Hormones, Headaches, and Mood Swings—And Still Showing Up
Some days are low-spoon days: hormones spike, your head throbs, your mood dips. Strength isn’t pretending you’re fine—it’s showing up kindly with the energy you actually have.
Set a Low-Spoon Plan
- One must-do, one tidy-up: shrink the to-do list; move the rest.
- Gentle fuel: water, warm food, electrolytes.
- Micro-movement: slow walk or stretch; light and fresh air help.
Environment Tweaks That Help
- Dim lights; lower screen brightness; use blue-light filter.
- Quiet mode; two message windows only.
- Soothing kit: tea, heat/cool pack, soft scarf, eye mask.
Scripts for Work/School
- “I’ll join by audio today and share notes after.”
- “I’m prioritising A and will move B to tomorrow—heads up.”
- “I’ll need a short break between sessions to manage a headache.”
Cycle-Aware Planning (Use What You Notice)
- High-energy days: batch social tasks, presentations, errands.
- Low-spoon days: must-do + tidy-up only; move non-urgent items.
- Track 3 signals: sleep, pain, mood. Adjust week blocks accordingly.
Quick Relief Kit
- Heat/cool pack, electrolyte sachet, pain-safe options recommended by your clinician.
- Blue-light filter, dim lamp, eye mask; soft scarf for neck/temple pressure.
- “Quiet food”: warm soup, toast + eggs, banana + yogurt.
Work/School Scripts
- “Prioritising A today; moving B to tomorrow. I’ll send notes by 4 p.m.”
- “Joining camera-off while I manage a headache. I’ll follow with action items.”
Red-Flag Symptoms (Seek Care)
- Severe or sudden pain, fainting, persistent vomiting, vision changes.
- Depressive symptoms or anxiety spikes lasting weeks.
This content is supportive, not medical advice. Consult a qualified clinician for diagnosis/treatment.
Emotions Without Shame
- Name it: “This is hormone-weather, not my whole personality.”
- Regulate: inhale 4, exhale 6–8; shoulders drop.
- Co-regulate: text a steady friend; ask for listening, not fixing.
When to Seek Extra Help
If symptoms are severe, frequent, or affecting daily life, talk to a qualified clinician. Rest and boundaries matter—and professional support does too.
Final Thoughts
Resilience isn’t glamorising pain; it’s responding wisely to it. Do less, more gently, and let that be enough.
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