Menstruation arrives, and suddenly, the social calendar can feel a little too much. That yoga class? Maybe not. The dinner party on Saturday? Excuses are already forming. But hibernating for three to seven days isn’t always achievable or practical either. Here’s the thing: menstruation doesn’t have to be about survival mode. It can actually be a time for activities that feel genuinely good, not a “self-care as a chore” way, but in a way that honours where the body actually is. Creating a practice that aligns with where you are.
Why Menstruation Asks for Something Different
During menstruation, the hormone levels are at their lowest point. Both oestrogen and progesterone drop, which affects energy, mood, and how the body responds to different activities. Welcome to the inner winter phase of the cycle, a time that’s naturally geared toward rest, reflection, and slower rhythms. But “rest” doesn’t mean you have to spend all of menstruation in bed (unless, of course, you want to ). It means choosing activities that don’t deplete the body further. The key is finding the sweet spot between complete rest and pushing through like nothing’s happening. Some menstruators feel energised during their period and want to stay active. Others need more downtime. There’s no single “right” way to spend this cycle phase, but there are definitely activities and ways of moving that are more supportive than others.
Creative Projects That Don’t Require Much Energy
Menstruation can be an excellent time for creative work, especially the kind that doesn’t demand perfection. When hormones are low, we’re less concerned with external validation and more in touch with our intuition. This makes menstruation surprisingly good for:
- Journaling without a goal: Not journaling to “process your emotions” or “track gratitude,” but just writing whatever arises. Stream of consciousness, messy thoughts, random observations, all of it counts.
- Visioning and reflection: Letting the mind wander to future possibilities, daydreaming about goals or desires without pressure to plan or act. This might look like creating vision boards, browsing inspiration, or simply allowing thoughts about what’s next to surface naturally without forcing them into action steps.
- Simple crafts: Knitting, colouring books, arranging flowers, making collages, anything tactile and repetitive can feel meditative. The goal isn’t to create something Instagram-worthy; instead, craft can be meditative, rhythmic, and full of presence.
- Reorganising a small space: Rearranging a bookshelf, clearing out a drawer, or reorganising your kitchen can feel satisfying without being exhausting.
These activities don’t require high energy or a sharp focus that other phases of your cycle might offer. They’re productive enough to feel meaningful but gentle enough to honour the body’s need for a slower pace.
Movement That Actually Feels Good
Exercise during menstruation is personal. Some menstruators feel great doing intense workouts, while others need something much gentler. The important thing is listening to your body rather than following external rules about what one “should” be doing. However, it’s important to note that for supportive menstruation and healthy menstrual flow, abdominal rest and softness during this time is important. Anything that requires abdominal strength or stability creates the opposite of healthy flow. Here are some movement options that are most supportive during menstruation:
- Yin yoga or restorative yoga: Long, supported holds that help release tension without demanding much effort. Perfect for those who want to move but don’t have much energy.
- Walking in nature: Fresh air, gentle movement, and a change of scenery can do wonders for both mind and body. It can also be amazingly grounding too.
- Stretching: This counts as movement, too. Seriously, lying on the floor and gently stretching your hips, back, and legs while perhaps reading or catching up on a TV show is completely valid.
- Swimming or floating in water: If you have access to a pool (and feel comfortable swimming on your period), water can be incredibly soothing. The weightlessness takes pressure off your body.
The key with movement during your period is not pushing the body and resting your abdominals completely. If this body is asking for rest, give it rest. If gentle movement feels good, do that.
Sensory Pleasures That Ground You
Menstruation is a great time to focus on simple sensory experiences. During menstruation, we’re more in the body, which means tactile and sensory activities can feel particularly grounding.
- Hot water therapy: Baths, hot showers, or even just a hot water bottle on the lower back or belly. Heat is one of the most effective natural remedies for cramps, and it also signals your nervous system to relax.
- Favourite textures: Soft blankets, warm socks, cosy pyjamas, anything that feels good against the skin. Aromatherapy: Certain scents can affect mood and pain levels. Lavender for relaxation, peppermint for nausea, clary sage for hormone balance.Comfort food without guilt: If the body is craving something specific, there’s probably a reason. Trust that. Whether it’s dark chocolate, soup, or carbs, nourishing the body during Inner Winter isn’t indulgent, it’s necessary.
These small pleasures can seem insignificant, but they add up. They’re self-care practices that can actually feel restorative rather than like another thing on the to-do list.
Social Connection
Menstruation doesn’t need to be a time of complete isolation (unless that’s what wanted). Social activities during menstruation work best when they’re low-pressure and don’t require too much output;.
- One-on-one hangouts: Big social events can feel overwhelming during menstruation, but quiet time with a bestie can be exactly what’s needed. Someone who won’t expect you to be “on.”
- Phone calls instead of texts: Sometimes talking is easier than typing out responses. A voice call with someone who gets it can feel more connecting than a dozen text exchanges.
- Saying no without explanation: No one owes anyone a detailed explanation for why they’re not turning up for something. “I’m not feeling up to it” is a complete sentence.
- Group activities that don’t require much output: Movie nights, casual dinners, outdoor gathering, activities where we can show up but don’t need to be the life of it.
The goal isn’t to force ourselves into social situations because we think we should, but to recognise that connection can be restorative when it’s the right kind, and with the right people. Some menstruators feel more emotionally open during their period and genuinely want company. Others need solitude. Both are normal.
Activities That Feed The Mind
Mental energy during menstruation can be unpredictable. Some menstruators find their focus is poor, while others experience surprising clarity. Either way, here are some mentally engaging activities that don’t require peak performance:
- Reading fiction: Getting lost in a story can be a wonderful escape when. Fiction doesn’t demand analysis or productivity; it just takes us somewhere else for a while.
- Podcasts or audiobooks: When reading feels like too much effort, listening to something interesting while resting can keep the mind engaged without strain.
- Documentaries: Visual learning with minimal effort required.
- Planning future projects: When menstruating, we often have a better perspective on what actually matters. This can be a good time to think about what to focus on in this new cycle.
These activities honour the fact that menstruation is often a time of reflection and insight.
Creating Period Rituals
The most meaningful activities during menstruation are often the ones that are created for ourselves, rituals that mark this time as different from the rest of the cycle. Maybe it’s lighting a candle on the first day of menstruation. Maybe it’s making a specific tea blend just for menstruation. Maybe it’s curating a period playlist with songs that match the Inner Winter energy. Maybe it’s wearing the comfiest red clothing for three days straight. These small rituals don’t need to be elaborate or Instagram-worthy. They just need to signal to the body and mind that this time is sacred, a pause in the usual rhythm that deserves to be honoured.
The Point Isn’t Productivity
The biggest shift that can be made around period activities is letting go of the idea that everything needs to serve a purpose and to be done. Menstruation isn’t a challenge to optimise or a challenge to overcome. It’s just a phase of the cycle that has different needs, just like they all do. Some cycles may feel like doing creative projects, trying new recipes, or organising your entire house. Other months, watching an entire series in one sitting might be exactly what the body needs. Both are valid. Both are restorative in their own way. The activities that work for one person often look completely different from what works for another. That’s the whole point. Menstruation is personal, and what happens during that time should reflect what actually feels good, not what someone thinks they’re supposed to do.
