The Power of the Follicular Phase for PMDD
How to harness this powerful positive energy to get things done, shift patterns, and set yourself up for luteal success
Brett Buchert · March 25, 2025
The Follicular Phase is the inner spring of our menstrual cycles — around days 5–12.
Estrogen, energy, and expression are on the rise.
We might feel fresh, renewed, easy-going, and energized.
This phase only lasts a little while, but through cycle awareness, we can harness this powerful positive energy to support PMDD — and help make our luteal phases a little more steady!
Here’s how:
1. Get Stuff Done!
If you feel like a powerhouse during this phase, go for it! Ride that energy of action. 🚀
This is a great time to complete monthly tasks that you know are more challenging for you in luteal or menstrual.
You can also frontload your cycle intentionally with tasks and projects, so there’s less pressure on luteal/menstrual you.
2. Practice Changing Behavior
When we get triggered during PMDD, sometimes it's really hard to prevent that trigger from leading to a whole cascade of thoughts and actions — taking us from feeling a little bad to really bad.
During the follicular phase, there’s more space between trigger and reaction.
This is a great time to consciously practice healthy coping strategies — like pausing, responding calmly, or grounding yourself.
✨ Repeated behaviors create patterns in our brains, making them easier to access during tougher parts of the cycle.
3. Listen to Subtle Needs
Go-with-the-flow mode is active in this phase.
Troubles tend to slide right off our backs. 🌊
But that doesn't mean we should ignore the subtle signals when something isn’t right for us.
If you notice a relationship dynamic, behavior pattern, or habit that isn't serving you, this is a great time to address it head-on — when you're in the more rational, less emotionally-charged part of your cycle.
4. Address Luteal Struggles
Are there things that consistently come up for you during PMDD? Persistent triggers?
Follicular phase is the time to take action on these struggles.
This might look like:
Setting a boundary
Having a conversation
Creating a plan for extra support
Taking these steps now can make a big difference later.
5. Don't Forget Self-Care
When we're feeling good, it's easy to let self-care fall to the wayside.
(We feel invincible — we get it!)
But when we keep up with nourishing, nervous-system-supporting habits — like:
Eating well
Grounding practices
Meditation
Connection with friends
Therapy
...it becomes so much easier to maintain them through the more sensitive luteal phase.
Your Follicular Phase Can Be a Powerhouse for PMDD Support.
By using this phase intentionally, you can build resilience that carries you through your entire cycle — especially the harder days.
Want to learn even more about using your cycle to support PMDD?
Join my Menstrual Cycle Awareness for PMDD Masterclass!
You'll get practical tools, deep insights, and a fresh, empowering perspective on how to work with your cycle instead of against it.
