A Guide to Living in Sync with Your Natural Hormonal Cycles

Understanding the Four Phases of the Infradian Rhythm

The Rhythm Beneath the Surface

Our bodies are guided by rhythms, subtle cycles that influence everything from how we sleep to how we connect.

For those with female physiology, one of the most powerful of these is the Infradian rhythm, a biological cycle that runs on a 28-day clock, rather than a 24-hour one.

This rhythm works in harmony with the circadian rhythm (our daily sleep–wake cycle) and is unique to those in their reproductive years. It influences energy, mood, hunger, sleep, social interaction, and productivity.

Learning to live with this rhythm - rather than against it - allows us to honour our body’s natural flow, prevent burnout, and engage with life more intentionally.

The Four Key Hormones

The Infradian rhythm is shaped by four main hormones. Each with a distinct influence on energy, mood, and cognition throughout the month.

Oestrogen

• Boosts energy and motivation during the follicular and ovulatory phases.

• Slightly suppresses appetite; increases leptin sensitivity (satiety).

• Enhances REM sleep; fluctuations may cause insomnia.

Progesterone

• Calming; can lower energy and increase fatigue in the luteal phase.

• Increases appetite and cravings due to lower leptin sensitivity.

• Acts as a natural sedative; promotes deeper sleep, though late-phase drops can disrupt rest.

Luteinising Hormone (LH)

• Peaks during ovulation; brings a short burst of energy and libido.

• Minimal direct effect.

• Not directly linked to sleep but may shift mood and energy.

Follicle Stimulating Hormone (FSH)

• Supports follicle development; energy effects are indirect via oestrogen.

• Influences appetite through oestrogen.

• Can be linked to sleep disruption during menopausal transition.

When the Cycle Meets the Mind:

Hormones, Mental Health, Trauma, and Neurodiversity

The hormonal cycle doesn’t exist in isolation — it weaves through our mental, emotional, and sensory worlds.

Depression & Anxiety

Those living with depression or anxiety often experience heightened premenstrual symptoms.
The luteal phase - when progesterone rises and then drops - can intensify mood instability, irritability, and fatigue.

Research has shown a positive correlation (r = 0.29) between stress and premenstrual symptom severity.

Trauma

Early-life or interpersonal trauma has been shown to double the likelihood of PMS or PMDD (OR = 2.45).

This is linked to trauma-related dysregulation of the HPA axis, amygdala, and insula, which heighten emotional and sensory sensitivity during hormonally volatile phases.

Neurodivergence (ADHD & Autism)

People with ADHD or autism often describe amplified sensory reactivity, emotional intensity, and executive functioning dips during the luteal phase.

This isn’t a sign of weakness or deficiency, it’s a temporary mismatch between internal capacity and external demands.

How Occupational Therapy Supports Regulation

Occupational therapists play a valuable role in helping female bodied individuals understand and adapt to the cyclical nature of their bodies.

By bringing awareness to these patterns, we can support:

• Energy mapping and task pacing

• Sensory and interoceptive awareness

• Routine adaptation aligned with each phase

• Emotional and cognitive regulation strategies

• Self-compassion through education and validation

When we understand our rhythm, we can plan work, rest, and relationships in ways that protect our energy and nurture our wellbeing.

The Four Phases of the Infradian Cycle

Each phase of your cycle brings a different energy, insight, and need. By recognising and honouring these shifts, you can align your daily life with your body’s natural rhythm.

1. Menstrual Phase (Days 1–5)

Hormones: Drop in oestrogen and progesterone
Experience: Low energy, increased fatigue, pain, bloating, inflammation

Occupational Engagement:

• Self-care: Simplify. Choose gentle routines and soothing nourishment.

• Productivity: Allow for slower pace and more reflection.

• Social: Prefer solitude or connection in safe, low-demand spaces.

• Leisure: Quiet, nurturing activities: journaling, baths, or stillness in nature.

Support Tip: Rest isn’t laziness - it’s biological wisdom.

2. Follicular Phase (Days 6–14)

Hormones: Rising oestrogen
Experience: Increased energy, motivation, creativity, and optimism

Occupational Engagement:

• Self-care: Renewed drive for movement, lighter meals, self-expression.

• Productivity: Ideal time for planning, goal-setting, and starting new projects.

• Social: Confidence and curiosity increase — connect and collaborate.

• Leisure: Explore new experiences or outdoor activities.

Support Tip: Plant seeds - this is your season for growth and creation.

3. Ovulation Phase (Around Day 14–16)

Hormones: Peak oestrogen and LH
Experience: Highest energy, sociability, and communication

Occupational Engagement:

• Self-care: Strong motivation for activity and connection.

• Productivity: Peak focus and clarity; ideal for teamwork and presentations.

• Social: Natural magnetism and empathy; enjoy group spaces.

• Leisure: Social, expressive, or movement-based activities feel rewarding.

Support Tip: This is your time to shine - express, connect, and celebrate vitality.

4. Luteal Phase (Days 17–28)

Hormones: Progesterone rises, then falls
Experience: Increasing fatigue, emotional sensitivity, and introspection

Occupational Engagement:

• Self-care: Prioritise nourishment, rest, and slower pace.

• Productivity: Focus on completion, organisation, and preparation.

• Social: Draw inward; spend time with trusted people or alone.

• Leisure: Calming, repetitive, or creative activities; art, nature walks, yoga.

Support Tip: Create space to soften and release - your body is preparing to renew.

Living in Sync

Living in alignment with your Infradian rhythm is an act of self-awareness and empowerment. When you recognise the natural ebb and flow of your energy, you can stop pushing against your biology, and start creating balance around it.

This rhythm is not a limitation; it’s a guide. It teaches us to rest when we need to rest, to create when inspiration arises, and to listen to the wisdom of our own body’s seasons.

Join Our 6-Week Deep Dive: Living in Sync with Your Cycle

If this topic resonates with you, we invite you to go deeper.
This coming March 2026, Occupational Therapist Jordyn Shefer will be facilitating a 6-week immersive group series exploring the Infradian Rhythm in practical, embodied ways.

Together, you’ll learn to:

• Understand your individual hormonal patterns

• Map energy and emotion across the month

• Design self-care, movement, and nutrition plans aligned with each phase

• Integrate nervous-system and sensory-regulation tools for balance and focus

• Reframe productivity, creativity, and rest through a cyclical lens

Each session offers a blend of education, reflection, and guided experiential practices in a supportive group setting — perfect for anyone ready to reconnect with their body’s natural wisdom.

Dates: Mar-Apr 2026 | Times: Wednesdays 7-8pm | Duration: 6 weeks

Facilitator: Jordyn Kay Shefer, OT | Location: Online via Zoom

To express interest or receive more details, please complete the short form below:
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