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RISE Blog | Become a Period Pal: How to Support Someone During Their Menstrual Cycle

Written By: Santos Jose Ramirez Jr., Ashliegh Rigtrup, & Funmi Arowolo , Peer Educators
Edited By: Xander Sanders & Giana Matheny
April 4th, 2025

Many people experience menstruation, and while it’s a natural process, it can still be physically and emotionally taxing. Therefore, understanding how to support someone through this time is imperative in creating a comfortable and inclusive environment, whether you're a colleague, friend, partner, or family member. Through sexual health education, we can shed light on practical ways to support people experiencing menstrual cycles. Follow along as we help you become a better Period Pal!

Educate Yourself

One of the most important steps to supporting someone is education. Understanding menstruation helps create an informed foundation for support and can help eliminate stigmas. There are many steps that you can take to conquer the lack of knowledge about menstruation.

1. Familiarize Yourself with the Menstrual Cycle:

Menstruation is the monthly process in which the uterus sheds its lining, resulting in bleeding through the vagina. This typically occurs for a few days as part of the menstrual cycle, which is regulated by hormonal changes. The four phases of the cycle include menstrual, follicular, ovulation, and luteal. With each phase, there are many different emotions that may arise, and each phase has distinct hormonal shifts that can affect energy levels, mood, and sexual health. Common symptoms of menstruation include cramps, bloating, fatigue, headaches, and changes in mood. Knowing these symptoms can help you be more empathetic and supportive during someone’s cycle. It is especially important to be there for support since going through a cycle it can be emotionally taxing for some. 

2. Understand the Impact of Hormones:

The menstrual cycle is driven by hormonal fluctuations that affect not only physical health, but also emotional and mental health. Understanding the roles of estrogen, progesterone, and other hormones throughout the cycle can help you empathize with how they affect someone’s emotions, energy levels, and sexual desire. This knowledge is essential for being patient and supportive. Premenstrual Syndrome (PMS) can cause emotional changes like irritability, anxiety, and mood swings. By understanding PMS, you can avoid making assumptions about someone's behavior and be more compassionate during this time. 

3. Don’t Shy Away from Conversation: 

A period/menstrual cycle is a naturally occurring process that happens to almost half our population. If someone brings up menstruation or related topics, don't shy away from the conversation. Let them know you're open to discussing it, and that you are willing to listen and learn. It can be helpful to approach the conversation with curiosity and a desire to understand their experience. Encourage open, stigma-free conversations about menstrual health. This can make people feel more supported and comfortable sharing what they need during their cycle, whether it's emotional support, accommodation, or simply someone to talk to. This helps to create an all-inclusive environment where people feel accepted, respected, and included no matter what their gender or background.

4. Offer Emotional Support:  

Support can come in various forms, such as offering comfort, being patient, or creating a space where they feel free to express their needs. Below are some ways that you can offer support as a Period Pal to someone who is going through their cycle.

5. Listen and Empathize:

Listening means giving someone your full attention and allowing them to express their feelings or frustrations without interruption. Empathy involves understanding and sharing the feelings of others, acknowledging their experience as valid. Actively listening and showing empathy creates a safe space for someone to feel heard and understood, which can reduce feelings of isolation or frustration. 

6. Be patient: 

Being patient means giving someone time to process their emotions and physical discomfort without rushing them or becoming frustrated. Menstrual symptoms, particularly mood swings or fatigue, can vary from day to day. Offering patience allows the person to take things at their own pace without feeling like they are being judged for needing extra time or space.

7. Provide Wellness Check-ins:

A wellness check involves reaching out to ensure someone’s physical and emotional well-being, especially when they’re going through a challenging time. Regularly checking in shows that you care about the person’s health and are available to offer help, whether it’s offering a comforting word, providing physical support, or simply asking if they need anything. 

8. Encourage Self-Care:

Self-care refers to the actions a person takes to support their physical and emotional well-being. Encouraging someone to practice self-care, like taking a warm bath, getting extra rest, or practicing mindfulness—can help them manage stress and discomfort during their period. 

9. Respect Boundaries: 

Respecting someone’s boundaries means being mindful of their needs and personal space. During menstruation, someone may feel physically or emotionally sensitive, respecting their limits ensures they feel safe and supported. Respecting their boundaries, whether it’s a need for privacy or a request for quiet, shows that you understand and care about their comfort. 

10. Be Non-Judgmental:

Being non-judgmental means offering support without criticizing or making the person feel bad about their experiences or emotions, even if they may seem intense. Menstruation can bring up a mix of emotions, and sometimes, someone may feel ashamed or embarrassed. By being non-judgmental, you create a space where they can feel free to express themselves without fear of criticism. 

 
Practical ways to offer Support


Sometimes it can be hard to know how to offer support to someone who is on their period. However, there are many ways to become a better Period Pal because support comes in many different forms!   
 
1. Help Gather Supplies:

Offering to get menstrual or pain relief products shows you're prepared to help with parts of menstruation. By being proactive, you alleviate some of the pressure and stress associated with menstruation.  

2. Help With Physical Tasks:

Providing help with daily tasks, such as cooking, cleaning, or running errands, can be a huge relief when menstrual cramps or fatigue are overwhelming. These symptoms can make even basic tasks exhausting, assistance allows the person to rest and focus on managing their discomfort.  

3. Offer Emotional Distraction: 

Sometimes, offering a distraction like a funny movie, a fun conversation, or a lighthearted activity can help take someone’s mind off any discomfort or negative emotions they might be feeling. Engaging in a fun or relaxing activity can help shift focus away from physical pain and bring a sense of normalcy and joy, especially if someone is feeling overwhelmed by their symptoms. 

4. Adjust Plans:  

Being flexible and understanding if someone needs to change or cancel an activity due to menstrual symptoms is important. Menstrual symptoms can interfere with planned activities, adjusting plans shows that their well-being comes first.  

5. Offer Resources for Professional Help:

If someone is struggling with severe menstrual pain or emotional distress, guiding them to resources like a gynecologist, therapist, or support group can be invaluable. Offering resources for professional help ensures they get the necessary care and support for their symptoms. This shows you care about their long-term health and well-being.  You can provide a crucial support system by connecting them with the right resources.

What do I do now? 

It is important to note that symptoms and actions during the menstrual cycle varies from person to person. Supporting someone through their menstrual cycle involves understanding that each person's experience is unique and requires different forms of support. Most people have someone they love that menstruates, so educating yourself about menstruation, offering practical and emotional, and being attentive to individual needs are crucial aspects of support. Being proactive in gathering supplies, helping with physical tasks, and adjusting plans, you show that you care and understand their needs. Promoting menstrual equity and normalizing the conversation around periods helps foster a more supportive environment. This will help you become closer to being a pro Period Pal! Together, these efforts contribute to reducing stigma and ensure that people who menstruate feel valued and supported. 

Resources 

References: 

Brown, N., Martin, D., Waldron, M., Bruinvels, G., Farrant, L., & Fairchild, R. (2023). Nutritional Practices to Manage Menstrual Cycle Related Symptoms: A Systematic Review. Nutrition Research Reviews, 1–24. 

Schoep, M. E., Nieboer, T. E., van der Zanden, M., Braat, D. D. M., & Nap, A. W. (2019). The Impact of Menstrual Symptoms on Everyday Life: A Survey Among 42,879 Women. American Journal of Obstetrics and Gynecology, 220(6).    

Singh, A. (2022). Menstrual Justice is a Matter of Health Equity: How to Fight Period Poverty and Stigma. Harvard Medical School Center for Primary Care. 

Soliman, N. (2024). Understanding Menstrual Disorders: Types, Treatments, and Management. Top Doctors UK.  
 

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