Field Notes

How to Survive Your Luteal Phase (PMS, Hormones & Mood Swings)

This week dives into the luteal phase (PMS) - what’s actually happening hormonally, why your mood drops, and how to cope without doing a crime.We cover:what the luteal phase actually iswhy you feel more sensitive, irritable, and withdrawnwhether it’s hormones… or your life being out of alignmentpractical ways to support your mood (from Instagram, obviously)and a slightly chaotic Guru & Granny segment involving vegans and king prawns⏱️ TIMESTAMPS (ish)00:00 Intro – why we’re ignoring the poll and talking PMS05:30 What the menstrual cycle actually does to your brain10:30 Why the luteal phase feels like low power mode12:30 Have We Lost the Plot? (evolutionary take)14:00 “You’re not moody, your life is out of alignment”16:00 Luteal phase survival tips (food, magnesium, sleep)19:00 Guru & Granny: vegan boyfriend chaos📩 ASK GURU & GRANNYGot a dilemma?Relationships, family chaos, existential crises…DM your questions to:👉 @rosehoneymorgan👉 @field.notes.pod(You can stay anonymous)📚 JOIN THE BOOK CLUBIf you want deeper dives, experiments & slightly more structure:👉 Join the Actually Trying Book Club:https://rosehoneymorgan.substack.com/freetrial🎧 IF YOU ENJOYED THISFollow the podcast, leave a review, or send this to someone who:becomes a different person before their periodhas ever thought “why is everything suddenly awful?”or needs a luteal phase survival plan Hosted on Acast. See acast.com/privacy for more information.

Field Report: I Tested 4 Anxiety Techniques So You Don’t Have To (You’re Welcome)

This week I tested 4 anxiety techniques…two from a Harvard-trained life coach and two from Old Ma.The methods:• orgasm (did not happen)• contemplating death (surprisingly helpful)• building a “sanity quilt” (tiny habits that actually regulate you)• visualising your perfect day (emotionally risky)Some worked. Some absolutely did not.Main takeaway:👉 You don’t fix anxiety with one big breakthrough👉 You fix it with small daily things that make life slightly more bearableAlso:• no one is thinking about you as much as you think• you will be forgotten (freeing, not depressing)• and stroking your dog is genuinely medicinalIf you feel constantly slightly on edge, overwhelmed, or like your brain is doing too much…this episode is for you.🧠 What you’ll get:• realistic anxiety coping strategies• small daily habits that actually help• a brutally honest test of popular techniques• a reminder that your life doesn’t need to be perfect to be good⏱️ Chapters00:00 Testing 4 anxiety techniques01:00 Why orgasm didn’t make the list02:00 Thinking about death (and why it helps)04:30 The “life in weeks” reality check05:00 The sanity quilt (best one)08:00 Tiny habits that improve your day10:00 The perfect day exercise (spiral warning)11:30 Final thoughts + what actually worked📲 Follow me on Instagram:@rosehoneymorgan@field.notes.pod🔔 Subscribe for more:Weekly experiments in:• anxiety• self-improvement (without the cringe)• modern life• and trying to function like a normal person Hosted on Acast. See acast.com/privacy for more information.

4 Anxiety Techniques I’d Never Heard Before (Let’s Hope They Work)

If you live with that constant background hum of anxiety, you’ll understand the feeling of trying everything — therapy, routines, productivity hacks — and still feeling slightly on edge.So today we’re trying something different.This is a Mother’s Day anxiety special, featuring:• two anxiety techniques from my mother (Old Ma)• two techniques from a Harvard-trained life coach• and a conversation that includes orgasms, existential philosophy, and a surprisingly detailed death plan.In other words: a fairly normal episode.The Four Anxiety TechniquesIn this episode we explore four very different ways of dealing with anxiety:1️⃣ Old Ma’s technique #1: orgasm as emotional regulation2️⃣ Old Ma’s technique #2: contemplating death (memento mori)3️⃣ The “Sanity Quilt” method from Martha Beck4️⃣ The Perfect Day exerciseSome of these are more sensible than others.The Sanity QuiltThe Sanity Quilt idea comes from Martha Beck.Imagine a patchwork blanket where each square is a small activity that reliably calms your nervous system.Not big life changes.Just tiny stabilisers you can rely on when things feel overwhelming.Examples might include:• a quick walk outside• dancing to one song in the kitchen• lighting a candle• listening to music• texting a friend• reading a few pages of a book• making a cup of tea• eating a tiny cheeseboard (personal favourite)The idea is to build a toolkit of small things that help you regulate before you spiral.The Perfect Day ExerciseThe Perfect Day exercise asks a different question:Instead of chasing big life goals, what does a good ordinary Tuesday actually look like for you?You imagine a realistic ideal day — from when you wake up to when you go to bed.Not a fantasy billionaire life.Just the kind of day your nervous system would actually enjoy living in.Because life is basically thousands of Tuesdays in a row.Also in this episode• how worrying brains invent problems that never happen• why modern life might be fuelling anxiety• why remembering death can sometimes make life easier• Old Ma’s surprisingly detailed end-of-life planAsk Guru & GrannyIf you want Old Ma and I to attempt to solve your life problems, send us your dilemmas.Relationship chaos, family drama, existential crises — we’ll take it all.DM your questions to:@rosehoneymorgan@field.notes.podYou can remain anonymous if you like.If you enjoyed this episodePlease follow the show, leave a review, or share it with someone who:• worries about things that never happen• enjoys slightly unhinged mother–daughter conversations• or might benefit from a sanity quilt and a small cheeseboard Hosted on Acast. See acast.com/privacy for more information.

Field Report: I Tried Electrifying My Brain for a Week…

Earlier this week I began testing the Flow Neuroscience headset — a device that uses transcranial direct current stimulation (tDCS) to stimulate areas of the brain linked to depression.In simpler terms:I’ve started plugging my forehead into a charger.This Friday Field Report is the week one update.I talk through:• What the headset actually feels like to wear• The slightly alarming wet electrode pads situation• Whether the electrical stimulation hurts (spoiler: mildly… but in a “strong skincare” kind of way)• The surprisingly good therapy app that comes with it• Why the behavioural therapy modules are actually better than a lot of therapy I’ve paid for• Whether the experiment is making me feel even slightly more motivatedSo far the results are… inconclusive.But I do feel a bit more like “come on then, let’s be having you.”Which is something.Inside the Flow appOne thing that genuinely impressed me was the built-in therapy courses.The headset isn’t just about the electrical stimulation — the app includes:• behavioural therapy modules• mindfulness and meditation sessions• sleep support• habit-building exercises• diet and lifestyle guidanceAll delivered through a chat-style interactive course, which is surprisingly engaging when you’re struggling to focus.It’s a bit like a choose-your-own-adventure therapy conversation.Find of the WeekThe therapy format inside the Flow app — genuinely useful behavioural therapy exercises delivered in a way that actually keeps you engaged.If I find similar tools that don’t require a brain-electrocuting headset, I’ll link them here. Ok so there's one called Youper but it's not available in the UK annoyingly. Abby - your AI therapist looks good. Or Wysa the app looks good too. Haven't tried any of them though so... just going off the App Store sales pitch!Fail of the WeekI currently have around 200 unanswered messages across email, WhatsApp and DMs.The longer I leave them, the more awkward the replies become.Classic.The experiment continuesI’ll report back again once I’ve used the headset for the full three-week protocol to see whether it actually improves:• mood• motivation• executive function• anxietyOr whether I’ve simply been mildly electrifying my forehead for no reason.Join the conversationIf you’ve tried anything that actually helped your mental health, motivation or executive function — send it my way.DM me on Instagram:@rosehoneymorgan@field.notes.podJoin the Book ClubWe’re currently reading Feel the Fear and Do It Anyway inside the Actually Trying Book Club.Join here:https://rosehoneymorgan.substack.com/freetrial Hosted on Acast. See acast.com/privacy for more information.

Could Electrifying Your Brain Fix Your Mood?

Today’s episode is about mental health, low mood, chronic anxiety, executive dysfunction, and a slightly alarming-looking headset that may or may not be about to change my life.I’m trying the Flow Neuroscience headset — a non-invasive medical device that uses tDCS (transcranial Direct Current Stimulation) to stimulate the part of the brain linked to depression.In simpler terms:I am, apparently, going to start plugging my forehead into a charger.And honestly? At this point I’m open to it.In this episode I talk about:My long history of low mood, dread, anxiety, and general internal gloomEverything I’ve already tried:CBTEMDRAcceptance and Commitment Therapymedicationexercisewatersleeptrying really hard not to lose the plotWhat the Flow headset actually isHow it’s meant to workWhy the NHS uses itThe statistics that made me willing to strap an electrical device to my headWhether this is cutting-edge science or a sign that modern life has gone badly wrongWhy our ancestors may have had lives that were more naturally protective of mental health than ours are nowAlso in this episode:A new Ask Guru & Granny segment on beauty, Botox, fillers, lipstick, tailored clothing, and why my mother believes a teaspoon of botulism could kill the human race.So, as usual, it’s a mixed bag.What happens next?I’m starting the headset experiment now.On Friday I’ll report back on:what it feels likewhether it hurtswhat the app is likeand whether I feel even slightly less like I’m permanently treading emotional waterThe bigger results, apparently, take a few weeks — so this is just the beginningSend in your dilemmas for Ask Guru & GrannyIf you want me and Old Ma to attempt to solve your problems, send them over.DM me on Instagram:@rosehoneymorgan@field.notes.podAnd if I ignored your last one by accident, just bump it and send it again.Join the book clubWe’ve just started Feel the Fear and Do It Anyway inside the Actually Trying book club.https://rosehoneymorgan.substack.com/freetrialIf you enjoyed this episodePlease follow the show, leave a review, or share it with a friend who:is hanging on by a threadhas tried everythingor would absolutely try electrically charging their forehead if it meant feeling a bit more perky Hosted on Acast. See acast.com/privacy for more information.