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Does it ever feel like your mood chooses you instead of the other way around?
Well, you’re not the only one! And there’s a legitimate reason you may feel this way: your hormones.
Throughout the day and over the course of your menstrual cycle, your hormones are constantly fluctuating.
While the true mechanism isn’t fully understood yet, we do know that hormonal fluctuations play a big role in mood swings.
So if you want to know the real ins and outs of the 4 phases of menstrual cycle and moods, keep reading!
Takeaways
- Your menstrual cycle runs by the signals of the four key fertility hormones. These are FSH, LH, estrogen, and progesterone.
- During your period, as you shed your uterine lining, levels of these hormones are low. This can cause you to have lower energy and moodiness.
- Next, in your follicular phase, estrogen levels begin to rise. Estrogen is associated with higher serotonin levels. So this is a time when your mood is more positive.
- Right around ovulation, your estrogen levels peak. This is when you’re likely to experience a heightened mood and sex drive.
- After ovulation comes your luteal phase. During this time, estrogen is lower, and progesterone levels rise. This can lead to more tiredness and irritability.
- It’s common for women to experience changes in their mood throughout their menstrual cycle.
- If your moods feel uncontrollable or affect your daily routine, consult your doctor. They may have you watch out for signs of premenstrual dysphoric disorder (PMDD).
- There are ways that you can take back some control over your mood swings. Try: getting better sleep, cycle syncing, and tracking your menstrual cycle. You can also seek additional guidance from a healthcare professional.
A look at your menstrual cycle
There are four major sex hormones that pretty much orchestrate all the important functions of your menstrual cycle.
These 4 hormones are:
- Follicle stimulating hormone (FSH)
- Luteinizing hormone (LH)
- Estrogen
- Progesterone
Each of these hormones has a unique responsibility, and they work in response to each other.
Here’s exactly how they team up each menstrual cycle:
1. Menstrual phase
Your menstrual cycle begins with your period (aka menstruation). This is when your body is shedding the inner lining of your uterus.
During this menstrual phase, levels of FSH, LH, estrogen, and progesterone are low.
2. Follicular phase
After you come off of your period, you enter the follicular phase. During this time, the hormone FSH takes the wheel to begin preparing your body to ovulate.
Follicle-stimulating hormone (FSH) pretty much does exactly what its name suggests. It stimulates the growth of ovarian follicles (which house your eggs). As these follicles mature, one begins to stand out as the “dominant follicle.” This dominant follicle then begins to secrete estrogen.
3. Ovulatory phase
Once your estrogen levels peak, it triggers your body to release a surge of luteinizing hormone (LH). This LH surge initiates the release of the egg from that dominant follicle, aka ovulation. Ovulation happens about 24-36 hours after the initial rise of your surging LH levels.
Know more: LH Surge: How Does It Impact Ovulation and Pregnancy?
4. Luteal phase
The menstrual phase between ovulation and your next period is called the luteal phase. This is when the ruptured ovarian follicle transforms into the corpus luteum. This is a structure that releases progesterone (and a little estrogen) to kick off the final series of events of your menstrual cycle.
Around 6 – 8 days past ovulation (DPO), your progesterone levels peak. Together, estrogen and progesterone work to prepare your body for a possible pregnancy. Mainly this involves beefing up the thickness of your uterine lining. (The thickness helps your uterus be receptive to a fertilized egg during implantation.)
If conception takes place, the corpus luteum will keep secreting progesterone. (Progesterone is vital for tons of early pregnancy functions.)
If conception doesn’t happen, then the progesterone production will stop. And the corpus luteum will begin to disintegrate. This drop in progesterone is what then triggers your uterine lining to shed and a new menstrual cycle to begin.
So that’s the rundown on how your hormones fluctuate during your menstrual cycle. But how does your experience of moods factor into all of this? More on this next!
Your menstrual cycle phases and moods
Out of the hormones we’ve discussed so far, estrogen and progesterone are the two that impact your mood.
Research shows that these two hormones influence regions of your brain connected to changes in behavior and mood.
Estrogen and mood
Generally speaking, estrogen levels are linked to a positive mood and higher energy. This is because estrogen seems to be correlated to higher amounts of serotonin, the “feel-good” hormone.
Progesterone and mood
Progesterone is a bit trickier as it can lead to a whole slew of physical and emotional effects.
For one, progesterone functions similarly to a mild sedative. This is because it leads to increased production of gamma-aminobutyric acid (GABA).
GABA is a neurotransmitter that helps calm your nervous system. It does this by inhibiting excitable nerve signals from being transmitted throughout your body. (Kind of like a grown-up telling the kids to chill out).
So when you have higher amounts of progesterone, you may feel more relaxed and less anxious. This may lead to more restful sleep. But this extra sense of calmness can also cause you to feel more tired as well. And other physical symptoms may arise too:
- Bloating
- Constipation
- Fluid retention (which leads to more frequent urination)
- Tender or sore breasts
- Back pain
Of course, these emotional and physical changes are only temporary if pregnancy doesn’t occur. If an egg isn’t fertilized, your progesterone levels will fall off. This triggers your estrogen levels to decrease alongside it.
It’s this drop in progesterone and estrogen that can then lead to those all-too-familiar symptoms of premenstrual syndrome (PMS). If you’ve ever struggled with PMS, you’re not alone. Worldwide, premenstrual syndrome affects 50% of reproductive-aged women.
Want a closer look at your day-by-day menstrual cycle moods?
Look at the table below to see how your mood, energy, and sex drive change throughout the month.
Cycle phase & hormones | Energy/Mood/ Libido | Mental health considerations |
Menstruation
(Progesterone and estrogen are at their lowest) | Low | A good time for journaling, breathwork, and alone time |
Follicular phase
(Estrogen rises; progesterone is still low) | High | A good time for starting new projects and engaging in social activities |
Ovulation
(Estrogen and LH levels are high, progesterone remains low) | Highest | A good time for starting new projects and engaging in social activities |
Luteal phase
(Progesterone levels are high, estrogen tends to be lower) | Low | A good time for journaling, breathwork, and time alone. |
As you can see in this menstrual cycle mood swings chart, in your follicular phase and ovulatory phase, you’ll experience higher energy levels and sex drive and a more positive mood. This is why these phases are ideal for getting out and about and taking on new projects.
Once you hit your luteal phase and period, you have a sort of “coming down” phase. During these phases, you’re likely to be less interested in sex and feel less energetic. This is why it may be a good time to take it easy and devote more attention to supporting your mental health.
Of course, this only reflects a general trajectory of mood fluctuations based on a typical menstrual cycle. Your cycle has its own unique patterns. It’s also influenced by many other factors, like a balanced diet, lifestyle habits, and health factors.
But this begs the question: when should I be concerned about changes in my mood? This is a really important concern to raise, so we’ll chat more about this next.
When should I worry about mood changes?
As mentioned, mood swings are par for the course for menstruating women.
But there are cases when these mood fluctuations become problematic for a woman’s health and require medical attention.
While PMS is considered normal, some women experience severe premenstrual symptoms. This is called premenstrual dysphoric disorder (PMDD).
Around 5-8% of women suffer from severe mood swings and challenges caused by PMDD. More research is needed to figure out the exact cause of PMDD. But it may have to do with a serotonin deficiency caused by an abnormal reaction to normal hormonal changes.
For an official PMDD diagnosis, you’ll need to have at least 5 of the symptoms below. (And one of them must be an emotional symptom):
- Noticeable depression, feeling hopeless, or having intense thoughts of self-deprecation
- Intense anxiety and feelings of tension
- Rapid changes in emotions
- Intense anger or irritability (leading to strained relationships or conflicts with others)
- Losing interest in normal day-to-day activities like work, hobbies, and relationships
- Challenges with concentrating on tasks
- Fatigue and lethargy that interfere with daily activities
- Extreme changes in appetite (like intense food cravings or overeating)
- Excessive sleepiness or insomnia (not being able to sleep)
- Feeling intensely overwhelmed or “out of control”
- Noticeable physical symptoms such as breast tenderness, headaches, or weight gain
Try not to panic if you recognize a few of the above symptoms in your own life. Having a few of these doesn’t necessarily mean you have PMDD.
First, for your symptoms to be considered PMDD (and not just PMS), they must be extreme. This means that they interrupt your ability to function normally in daily life in some way.
Second, with premenstrual dysphoric disorder, the timing of symptoms matters too. PMDD symptoms usually begin the week before your period starts. And then they’ll let up a few days after you begin menstruating.
And lastly for PMDD, your mood changes also won’t be caused by any factors outside of your menstrual cycle.
If you’re feeling iffy about all of this and worried you may suffer from PMDD, talk to your doctor. They will work with you to get a better look at your overall physical and mental health.
PMDD aside, the normal mood fluctuations that pop up during your menstrual cycle may be distressing. Or at the least, annoying. So what’s a gal to do? Learn about ways to cope next!
How can you manage cycle-related mood changes?
The ups and downs of your menstrual cycle can be a real pain. There’s no denying that. But the good news is that there are several ways you can better manage and cope with these changes!
Here are a few approaches we suggest:
1. Consider cycle syncing
Cycle syncing refers to better aligning your daily activities with your cycle phases. This can look like making tweaks to when you choose to eat certain foods. It can also mean altering how much you exercise at various times of the month.
Here are two examples of cycle syncing:
- When your estrogen is high in your follicular phase, you opt for more intense workouts.
- When your luteal phase emotions kick in, you opt for serotonin-boosting foods. (Like pineapple or leafy greens)
Know more: Cycle Syncing: What it Is and How to Start
2. Track your cycles
Tracking your cycles will help you get a better look at when you’re experiencing mood changes. The Inito fertility monitor and app is a great starting point. Inito gives you precise numerical values for four fertility hormones (LH, estrogen, PdG (urine metabolite of progesterone), and FSH) and helps you track and confirm ovulation. It also allows you to track symptoms, which can be super helpful for noticing patterns with your hormone levels and moods.
3. Get adequate sleep
Getting enough sleep is one of the most foundational ways to improve your physical and mental health.
When your body doesn’t get enough rest, you risk having higher levels of the stress hormone cortisol. This can lead to experiencing more stress and anxiety. So to avoid this, aim to get a minimum of 8 hours of quality sleep each night.
4. See your doctor
Avoid struggling on your own! Worried about your menstrual cycle moods or PMDD symptoms? Schedule an appointment to talk to a healthcare provider for guidance.
FAQs
Yes, it can! Many women experience a higher sex drive around ovulation due to a rise in estrogen levels. It’s pretty much your body’s way of telling you that it’s baby-making time!
It is possible to feel extra emotional around ovulation and just after ovulation. A little before ovulation, your estrogen levels reach their peak. And then soon after ovulation, estrogen drops and progesterone production kicks in. These hormonal fluctuations can cause mood changes.
Yes, ovulation can make you feel tired. This is because soon after you ovulate your progesterone levels rise. Having more of the hormone progesterone can lead to feeling more relaxed but also more fatigued than usual.
The hormonal fluctuations throughout your cycle could lead to anxiety around ovulation. But the precise fluctuations vary woman to woman. So for some, the start of ovulation is a time of high energy and positive moods. For others, these hormonal changes could cause anxiety.
It really depends on the precise patterns of your hormonal changes. Also keep in mind that if you are trying to conceive, you may have extra anxiety around ovulation. When you’re trying to time everything perfectly, it’s normal to feel a little extra stressed. Know that you are not alone in feeling this way!
Making changes to your diet, exercise, and sleep could help you balance your hormones. This can help with reducing moodiness. To learn more about how to sync your diet and eating habits around your menstrual cycle, click here! If you’re really struggling though, it’s a good idea to see a doctor. They can help make sure you’re not suffering from premenstrual dysphoric disorder (PMDD).
Every person has unique factors that can impact their mood and menstrual cycle. But it’s common to feel more tired and more moody and irritable during your luteal phase. This is due to fluctuating progesterone and estrogen levels.
Other factors outside of your hormones and menstrual cycle can affect your mood too. But during the follicular phase, it’s common to feel a boost in energy and a more positive mood. This is due to increasing estrogen levels.
Was this article helpful?
- Reproductive hormone sensitivity and risk for depression across the female life cycle: A continuum of vulnerability? – PMC
- Serotonin-estrogen interactions: What can we learn from pregnancy? – ScienceDirect
- 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 – PMC
- Premenstrual Dysphoric Disorder – StatPearls – NCBI Bookshelf
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