Journaling with your cycle

Journaling is basically giving your thoughts somewhere to go that is not 2am overthinking. The NHS suggests writing down your worries, or making a to-do list for tomorrow, if you often worry in bed. The University of Rochester Medical Center adds that journaling can help you manage anxiety, reduce stress and spot what triggers your moods. Studies of journaling are mostly small, so think of it as a gentle tool, not a treatment.

Why pair it with your cycle?

When you add the cycle day to your entries, patterns can pop out. That awful argument? Day 26. That burst of creativity? Day 10. Knowing this helps you plan and be gentler with yourself. The NHS also suggests keeping a symptom diary for at least 2 cycles if you think you have PMS.

Prompts to try

• Today my energy is... and my body feels...
• One thing that went well, however tiny
• What am I worried about? What would I tell a friend in my shoes?
• What do I need more of this week?

If a thought feels harsh, try the NHS "catch it, check it, change it" trick: notice the thought, check the evidence for it, then look for a more balanced way to see things.