Know Your Flow - Workbook

BROWN
KENDALL
E L L N E S S
W

these questions during or after every period, because it helps you
Answer
note of any symptoms arising so you can notice any patterns in your
take
GET TO KNOW YOUR PERIOD
cycle. Your answers are a great place to start when healing your cycle.
the 1-2 weeks before your period, how did you feel
In
and emotionally ?
mentally
you have any physical pain or discomfort leading up to
Did
period or during the first 1-2 days of your bleed?
your
day of your cycle did your period arrive? Was it earlier or
What
than your last period?
later
many days did you bleed for? How heavy was it?
How
it begin or end with any spotting?
Did

this checklist to see where you're period is healthy and where is may
Use
a little more attention, support and rebalancing...
need
happens around
Ovulation
14 of your cycle
day
notice a change in your
You
fluid when you ovulate
cervical
feel only slight changes in
You
& energy before period
mood
cravings leading up to
Minimal
period your
major breakouts/acne
No
or during your period
before
breast tenderness leading
No
to period
up
arrives around the same
Period
of your cycle every month
day
blood loss volume is between
Total
- 80ml
25ml
about 8-10 soaked regular pads/
Use
or 3-5 full moon cups
tampons
flooding or bleeding through
No
clothes/bedding
blood is mainly a bright red
Period
colour
spotting before or after
No
period your
HEALTHY PERIOD CHECKLIST
Cycle lasts approx. 28 - 35 days
Bleed lasts approx. 3-7 days
No painful period cramps
No clots in period blood

symptoms listed below may be common but they are NOT normal.
These
good news is most of these are pretty simple to heal with some
The
back to your last 2-3 periods and circle which symptoms apply
Think
use this list to check in with your period each cycle).
(and
you are struggling with any of these symptoms get in touch with
If
for a 1:1 consult to help get your cycle back on track!
me
PERIOD PROBLEMS
changes to your lifestyle and/or diet.
Period cramps
Joint pain
Lower back pain
Bloating
Sore boobs
Diarrhoea or Constipation
Acne or breakouts
Irregular periods
No period
PMS / PMDD
Mood swings
Long cycle (35+ days)
Extreme fatigue
Heavy periods
Anxiety or Depression
Intense cravings
Headaches
Nausea
Migraines
hair growth
Excess
facial) (ie
Trouble sleeping
PCOS

FOR YOUR
QUESTIONS
PHASE
FOLLICULAR
what I'm doing & eating now negatively or positively affect
Will
period in 3-months time when follicles have developed?
my
can I do during my follicular phase to support the growth
What
my follicles?
of
is my energy calling me to do during this phase of my
What
cycle?

FOR YOUR
QUESTIONS
PHASE
OVULATION
Did I ovulate this cycle? On what day? How do I know?
I notice a change in mood, energy or libido this cycle?
Did
were the signs I noticed?
What
can I make the most of my boost in energy, mood,
How
and libido during this phase of my cycle?
confidence

FOR YOUR
QUESTIONS
PHASE
LUTEAL
I notice the transition from my ovulation to luteal phase?
Did
yes, what were the signs?
If
I experiencing any physical symptoms?
Am
sore boobs, acne/breakouts, extreme fatigue, spotting)
(ie
I experiencing any mood changes during this phase?
Am
mood swings, crying, irritability, angry outbursts, anxiety)
(ie