For many women (us included), the days leading up to our period – commonly known as the PMS phase – can feel like an uphill battle. Emotional highs and lows, physical discomfort, and a drop in energy can make it challenging to show up as your best self at work.
But here’s the truth: Your body isn’t working against you – it’s trying to communicate with you. And by developing bodily awareness and learning to honor your natural rhythms, we promise there’s a way to navigate the monthly shift with grace, balance, and even productivity.
Understanding PMS and your monthly cycle
PMS (premenstrual syndrome) occurs in the luteal phase of your menstrual cycle, typically 7–10 days before menstruation. During this time, your hormone levels (especially estrogen and progesterone) begin to fluctuate, which can lead to:
- Mood swings or irritability
- Fatigue and low energy
- Difficulty concentrating
- Physical symptoms like bloating, headaches, or muscle aches
These shifts aren’t weaknesses – they’re a sign that your body needs something different. Instead of pushing through, the key is to listen to your body and adapt accordingly.
Key Learning: Bodily awareness & listening to what your body needs (step-by-step):
1️. Track your cycle
The first step to bodily awareness is understanding your own rhythm. Start by downloading our Workbook:
Additionally, you may use an app (we use Clue) or a simple journal to track your cycle, noting how you feel physically, emotionally, and mentally during each phase. Patterns will start to emerge, helping you anticipate your needs.
Try this:
- Record energy levels, moods, and physical symptoms daily.
- Over time, identify which days you feel your best and when you need more rest or self-care.
2️. Tune into your energy levels
During PMS, your energy might feel lower than usual – and that’s okay. Instead of fighting it, adjust your workload to match your energy. Focus on tasks that require less creativity or intense focus and save high-energy work for other phases of your cycle.
Try this:
- Shift to maintenance tasks (like organizing or following up on emails) during your PMS days.
- Save brainstorming or big presentations for your follicular or ovulatory phases when energy is naturally higher.
3️. Recognize emotional patterns
PMS often brings heightened emotions. Instead of ignoring or suppressing them, see them as a tool for self-awareness. What’s coming up for you? What needs your attention or care?
Try this:
- Practice journaling for 5 minutes daily to release built-up emotions.
- If you feel overwhelmed, pause and take a few deep breaths before reacting to triggers.
4️. Listen to physical signals
Your body sends clear signals during PMS – cravings, fatigue, or physical tension. Instead of pushing through, address these needs mindfully.
Try this:
- Craving sweets? Opt for dark chocolate or nutrient-rich snacks.
- Feeling tension? Take a short walk or do some light stretching.
Now, that you have learnt all about bodily awareness:
And only when ready, ask yourself: How can I stay productive?
Because even while honoring the needs of our body, there are practical ways to keep productivity in check without overextending yourself:
Prioritize and d.e.l.e.g.a.t.e.
During your PMS phase, focus on the must-dos rather than trying to tackle everything. Delegate tasks when possible and give yourself permission to say no.
Pro Tip:
Start each day by identifying your top 3 priorities. Anything else can wait.
Schedule breaks
Productivity isn’t about non-stop action; it’s about working smart. Build intentional breaks into your day to recharge your energy.
Pro Tip:
Practice box breathing or a 5-minute mindfulness exercise between tasks.
What also works: Stepping outside for fresh air and movement.
Communicate your needs
We can’t stress about this enough but if you’re feeling particularly low, it is ok to communicate this with your team or manager. Let them know you’re adjusting your workload for the day while still staying committed to deadlines.
Example: “I’m working on XYZ today and will be focusing on completing them efficiently. If there’s anything urgent, let me know.”
Lean into comfort
Make your workspace more soothing during this time. Small adjustments can make a big difference in your mood and focus.
Pro Tip:
- Using a heating pad for cramps.
- Sipping on herbal teas like chamomile or peppermint for relaxation.
- Playing calming background music while you work.
Use your PMS phase for reflection
While PMS can feel emotionally intense, it’s also a time of heightened clarity. You might notice what’s working (or not) in your work or personal life. Use this phase for honest reflection and planning.
Pro Tip for journal prompts:
“What’s feeling out of alignment right now?” or “What do I need more of in my life?”
Our conclusion to navigating PMS with grace and power
PMS at work isn’t about “powering through” or pretending you feel fine. It’s about honoring your body, learning your rhythms, and working in alignment with your energy. By developing bodily awareness and adapting your workflow, you not only stay productive – you also set a powerful example of how to lead with authenticity and balance.
Remember: your body is your greatest asset. When you listen to it and give it what it needs, you’ll find grace, resilience, and productivity in ways you never thought possible.
You’ve got this, girl!
LHW x
The content shared in this article is for informational and educational purposes only and should not be considered a substitute for professional advice, including medical, psychological, or health-related consultation.
Leading Her Way LLC (“LHW”) does not provide medical or professional services and does not endorse or recommend any opinions, treatments, products, or practices mentioned. All views expressed are those of the writer or interviewee.
By engaging with this content, you acknowledge that LHW shall not be held responsible for any loss, claim, or consequence arising from the use of, or reliance on, the information provided.
