Menstrual Mental Health
By Mary Nordahl
Menstrual Mental HealthApr 03, 2023
18 - Cycle Syncing: What No One Is Talking About
Trying to align your diet, exercise or time with your cycle... but don't know where to start? Aligning your lifestyle with each cycle phase is NOT a walk in the park. This episode walks you through the obstacles I faced as a chronic procrastinator & recovering perfectionist in balancing my hormones for less pms.
GAIN ACCESS to more menstrual mental health tips from Mary here: fertilityawarenesspath.com
Here's what you'll gain from this episode:
- 5 reasons why most women struggle to successfully align life with their cycle
- How cycle syncing works to reduce moody pms & other abnormal cycle symptoms
- What it looks like in my own life & how I was able to master a lifestyle of cycle syncing
Short Story Memoir's of Mary's Menstrual Mental Health healing journey: https://fertilityawarenesspath.substack.com/?fbclid=PAAaZ90GzQdxaCBU5OqWK8VCg1z3vtnhdKw2VzsYCwTvo5UZzUtUGdBl_O1sM
17 - Self-Healing 101: Releasing Emotions w/ Sara Francis
Sara Francis is a flow state mentor who taught me mindfulness & meditative practices inside her signature program, Flow State Blueprint. We dive right in by discussing the complexities of expressing emotion & objectively witnessing negative self-talk. A pen & paper are highly suggested for maximum integration of the principles covered in this unscripted conversation.
GAIN ACCESS to more menstrual mental health tips from Mary here: https://www.fertilityawarenesspath.com/
Connect with Sara here: https://www.instagram.com/sararosefranc/
Here's what you'll gain from this episode:
- the benefits of embracing negative emotions as a vehicle for growth
- how to get unstuck & cultivate more peace in your life
- what it means to experience emotions in the body (instead of ruminating)
A breakdown of what's covered inside this spiritual conversation:
- 2min: eliminating the tendency to overthink
- 4min: debunking the need to stay "high vibe" all the time
- 7:30min: discovering WHO you are apart from the emotional experience
- 10:30min: desensitizing & appreciating the experience of hormonal fluctuations
- 13min: the benefits of having a mental breakdown
- 16:50min: reframes for expressing negative emotions like rage & sadness
- 20min: what animals teach us about processing emotions through the body
- 22:50min: how you get UNSTUCK by choosing to feel your feelings
- 24:28min: why your mood & energy levels shift throughout your cycle
- 25:50min: the reality of listening to your mental chatter
- 28:10min: simple ways to safely & comfortably process tough emotions
- 32:50: takeaway for integrating the lessons of this episode
Short Story Memoir's of Mary's Menstrual Mental Health healing journey: https://fertilityawarenesspath.substack.com/?fbclid=PAAaZ90GzQdxaCBU5OqWK8VCg1z3vtnhdKw2VzsYCwTvo5UZzUtUGdBl_O1sM
16 - Shame-Free Rest in a Man's World
Have you ever felt pressured to be consistent & deny your need for rest? As a cyclical being, you're not designed to have the same energy levels everyday. But the world shames us into being "like a man". We spiral into thinking we'll "fall behind" and appear "unreliable" for honoring our cycle's need for pause.
GAIN ACCESS to more menstrual mental health tips from Mary here: fertilityawarenesspath.com
Here's what you'll gain from this episode:
- the ingredients needed to confidently ignore people-pleasing tendencies to prioritize your mental & physical health
- what burnout sounds & looks like as a result of prioritizing society's values over your own
- why dreams & goals are essential for staying motivated and energized
Short Story Memoir's of Mary's Menstrual Mental Health healing journey: https://fertilityawarenesspath.substack.com/?fbclid=PAAaZ90GzQdxaCBU5OqWK8VCg1z3vtnhdKw2VzsYCwTvo5UZzUtUGdBl_O1sM
15 - 3 Reasons for Negative Self-Talk during PMS
Why are the voices louder in your head during pms? When I learned how to detach from these inner voices, that is when my premenstrual phase became more peaceful.
GAIN ACCESS to more menstrual mental health tips from Mary here: fertilityawarenesspath.com
Here's what you'll gain from this episode:
- how negative self-talk impacts your menstrual cycle health
- POLL RESULTS: how & when you experience rumination, worrying & criticism
- mindset shifts for how to reframe your experience with these inner voices
Short Story Memoir's of Mary's Menstrual Mental Health healing journey: https://fertilityawarenesspath.substack.com/?fbclid=PAAaZ90GzQdxaCBU5OqWK8VCg1z3vtnhdKw2VzsYCwTvo5UZzUtUGdBl_O1sM
14 - Overcoming Anxiety with Becca Laurito
Becca Laurito is a professional musician with the Honolulu Symphony and a certified Energy Healer. Her work consists of leading Sound Meditation events and teaching Intuitive Practitioners how to use Sound in their own healing practice.
GAIN ACCESS to more menstrual mental health tips from Mary here: https://www.fertilityawarenesspath.com/
Connect with Becca here: https://themetamusician.com/
Here's what you'll gain from this episode:
- what anxiety truly is and how your mind & body react to it
- the detrimental lifestyle choices that ultimately led to Becca's period disappearing
- simple ways you can begin to balance your hormones (& thus, manage anxiety!)
A breakdown of what's covered inside this juicy conversation:
- 5:00min - why Becca did a deep study of anxiety & how it was impacting her confidence levels as a musician
- 9:30min - the root of anxiety, questions to ask yourself with the goal of calming the nervous system to feel more safe in your body
- 11:00min - how the brain & body react to fear / anxiety
- 12:45min - simple ways to disrupt & manage the mind-body connection
- 17:00min - Becca's discovery of how anxiety negatively impacted her menstrual cycle & how it catalyzed her into learning how to balance her hormones
- 21:00min - how Becca re-evaluated the way she responded to the signals from her body that her lifestyle was detrimental to her health
- 23:00min - the shocking truth Becca received from her doctors and how she reduced burnout and increased productivity just by cycle syncing
- 26:50min - Becca's antidote to laziness / procrastination
- 29:30min - the underlying belief that's keeping you in the prison of perfectionism
- 33:33min - the meta lessons within the menstrual cycle
- 40:00min - Becca's final tips for anxiety management
Short Story Memoir's of Mary's Menstrual Mental Health healing journey: https://fertilityawarenesspath.substack.com/?fbclid=PAAaZ90GzQdxaCBU5OqWK8VCg1z3vtnhdKw2VzsYCwTvo5UZzUtUGdBl_O1sM
13 - How I Found Peace During PMS
I went from feeling sad, sensitive & angry during pms.... to having such an emotionally stable premenstrual phase that I have to double-check my period app just to see when my period is coming. My mood swings used to alert me that my period was around the corner... but now I feel calm, centered & peaceful during pms.
GAIN ACCESS to more menstrual mental health tips from Mary here: fertilityawarenesspath.com
Here's what you'll gain from this episode:
- the three categories of psychological symptoms exhibited during pms
- the subtle ways it negatively impacts your relationships, career and confidence levels
- four tips: how you can start cultivating a sense of inner peace, starting today
Short Story Memoir's of Mary's Menstrual Mental Health healing journey: https://fertilityawarenesspath.substack.com/?fbclid=PAAaZ90GzQdxaCBU5OqWK8VCg1z3vtnhdKw2VzsYCwTvo5UZzUtUGdBl_O1sM
12 - Breaking Free from Perfectionism
Hey, girl. Yeah, I'm talkin' to you. Are you a perfectionist & procrastinator? Learn how to finally get out of your own way in today's episode of Menstrual Mental Health.
GAIN ACCESS to more menstrual mental health tips from Mary here: fertilityawarenesspath.com
Here's what you'll gain from this episode:
- The harsh reality of living with perfectionistic tendencies
- How your hormones help you embrace imperfections
- Why society expects you to be perfectly consistent every day
- Simple ways to start leaning into the discomfort that comes with growth.
11 - Natural Birth Control: How I’ve Avoided Pregnancy for 2 Years By Charting My Cycle
How effective IS natural birth control? What does a lifestyle of fertility awareness look like day to day?
GAIN ACCESS to more menstrual mental health tips from Mary here: fertilityawarenesspath.com
For 10% off Tempdrop, use TDFAP10 today to start reliably tracking your BBT.
Here's a glance at what you'll gain from this episode:
- The effectiveness of different types of birth control
- What makes natural birth control so reliable
- What to chart on a day to day basis & the tools needed
- How fertility awareness helps reduce PMS & improve your mental health
10 - Ten Things to Know About Your Cycle
Did you know that your period is never late? Or that irregular cycles in your teen years are normal and healthy? This episode will dispel many menstrual cycle myths & keep you informed about the truth of how your cycle actually works.
GAIN ACCESS to more menstrual mental health tips from Mary here: fertilityawarenesspath.com
For 10% off Tempdrop, use TDFAP10 today to start reliably tracking your BBT.
Here's a glance at what you'll gain from this episode:
- What to know about cervical mucus, basal body temperature, ovulation testing & cervical position
- How to tell if you have a healthy period and healthy cycle length
- What PMS means about your overall health and wellbeing
- The Reproductive Continuum: what a healthy period looks like from puberty until menopause
9 - Is it PMS or Just Stress?
Do you struggle with intense emotions, low energy or high stress? In the days leading up to your period, we tend to call this "PMS".... or is it just stress? In this episode, you'll get the honest, raw & completely uncensored window into how I embody a cyclical lifestyle.
GAIN ACCESS to more menstrual mental health tips from Mary here: fertilityawarenesspath.com
Here's a glance at what you'll gain from this episode:
- A breakdown of how your hormones influence PMS in the luteal phase
- How to reduce irritability & premenstrual rage
- The steps I took to overcome overwhelm (& doom scrolling) to get back on track with my to-do's
8 - 3 Secrets to Less Stress & More Energy
Doom scrolling social media despite that long list of to-do's? You're struggling to get motivated because you have so much on your plate. Don't fret, your cycle holds the key to your success.
GAIN ACCESS to more menstrual mental health tips from Mary here: fertilityawarenesspath.com
Here's a glance at what you'll gain from this episode:
- The three mistakes you're making in trying to break up with social media
- Mindset shifts for having a healthier relationship with scrolling your phone
- How your Infradian Rhythm (aka your menstrual cycle) holds all the answers to your self-sabotaging ways
7 - Healing Trauma Using Your Cycle
You’re struggling to take action on your goals because the past is still affecting you. In order to rewrite the narratives necessary to up-level your life...you need to heal trauma & inner child (or even inner teen) wounds.
The good news is... your cycle phases & hormones naturally help you process through this... and in this episode you'll learn how to use your cycle as a healing modality.
GAIN ACCESS to more menstrual mental health tips from Mary here: fertilityawarenesspath.com
Here’s a glance at what you’ll gain from this episode:
- What a healed & evolving human being looks like
- The different types of trauma that could be impacting your energy & productivity levels
- What triggers during PMS really mean about your mental health
- How to use each phase of your cycle to heal, grow & evolve
6 - The Pill, Period Tracking & Cycle Syncing with Brendan Nordahl
On the one year anniversary of Fertility Awareness Path, LLC - Mary is joined by her husband, Brendan, for a special episode where they share about their own path with fertility awareness.
GAIN ACCESS to more menstrual mental health tips from Mary here: fertilityawarenesspath.com
Here's a glance at what you'll gain from this episode:
- Why I'm pro-hormonal birth control (AND pro-informed decision making)
- How period tracking apps ACTUALLY work
- Tips for aligning your business &/or personal life with your menstrual cycle
Learn more about Cycle Clue: Masterclass here! Enrollment closes August 2022.
5 - Brutal Truth: PMS Is Not Normal
Do you struggle with cramps, mood swings or hormonal acne in the days leading up to your period? In this episode, you'll get the honest, raw & uncensored truth of what it means to have PMS.
GAIN ACCESS to more menstrual mental health tips from Mary here: fertilityawarenesspath.com
Here's a glance at what you'll gain from this episode:
- What PMS actually means
- Simple steps to start reducing your PMS
- Menstrual mindset shift around what it means to be a woman with PMS
4 - Exercises for Stress & Anxiety
You're tense. Overwhelmed. Exhausted. Burned out. To cope, you are doom scrolling social media or bingeing another Netflix show. You are ready for solutions on how to feel less stressed and anxious all the time. Listen in as Mary breaks down WHY you feel anxious & stressed, especially at certain points during your cycle. Walk away with tips & tricks for managing your stress and anxiety in the heat of the moment.
GAIN ACCESS to more menstrual mental health tips from Mary here: fertilityawarenesspath.com
Here's a glance at what you'll gain from this episode:
- Definitions of stress & anxiety
- Ways to reframe negative thoughts to feel less stress & anxious
- Phases of your cycle when anxiety & stress are more likely to occur
- Tools for your "tool belt" on how to feel at peace, ease and relaxed
For more free resources, (re: Menstrual Cycle Awareness course) visit fertilityawarenesspath.com/free-resources
3 - Charting 101: How To Track Your Cycle
If you're ready to take control of your health & fertility, this episode is the perfect place to start. I walk you through all the ways charting has enhanced my confidence & personal empowerment, just by using my cycle as a natural form of birth control.
GAIN ACCESS to more menstrual mental health tips from Mary here: fertilityawarenesspath.com
Here's a glance at what you'll gain from this episode:
- The benefits of charting your cycle
- A breakdown of the different biomarkers: cervical mucus, LH testing, BBT & cervical position
- App suggestions so you can track your menstrual & mental health, starting today
For the free paper chart: https://www.fertilityawarenesspath.com/free-resources
To go more in-depth on Menstrual Cycle Awareness: https://fertilityawarenesspath.thinkific.com/courses/menstrual-cycle-awareness
Interested in working with a certified fertility awareness instructor? https://www.fertilityawarenesspath.com/services
2 - How I Overcame Procrastination Using Fertility Awareness
Tired of avoiding chores, homework, etc with doom scrolling & bingeing Netflix? In this episode, I'm giving you the uncensored & honest journey of what it took for me to overcome procrastination.
GAIN ACCESS to more menstrual mental health tips from Mary here: fertilityawarenesspath.com
Here's a glance at what you'll gain from this episode:
- The top 3 mistakes I made in using various time management systems
- How to think like a go-getter who gets shit done effortlessly
- Why charting your menstrual cycle is the key to unlocking your full potential
1 - How Your Menstrual Cycle Effects Your Mental Health
Want to have more consistent moods & energy levels? In this episode, I’ll walk you through the science of how your hormones influence your brain chemistry throughout your entire menstrual cycle.
GAIN ACCESS to more menstrual mental health tips from Mary here: fertilityawarenesspath.com
Here’s a glance at what you’ll gain from this episode:
- How to OWN your moods & energy levels, instead of being controlled by them
- The reason why you feel “off” in the days before your period
- How to start getting the most out of your day, starting now