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Have you ever noticed that in the weeks leading up to your period, your emotions feel like a rollercoaster?
Maybe you feel more irritable, a little down, or have sudden mood swings.
If so, that’s totally normal. Many women experience changes in their feelings during a specific part of their menstrual cycle. And that’s usually the luteal phase.
In fact, studies suggest that about 50% of women globally report experiencing some type of symptom during the luteal phase. That’s thanks to hormonal changes.
Let’s take a look at what the luteal phase is all about and why it can bring about these luteal phase emotions.
Key takeaways
- The luteal phase is the second half of your menstrual cycle.
- The luteal phase often causes emotional symptoms due to changing hormone levels.
- Lower estrogen and rising progesterone levels after ovulation can affect your mood. This can mean mood swings and anxiety.
- Premenstrual syndrome (PMS) involves a range of physical and emotional symptoms. These occur in the days leading up to the bleeding part of your menstrual cycle.
- Intense emotional changes that interfere with your daily life could be a sign of premenstrual dysphoric disorder (PMDD).
- Healthy habits like balanced eating, regular exercise, and enough sleep can help manage luteal phase symptoms.
- Tracking your cycle and practicing self-care techniques like deep breathing and relaxation can help.
- Talk to a healthcare provider if your emotions and symptoms are interfering with your day-to-day life.
What happens during the luteal phase?
Your luteal phase marks the second half of your cycle – it begins right after ovulation (when an egg is released from the ovary).
After the egg is released, it leaves an empty sac in your ovary. This ruptured follicle turns into a structure called the corpus luteum. Think of this corpus luteum like a hormone factory. It starts to make important hormones, primarily progesterone (and some levels of estrogen). Progesterone levels typically peak about 6 – 8 days past ovulation (DPO).
Under the influence of these hormones, the inner lining of the uterus thickens and prepares a cozy home for a fertilized egg to implant.
What happens next depends on whether the egg gets fertilized.
If fertilization happens, the corpus luteum keeps producing the hormone progesterone. This progesterone is key for supporting an early pregnancy.
If fertilization does not happen, the corpus luteum stops making progesterone. When these hormone levels drop, the thick uterine lining no longer has the support it needs. And so it sheds. This shedding is what leads to the menstrual phase of your cycle.
How do hormones change during the luteal phase?
Thinking about how your body changes after ovulation can help explain why you might feel different emotions. It’s all about how your hormones shift during the luteal phase.
Estrogen
Just before ovulation, estrogen levels are usually high. Then, as the luteal phase starts, estrogen levels tend to decrease. At the same time, progesterone levels increase significantly.
Researchers have found that estrogen and progesterone don’t just affect our reproductive organs. They can also affect parts of our brain that control our mood and how we behave.
Generally, estrogen is often linked to feeling good and having more energy. This might be because it can help increase the levels of a brain chemical called serotonin.
Serotonin plays a major role in our overall health and happiness. So, when estrogen levels are lower during the luteal phase, it can sometimes lead to a dip in mood.
Progesterone
On the other hand, progesterone levels go up after the egg is released. Progesterone can have a mild calming effect on the body. It does this by increasing GABA production. This brain chemical can relieve stress and help with getting enough sleep.
But it’s not that simple (though we wish it were).
Other substances that progesterone breaks down into the body might not have the same calming effects. And, when under stress, the body may turn progesterone into cortisol.
This can make stress responses stronger. And also make it harder to process our emotions during the luteal phase.
Know more: Does Progesterone Make You Tired? Exploring the Link
Here’s a quick look at how your hormones shift from ovulation to the luteal phase of the menstrual cycle.
Hormone | Ovulation | Luteal phase |
Estrogen | High | Low |
Progesterone | Low | High |
How does mood change during the luteal phase?
The hormonal fluctuations in estrogen and progesterone during the luteal phase can greatly affect mood. Many women experience a range of both physical symptoms and emotional symptoms.
These changes occur irrespective of whether fertilization has occurred or not. And they can definitely cause mood changes.
First, you have the direct effect of hormones on the brain. Then you also have the physical symptoms that can come with this phase of the menstrual cycle. Together, they can play a role in how you feel emotionally.
Typical uncomfortable symptoms in the luteal phase can make you feel more irritable, down, and even lower your self-esteem. These physical symptoms include:
- Cramps
- Bloating
- Feeling constipated
- Back pain
- Breast tenderness
Many women report having more disagreements with people and not wanting to socialize as much. This can lead to feelings of sadness and isolation.
Some mood symptoms reported during the luteal phase of the menstrual cycle are:
- Mood swings
- Irritability
- Anger
- Anxiety
- Sadness
- Depression anxiety
- Stress
- Sleep disturbances
- Crying more easily
- Feeling confused
- Wanting to withdraw from social activities
- Having trouble concentrating
- A desire for more naps
- Changes in the luteal phase sex drive
These symptoms are more commonly known as PMS, or premenstrual syndrome. Interestingly, there are criteria for healthcare providers to officially say it’s premenstrual syndrome (PMS). The symptoms need to:
- Happen in the 5 days before your menstrual period for at least 3 consecutive menstrual cycles
- Stop within 4 days after your menstrual cycle starts
- Be strong enough to interfere with some of your normal daily activities
Know more: 4 Phases of Menstrual Cycle and Moods That Go With Each
Is it normal to feel emotional during the luteal phase?
Yes! It is normal to experience mood swings and other emotional symptoms during the luteal phase due to hormone fluctuations.
However, if these emotions become intense or start to get in the way of your day-to-day life, it could mean more. You could have PMDD, or premenstrual dysphoric disorder.
PMDD is like a more serious form of PMS. It involves a group of more severe and uncomfortable symptoms, like significant depression and anxiety, extreme irritability, and overwhelming stress.
It’s estimated that premenstrual dysphoric disorder affects about 5-8% of women.
Researchers believe PMDD usually begins after ovulation, right in the luteal phase. There are different ideas about why PMS and PMDD happen, though the exact reason has yet to be confirmed in studies.
One idea is that it might be related to the peak in estrogen before ovulation (late follicular phase). Another is that it’s related to the increase in progesterone after the ovulation phase. Or, it could be a combination of the two.
PMDD may cause you to feel both emotional and physical symptoms right after ovulation. And they can last all the way until your period begins. This can make those luteal phase feelings very challenging to deal with.
Some women who already have conditions like depression or anxiety find their symptoms get worse during the luteal phase. This is called premenstrual exacerbation.
How do you cope with luteal phase emotions?
Even though emotions in the luteal phase are common, that doesn’t mean you have to suffer through them.
There are several things you can try to manage symptoms and feel a bit better during the luteal phase.
Diet
You might notice you’re hungrier and have more food cravings during the luteal phase.
Try to focus on luteal phase foods. This means eating healthy foods to support healthy progesterone levels, like lean meats, complex carbs, and fiber-rich foods.
Aim to substitute highly processed foods and unhealthy food cravings with healthier options. Ideally, they would be ones that align with your menstrual cycle.
Know more: Cycle Syncing: What It Is and How to Start
Exercise
Engaging in physical activity can often help improve your mood. Opting for medium or low-intensity exercises during the luteal phase might be beneficial.
These include:
- Dancing
- Hiking
- Swimming
- Walking
- Jogging
- Tennis
- Biking
- Pilates
- Yoga
- Resistance training
However, if you find that high-intensity workouts actually boost your mood, do that! The key: listen to your body.
Mental health
Taking care of your mental well-being is crucial at all times. But even more so during the luteal phase of your menstrual cycle.
Here are some things you can do to boost your mental health.
1. Sleep
Make sure you are getting enough sleep — it’s vital for your overall health! A lack of sleep can affect your emotions. Try establishing a relaxing bedtime routine that feels fun and easy to do. Here are some suggestions:
- Minimize screen time
- Wind down with a book
- Stretch
- Drink tea
- Reflect on the day
2. Journaling
Writing down your feelings may help you understand them better and process them. This helps prevent them from feeling overwhelmed and unmanageable.
3. Meditation and deep breathing
Practicing deep breathing exercises and meditation helps relieve stress and calm your mind.
4. Alone time
Sometimes, just having some quiet time to yourself can make a big difference. This can help you learn when you’re feeling anxious around others and when to step away to take some time for yourself.
5. Join a community
Connecting with other women who experience premenstrual syndrome or similar feelings can provide support and understanding. You can check out Inito’s support group as well.
6. Track your symptoms
Using a tool like Inito Fertility Monitor to track not just ovulation but also your symptoms can help you understand your hormonal changes. This allows you to anticipate when you might be more likely to experience mood swings.
Inito measures all four fertility hormones on a single test strip. This gives you a clear picture of your fertile window and ovulation, as well as where your hormones are at during each menstrual cycle phase.
Know when to see a healthcare provider
If your PMDD symptoms are interfering with your life, visit a healthcare provider.
They can help you find the best ways to manage symptoms. This may include:
- Lifestyle changes
- Medication
- Other treatments
If you’re experiencing severe depression, anxiety, or other mood changes, seeking professional help is essential. Remember, you don’t have to go through this alone! There are people who can help you feel better.
FAQs
Yes, the luteal phase can affect your mood. Fluctuating estrogen and progesterone levels can lead to mood symptoms.
The main reason you feel emotional during the luteal phase is the change in your hormone levels.
After the ovulation phase, estrogen levels drop and progesterone levels rise. These hormones can affect brain chemicals that influence your mood.
Some women experience increased anxiety during the luteal phase. The shift in hormones can have different effects on different people.
While progesterone may be calming for some, for others, the changing levels or its breakdown products might increase anxiety.
Yes, ovulation can sometimes make you feel more emotional.
This is because of the hormonal changes that happen right around the time your body releases an egg.
Your estrogen levels rise before ovulation, and then drop slightly after.
These fluctuations may affect brain chemicals that influence your mood. This can lead to things like increased sensitivity or mood swings during your luteal phase.
Know more: Mood Swings During Ovulation: Are They Real?
During this phase, focus on nutrient-dense foods that can help support your body. Bonus points if they’re ones that can ease PMS symptoms.
Some good choices include:
- Lean protein
- Complex carbs like whole grains
- Foods rich in magnesium (almonds and spinach)
- Foods with fiber (fruits and leafy greens)
Staying hydrated and drinking enough water is also important.
And, if you get food cravings during your luteal phase, opt for healthier alternatives. Fruit and nuts are some great examples.
There are a few things you can try to manage symptoms and control mood swings around ovulation.
- Getting enough sleep
- Eating a balanced diet
- Engaging in regular physical activity
- Practicing self-care activities (deep breathing, meditation)
- Spending time doing things you enjoy
These can all help reduce stress.
Tracking your menstrual cycles also help predict when these mood changes might happen. This can make your life easier.
If your mood swings are severe or are interfering with your daily life, talk to a healthcare provider.
Was this article helpful?
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- First-trimester progesterone therapy in women with a history of unexplained recurrent miscarriages – a randomised, double-blind, placebo-controlled, international multicentre trial and economic evaluation.
- Reproductive hormone sensitivity and risk for depression across the female life cycle: A continuum of vulnerability?
- Serotonin-estrogen interactions: What can we learn from pregnancy?
- Estrogen, Stress, and Depression: Cognitive and Biological Interactions
- Progesterone and Its Metabolites Play a Beneficial Role in Affect Regulation in the Female Brain
- Psychiatric Symptoms Across the Menstrual Cycle in Adult Women: A Comprehensive Review
- Premenstrual Syndrome
- Premenstrual Syndrome (PMS)
- Premenstrual Dysphoric Disorder
- A prospective evaluation of luteal phase length and natural fertility
- Changes in macronutrient, micronutrient, and food group intakes throughout the menstrual cycle in healthy, premenopausal women
- Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature
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