A Therapist’s Guide to Navigating Your Cycle & Hormones as a Teen

Written by Julie Murillas, M.S.

A Therapist’s Guide to Navigating Your Cycle & Hormones as a Teen

As a therapist, I often hear teens talk about how unpredictable and frustrating their cycles can be. One moment, everything feels fine—then suddenly, emotions are all over the place, energy drops, and cramps make even simple tasks feel exhausting. If this sounds familiar, know that what you're experiencing is completely normal. Understanding your cycle and hormones can help you feel more in control and less overwhelmed.

Understanding the Changes

Your menstrual cycle isn’t just about your period. Throughout the month, your hormone levels rise and fall, impacting your mood, energy, and even how you think. Some weeks, you may feel confident and full of energy, while others bring exhaustion, irritability, or sadness. Recognizing these shifts can help you work with your body instead of feeling like it’s working against you.

Each phase of your cycle has different effects:

  • Menstrual Phase (Days 1-7): This is when your period starts. Energy may be low, and you might feel more introspective or emotional. Gentle self-care and rest are important.

  • Follicular Phase (Days 7-14): Hormone levels rise, bringing more energy, optimism, and motivation. This is a great time for productivity and socializing.

  • Ovulatory Phase (Days 14-17): Estrogen peaks, often making you feel confident and outgoing. You might also feel more physically energized.

  • Luteal Phase (Days 17-28): PMS symptoms can kick in, leading to mood swings, bloating, and fatigue. This is when self-compassion and stress management become extra important.

Ways to Cope with Hormonal Ups & Downs

  •  Track Your Cycle – Keeping a journal or using an app to track your period and symptoms can help you notice patterns and prepare for changes in mood or energy.

  •  Listen to Your Body – Some days, you may feel motivated to socialize and be active, while others you need extra rest. Both are completely normal. Honor what your body is telling you.

  •  Move in a Way That Feels Good – Exercise doesn’t have to mean intense workouts. Gentle movement like stretching, walking, or yoga can help ease cramps and stabilize your mood. If you have more energy, activities like dancing or running can be a great way to release tension.

  •  Nourish Your Body – Eating balanced meals with protein, healthy fats, and whole grains can help prevent blood sugar crashes that contribute to mood swings. Staying hydrated is also key!

  •  Practice Self-Compassion – If you're feeling more emotional or overwhelmed, remind yourself: This is temporary, and I am allowed to feel this way. Be gentle with yourself, just like you would be with a close friend.

You’re Not Alone in This

Hormonal changes can feel frustrating, but they’re a natural part of growing up. The more you learn about your cycle, the easier it becomes to navigate. And if your symptoms ever feel overwhelming—whether it's intense mood swings, painful cramps, or extreme fatigue—talking to a trusted adult, therapist, or doctor can make a big difference. You deserve support, and help is always available.

Taking care of yourself throughout your cycle isn’t about perfection; it’s about understanding and responding to what your body needs. You are not alone in this journey, and with a little patience and self-care, you can learn to work with your cycle rather than feel controlled by it.

Counseling can be a scary step, but we want to make it as easy for you as possible. We have Counseling options in Houston, San Antonio, and virtual counseling! Contact us to learn more.

  

Teen & Tween CounselingAmy RolloHeights Family Counseling