Know your cycle: hormones, energy and everyday life

We are not the same woman every week of the month. One week you feel you can handle anything; another week even the smallest task feels heavy. This isn't always in your head: hormone levels change throughout the cycle. But not everyone experiences these changes the same way. This guide is here to help you get to know your own cycle and find the right place when you need help.

The four phases of the cycle

A cycle lasts from the first day of your period to the first day of the next one. Anything between 21 and 35 days is considered normal. The days below are an example for a 28-day cycle. Yours may be shorter or longer.

Planning around your cycle: what does the science say?

On social media, the idea of planning your tasks around your cycle is very popular under the name "cycle syncing". We want to be honest here:

• General rules don't apply to every woman. A large analysis of 102 studies with about 4,000 participants found no solid evidence that mental skills such as attention, creativity or memory change noticeably across the cycle. So generalisations like "everyone is more creative in the ovulation week" are not supported by science.
• But what you feel is real. There are signs that the cycle can affect areas such as emotional processing and mood. In women with PMS or PMDD, there is a real drop in areas such as concentration during the luteal phase.

That's why we suggest you base your plans on your own cycle rather than ready-made programmes from the internet.

How to track your own cycle

1. Take notes for 2–3 months. An app or a simple notebook is enough. Write down the days your period starts and ends, your energy (from 1 to 5), mood, sleep, pain and appetite.
2. Find your own pattern. Does something repeat on the same days every month? For example, "I'm very tense in the 3 days before my period" or "in the week after my period I can do anything".
3. Adjust your calendar. Put demanding presentations, important meetings and new projects on your high-energy days. Leave routine tasks for the harder days and give yourself a bit more room to rest.
4. If you choose an app, pay attention to data privacy. Cycle data is sensitive health data. Check where it is stored and who it is shared with.

What can help in everyday life: regular movement, enough sleep, a hot water bottle, and cutting down on caffeine, alcohol and salt in the days before your period. Ask your doctor or pharmacist about painkillers and herbal products.

PMS or PMDD?

• PMS (premenstrual syndrome, Prämenstruelles Syndrom): Symptoms such as tension, mood swings, bloating and breast tenderness in the days before your period. They go away once your period starts. About 20–32% of women have mild or moderate PMS.
• PMDD (premenstrual dysphoric disorder, Prämenstruelle Dysphorische Störung): A severe form of PMS that seriously affects mood. It affects 1–5% of women. It can bring deep hopelessness, anger or anxiety that disrupts work or relationships. PMDD is not a character issue; it is a biological condition and it can be treated. Treatment options, discussed with a doctor, include certain antidepressants (SSRIs) or hormonal methods.

Tracking is the key to diagnosis. It cannot be diagnosed with blood tests; doctors need to see that symptoms repeat every month in line with your cycle. So your notes from 2–3 months will be very useful at the appointment.

Severe period pain and endometriosis

Pain that doesn't go away with painkillers and keeps you from work or school is not "normal". In endometriosis, tissue similar to the lining of the uterus grows outside the uterus. It affects 1–2 in 10 women of reproductive age, and diagnosis can take 10 years on average. That's why noticing it early matters so much.

When should you see a doctor?

• Period pain that doesn't go away with painkillers or keeps getting worse
• Pain during sex, when urinating or on the toilet
• Very heavy bleeding (changing a pad or tampon every 1–2 hours)
• A cycle shorter than 21 or longer than 35 days, bleeding between periods, or no period for 3 months
• Mood changes before your period that disrupt your daily life

If you have thoughts of harming yourself, get support without waiting. You can call the Telefonseelsorge free of charge at any time on 0800 111 0 111. In an emergency, call 112.

Where to go in Berlin

• Your gynaecologist (Frauenärztin): The first place to go. No referral needed. To find a doctor who speaks your language, use the language filter on Doctolib.
• Charité Endometriose Zentrum: One of Germany's first endometriosis centres, running since 2002. If your gynaecologist suspects endometriosis, they can refer you here or to another certified endometriosis centre.
• FFGZ (Feministisches FrauenGesundheitsZentrum): A centre that has offered independent women's health advice in Berlin since the 1970s. It runs counselling and events on the cycle, periods and women's health.
• PMDS Hilfe e.V.: An association that provides information on PMDD and helps you find specialist doctors (pmds-hilfe.de).
• Endometriose-Vereinigung Deutschland: Information and support groups for women living with endometriosis.

Work: can you get a sick note for period pain?

Yes. Germany has no legal "period leave", but if your pain is too bad to work, your doctor can give you a sick note (Krankschreibung). The note doesn't state a diagnosis, and you don't have to tell your employer the reason.

Practical tips from women

• Set a reminder in your calendar. A reminder for the days before your period helps you remember not to overload those days.
• Tell the people close to you. Saying "these weeks are hard for me" can prevent unnecessary arguments.
• Take your notes to the doctor. A few months of tracking makes it much easier for the doctor to understand what's going on.

This section will grow with the experiences of women in the BACIM community. If something has worked for you, you're welcome to share it.

Sources

• Meta-analysis on the cycle and cognitive performance (PLOS ONE)
• Review on the cycle, cognition and emotion (Frontiers in Neuroscience)
• Medical information on PMS (Deximed)
• Recognising and treating PMDD (Apotheken Umschau)
• Visit to the Charité Endometriosis Centre (Federal Ministry of Health)
• Period pain and sick notes (ZWP online, January 2026)

This guide is not a substitute for medical advice. Information checked as of October 2026.

Wish I'd known this in German

At the gynaecologist's

Telling your employer