better mental health outcomes and greater self-compassion.
1. Follicular Phase (Days 1–10) → Energy & Optimism
What’s happening? Estrogen and dopamine levels rise, boosting mood, motivation, and cognitive function.
Mental Health Tip: This is a time of increased creativity, focus, and social energy. It’s ideal for setting goals, starting new projects, and tackling intellectually demanding tasks.
Why it matters: Women often feel "back to normal" after menstruation, making this a powerful time for confidence-building and mental clarity.
Productivity & Time Management: Brainstorming, problem-solving, and planning ahead are strongest in this phase. This is a great time to create a to-do list, initiate new tasks, and engage in creative thinking.
2. Ovulatory Phase (Days 11–15) → Connection & Confidence
What’s happening? Estrogen and testosterone peak, enhancing verbal skills, social confidence, and motivation.
Mental Health Tip: This is a great time for therapy breakthroughs, difficult conversations, and networking. Emotional resilience is highest, making it easier to process emotions and engage in deep work.
Why it matters: Many women feel their best during ovulation. However, ignoring self-care during the other phases of the cycle can lead to burnout in the second half of the cycle.
Productivity & Time Management: Since communication skills are heightened, this is the ideal time for team meetings, negotiations, and public speaking. Social engagement and collaboration flow more easily, so schedule presentations, interviews, or brainstorming sessions here.
3. Luteal Phase (Days 16–28) → Emotional Sensitivity & Introspection
What’s happening? Progesterone rises, increasing emotional sensitivity, introspection, and need for rest.
Mental Health Tip: During this phase cortisol levels naturally rise which is why many women feel heightened anxiety, sadness, or irritability. Allowing your body to go at a slower pace and prioritizing your self-care can counteract the stress response.
Why it matters: Many women experience premenstrual mood shifts but don’t realize these feelings are biologically expected rather than personal failings.
Productivity & Time Management: This is the best phase for deep work, solo projects, delegating tasks, and tying up loose ends. It’s a great time to focus on extra rest and complete unfinished tasks (or if possible, postponing them) rather than starting new ones.
4. Menstrual Phase (Days 1–5) → Rest & Reflection
What’s happening? Hormones drop, leading to lower energy, heightened intuition, and increased emotional depth.
Mental Health Tip: This is a time for rest, self-reflection, and emotional processing. It’s important to release self-judgment and allow the body to recharge.
Why it matters: Many women feel guilty for needing rest during their period, but honoring this phase can prevent burnout and improve long-term resilience.
Productivity & Time Management: Rather than pushing through fatigue, use this time for reflection, strategic thinking, and evaluating progress. It’s an excellent period for planning ahead, reviewing past work, and prioritizing for the upcoming cycle.
Why This Isn’t Talked About in Therapy or Medical Offices (But Should Be)
Despite its clear link to mental health, the infradian rhythm is rarely discussed in therapy or medical settings. Why?
The Male-Centric Model of Medicine & Psychology
Medical and psychological research has historically been based on male biology, which follows a 24-hour circadian rhythm rather than a monthly cycle. Most clinical trials and mental health models ignore hormonal fluctuations in women.
Pathologizing Normal Female Physiology
Mood changes in women are often labeled as disorders rather than natural biological rhythms. PMS, mood swings, and energy fluctuations are often treated with medication rather than education about the cycle.
Cultural Stigma Around Menstruation & Female Hormones
Women are often expected to be emotionally consistent like men, rather than acknowledging that their mental health, productivity, and social energy naturally fluctuate.
Lack of Training for Therapists & Doctors
Most mental health and medical professionals are not trained in the infradian rhythm. As a result, women’s cycle-related mental health struggles go unaddressed or misdiagnosed.
How Attuning to the Infradian Rhythm Supports Mental Health
When women align their self-care, work, and emotional expectations with their cycle, they experience:
✔ Less burnout – Working with energy shifts reduces mental exhaustion.
✔ Improved self-compassion – Understanding natural mood changes prevents self-blame.
✔ Reduced anxiety & depression – Acknowledging biological factors helps in managing mood swings.
✔ More sustainable productivity – Planning work around cycle phases prevents burnout.
Therapists and mental health professionals must begin incorporating cycle awareness into treatment plans. Women deserve to understand that their emotions and energy shifts are not personal weaknesses, but biological rhythms. By working with the infradian cycle rather than against it, women can experience greater balance, empowerment, and mental clarity.
Final Thoughts: It’s Time to Change the Conversation
Unlike men, whose hormonal cycles reset every 24 hours, women experience fluctuations in mood, energy, and cognitive function over a month-long cycle. When women ignore these natural changes and try to function under a constant demand for productivity, stress, burnout, and emotional imbalances can arise. By working with the infradian rhythm rather than against it, women can improve their mental health, reduce anxiety, and foster emotional well-being.
The infradian rhythm is not a "women’s issue"—it’s a mental health issue. It’s time for therapists, doctors, and society to acknowledge that women’s mental health must be treated through a lens that respects their unique biology.
If you're a woman struggling with mood swings, fatigue, or emotional ups and downs, consider tracking your cycle and aligning your self-care with your infradian rhythm. Understanding your body's natural rhythm can transform how you manage stress, set boundaries, and care for your mental well-being.
Reference
Vitti, A. (2020). In the Flo: Unlock Your Hormonal Advantage and Revolutionize Your Life. HarperOne.
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