Photography by Franz Grünewald. Art direction by Marta Pucci.
What tracking your cycle can teach you about your mental health
How Clue users are finding clarity, compassion, and better care by understanding the link between mood and the menstrual cycle
Every day, millions of people experience mood changes linked to their menstrual cycle—often without realizing what’s happening until they start tracking. A wave of irritability, heavy sadness, or a sudden surge in anxiety can seem random, but these emotions are real and often follow a hormonal rhythm.
As part of Clue’s Mental Health Awareness campaign, we’re sharing what our users have discovered about their mental health through cycle tracking—along with the science that supports their experiences. From life-saving premenstrual dysphoric disorder (PMDD) diagnoses to the everyday relief of simply feeling understood, tracking your cycle can offer clarity, help you feel validated, and provide access to better care.
How hormones affect mood throughout the menstrual cycle
The menstrual cycle is driven by hormonal fluctuations, primarily estrogen and progesterone. These hormones don’t just affect reproductive functions; they also influence brain chemistry by interacting with neurotransmitters like serotonin, GABA, and dopamine, which help regulate mood, sleep, and energy levels (1–3).
Here’s how different phases of the menstrual cycle—and the hormones involved—can influence mood and mental well-being:
Follicular phase (from the start of the period to ovulation): Estrogen levels begin to rise, often supporting mood, motivation, and mental clarity (3,4).
Luteal phase (from ovulation to the start of the next period): Progesterone increases. For some—especially those sensitive to hormonal changes—this can affect mood, leading to irritability, sadness, or anxiety (4,5).
Tracking your cycle can help you identify when emotional changes are part of this hormonal pattern, and when something might need deeper attention.
“Since using Clue, I’ve gotten to know and understand my body better. I know what to expect physically each month, and that has helped me mentally… I can predict hormonal mood swings and differentiate them from actual emotional changes.”
— Jessica, 31, USA
PMS, PMDD, and PME: Understanding the spectrum
Mood changes before a period are common, but they’re not all the same. Let’s explore the key differences:
Premenstrual syndrome (PMS)
About 9 in 10 people who menstruate experience some level of physical or emotional discomfort during their cycle (6). Common symptoms—like irritability, fatigue, sadness, bloating, or breast tenderness—often occur in the luteal phase and resolve shortly after menstruation begins. When these symptoms disrupt daily life, healthcare providers may diagnose PMS, which affects roughly 1 in 4 people who menstruate (6).
“Clue helped me identify the days where PMS hits me the hardest. I now plan relaxing days or avoid unnecessary stress… It’s made a big difference to my mental and emotional health.”
— Carson, 28, USA
Premenstrual Dysphoric Disorder (PMDD)
PMDD is a more severe form of PMS, affecting around 4 in 100 menstruating people (6). It includes extreme mood-related symptoms like depression, rage, anxiety, or even suicidal thoughts, that significantly impact daily functioning (6). PMDD is not “just PMS.” It’s a clinical condition that requires medical diagnosis and treatment (6).
“I was experiencing suicidal ideation... Clue gave me the data to show my doctors. I’ve been taking an SSRI for the last two years. This was life-changing—and potentially life-saving care.”
— Sarah, 34, USA
“Tracking helped me recognize my PMDD symptoms. I used to think I was just being dramatic. But Clue helped me connect the dots, get a diagnosis, and start treatment that’s truly changed my life.”
— Anonymous, 30, USA
Researchers believe that people with PMS or PMDD are more sensitive to changes in the hormones progesterone and estrogen (7–9). These hormone levels change throughout the menstrual cycle, but not everyone is impacted negatively. One criterion used by healthcare providers to diagnose PMS/PMDD is the timing of symptoms. They must appear in the luteal phase and disappear soon after the period starts (6).
Premenstrual exacerbation (PME)
Unlike PMDD, PME isn’t a standalone condition. It’s when an existing medical condition—whether physical (like migraines, asthma, or seizure disorders) or mental (like depression, anxiety, or bipolar disorder)—worsens during the premenstrual phase (6). Recognizing PME can help guide medication timing, therapy adjustments, or self-care routines.
“Clue has been crucial for managing my PMDD, especially because I also have bipolar disorder. It helps me recognize compounded symptoms and remind myself: this will pass.”
— Danielle, 34, USA
“I have generalized anxiety and depression. Tracking helps me see if symptoms get worse the week before my period. This awareness helps me manage both my stress and my expectations.”
— Stephanie, 23, USA
What cycle tracking can do for your mental health
Tracking with Clue empowers you to understand your unique cycle and what’s typical for you. Whether it’s recognizing when to expect a dip in your mood, preparing for energy shifts, or advocating for better care, the benefits are wide-reaching.
Spot patterns over time
“I tracked my moods while starting SSRIs. With Clue, I could actually see my mood improving month by month. It was encouraging and validating.”
— Anonymous, 24, USA
Reduce shame and self-blame
“Sometimes the world feels so heavy and then I check Clue and realize I’m about to start my period. I can treat myself with more kindness and grace.”
— Anonymous, 30, USA
Improve communication with healthcare providers and loved ones
“Clue made it easier to explain my symptoms to my doctor. It also helped me communicate with my partner about what I need during certain phases of my cycle.”
— Katie, 36, USA
Get answers and seek help
“Tracking helped me realize my mood swings weren’t random. I brought the Clue data to my therapist, and we were able to diagnose PMDD and find a treatment that works for me.”
— Mary, 39, USA
If you have or suspect you have PMS or PMDD, healthcare providers recommend tracking your symptoms daily. Using Clue to log your five most bothersome symptoms for at least two consecutive cycles can help inform diagnosis and guide effective treatment (10,11).
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A simple act of self-care
Cycle tracking isn’t just about knowing when your period is coming—it’s about understanding your whole self: your emotions, your energy, your needs. When you know your patterns, you can anticipate them, plan around them, and show yourself more compassion.
“If I’m not feeling 100%, the first thing I do is check Clue for... a clue.”
— Anonymous, 31, UK
“Clue helped me understand my moods. I no longer feel confused or ashamed about why I’m feeling the way I am. Now I just check my cycle, and it all makes sense.”
— Suzanna, 28, USA
Know yourself, support your mental health
At Clue, we believe in the power of science and self-knowledge. Your menstrual cycle is not just about bleeding—it’s a vital sign of your physical and mental well-being.
If you or someone you know is experiencing mental health symptoms related to the menstrual cycle, talk to a healthcare provider. Tracking your cycle with Clue can provide important data to guide diagnosis, treatment, and support.
If you are having thoughts of self-harm or suicide, you're not alone—and help is available. Please reach out to a mental health professional or contact a helpline in your country.
International resources:
National helplines:
US and Canada: Call or text 988 (Suicide & Crisis Lifeline – US | Suicide Crisis Helpline - CA)
UK: Call 116 123 (Samaritans – 24/7 support)
Australia: Call 13 11 14 (Lifeline - 24/7 crisis support)
Germany: Call 0800 111 0 111, 0800 111 0 222, or 116 123 (Telefonseelsorge 24/7 support)
