What To Expect During The Luteal Phase: Mood, Menstruation, And Managing Symptoms
Hormonal changes during the menstrual cycle can cause physical and emotional symptoms in those with a gynecological reproductive system. There are four specific phases of the menstrual cycle. These cycles can have distinct characteristics, and understanding these phases can help you understand what to expect.
The luteal phase occurs right after ovulation, which prepares the uterus for a possible pregnancy. Below, learn about the luteal phase of the menstrual cycle, its mechanics, potential emotional and physical symptoms, and how to manage these symptoms effectively.
Menstrual cycle phases: Menstruation, follicular phase, ovulation, and luteal phase
The menstrual cycle usually begins in adolescence and continues through menopause unless interrupted by pregnancy or a health condition. There are four distinct phases of the menstrual cycle, each playing its own role in reproduction. These cycles include:
- Menstruation: Also known as your period, menstruation occurs when the uterine lining is shed through the vagina. The day blood is first observed is considered day one of your period.
- Follicular phase: In this phase, the ovaries prepare eggs for ovulation.
- Ovulation: During ovulation, the egg is released.
- Luteal phase: During the luteal phase, the egg travels down the fallopian tube to the uterus. This phase ends when menstruation begins.
What is the luteal phase of the menstrual cycle
The luteal phase is around a fourteen-day period that begins when the ovary releases an egg and ends when the period starts. The purpose of this phase is to prepare the uterus for a potential pregnancy. If a sperm fertilizes the egg during this time, the egg may implant into the uterine lining, and pregnancy begins. If the egg is unfertilized, the period starts.
Progesterone levels increase as this hormone and estrogen are released from the corpus luteum to thicken the uterine lining for possible implantation. While the typical luteal phase lasts between 12 and 14 days, 10 to 17 days can also be considered normal.
Short luteal phase
The short luteal phase, also known as luteal phase deficiency, is when the luteal phase lasts less than 10 days. Those with short luteal phases may have a luteal phase defect, which doesn’t allow the uterine lining to grow thick enough to support a pregnancy. Infertility or miscarriage are common in this case.
Long luteal phase
The opposite of a short luteal phase is a long luteal phase, which lasts 18 days or more. This phase can lead to hormonal imbalances and may be connected to health conditions like polycystic ovary syndrome (PCOS).
Symptoms of the luteal phase
During the luteal phase of the four menstrual cycle phases, bodily changes may occur that may be subtle or noticeable, depending on the individual. This period is often when “premenstrual syndrome” occurs due to changes in hormone levels in the body.
Physical symptoms of the luteal phase
Physical symptoms of the luteal phase may include the following:
- Food cravings
- Breast swelling and tenderness
- Fatigue
- Nausea
- Frequent urination
- Acne breakouts
- Rise in basal body temperature (not typically noticeable)
- Thick and pasty vaginal discharge
Emotional symptoms of the luteal phase
Emotional symptoms that occur during the luteal phase commonly include:
- Mood swings
- Irritability
- Depressive symptoms
- Anxiety
Premenstrual syndrome, PMDD, and luteal phase mood
The luteal phase of the menstrual cycle is what is commonly referred to as premenstrual syndrome (PMS), when individuals talk of feeling “hormonal.” Some people may experience a more severe form of PMS called premenstrual dysphoric disorder (PMDD), a real diagnosable depressive disorder. PMDD is a serious, chronic health condition that requires treatment.
Risk factors for PMDD include a family history of individuals who have experienced PMDD, a history of depression or other mood disorders, or cigarette smoking. The symptoms of PMDD include:
- Anhedonia (a decreased interest in activities or pleasure)
- Thoughts of hopelessness or worthlessness
- Increased irritability and anger
- Changes in appetite
- Mood swings
- Difficulty concentrating
- Joint pain, breast tenderness, headaches
- Changes in sleep patterns
The symptoms of PMDD can overlap those of typical PMS or luteal phase symptoms but are more severe in nature. Often, PMDD is mistaken for a thyroid condition, a different form of depression, or an anxiety disorder. Talk to your doctor if you suspect PMDD.
Supporting emotional health during the luteal phase
Whether experienced lightly or severely, luteal phase symptoms can be a drain on women’s health. Some women may cycle between less symptomatic periods and far more severe ones. For this reason, treating your body kindly during this time and practicing self-care can be helpful.
Proper sleep hygiene can be one of the most essential self-care practices during the luteal phase. Feelings of anxiety and insomnia can feed off one another, and promoting quantity and quality of sleep by using the following techniques may be helpful:
- Sticking to a sleep schedule, going to bed and waking at the same time every day—even on weekends
- Avoiding caffeine in the afternoon and evening hours
- Avoiding alcohol before bed (too much can interrupt sleep cycles)
- Keeping your bedroom cool and dark and dedicated only to sex and sleep
- Avoiding screens for an hour or two before bedtime
Maintaining an exercise routine during this time can also help you manage stress, but you may want to modify it as needed. For those who lift heavy weights or participate in intense cardio, this can be a time to explore yoga, gentle strength, or walking and hiking to avoid exacerbating physical symptoms.
Mindfulness practices can also relieve stress and help individuals manage mild discomfort. Common mindfulness practices include breathing exercises like box breathing, meditation, visualization, or gentle yoga. Finally, stay hydrated and try to limit caffeine and alcohol, as these can increase anxiety or incite depressive symptoms. Listen to your body, and allow rest time throughout the day. If symptoms during this time interfere with your relationships or daily activities, seek help from a mental health professional.
Therapy for extreme luteal phase symptoms
While some women may only experience mild luteal phase mood symptoms, others can find this time debilitating mentally and physically. A medical provider may be able to offer relief for physical symptoms. In addition, a mental health care professional can help you learn to manage the emotional symptoms of the luteal phase.
A licensed therapist can support you by teaching healthy coping skills and strategies to promote stress relief and manage mood swings. Cognitive-behavioral therapy (CBT), in particular, is an evidence-based therapeutic approach that has been extensively researched for managing mood-related symptoms.
For those who find scheduling and attending an in-person session during the luteal phase difficult, online therapy can be an effective and convenient solution. Studies show that online therapy is as effective as in-person therapy. With online platforms like BetterHelp, you can get matched with a licensed therapist by filling out an online questionnaire. Sessions occur over video conferencing, phone, or text messaging from the comfort of your home. In addition, if, for any reason, you don’t believe your therapist is the right match for you, you may switch therapists at any time.
Takeaway
The luteal phase is historically understood to be a more difficult time, physically and emotionally, for women. Yet, many women are expected to push through this time as it’s considered “normal” to experience PMS. However, for some, especially those who experience PMDD, this time can be distressing or debilitating.
Focusing on self-care may help reduce symptoms, but if emotional symptoms become intense, working with a licensed professional can offer relief. If the idea of making it to one more appointment seems overwhelming, online therapy can provide easy access to mental health care. The luteal phase is normal, but physical and mental health care are available to reduce symptoms and improve your quality of life.
Is it normal to be moody during the luteal phase?
It’s common to experience moodiness during the luteal phase of the menstrual cycle. This typically occurs due to natural hormonal fluctuations. However, severe mood changes that impact normal functioning can be a sign of a deeper concern.
How does the luteal phase make you feel?
Not everyone experiences the same PMS symptoms during the luteal phase. The luteal phase begins post-ovulation, during the second half of the menstrual cycle. It’s often accompanied by physical symptoms like cramps and bloating, as well as mood changes like feeling overwhelmed. More severe emotional effects could indicate the presence of certain women’s mood disorders, such as premenstrual dysphoric disorder (PMDD).
During which phase of your menstrual cycle are you most emotional?
The luteal phase tends to be associated with increased emotionality. The average length of this phase of the menstrual cycle is 12 to 14 days, and the luteal phase continues until the menstrual period begins.
When is mood lowest in the cycle?
Mood is typically lowest during the luteal phase. This phase begins after ovulation occurs and ends when the menstrual phase begins.
Why do I feel bad during my luteal phase?
Hormonal shifts, particularly changes in estrogen and progesterone, tend to be responsible for premenstrual symptoms. Getting enough sleep, prioritizing nutritious foods and healthy fats over junk food and highly-processed foods, and engaging in regular physical activity may be helpful.
Why am I angry before ovulation?
Hormonal changes are usually responsible for anger before ovulation, although not everyone experiences this symptom. Before ovulation, the pituitary gland releases follicle-stimulating hormone and luteinizing hormone. These hormones cause a mature egg to be released from the ovary. A fertilized egg generally implants into the uterus, leading to early pregnancy. However, if the egg is not fertilized, the usual menstrual cycle will continue. To determine whether you’re ovulating, you can look at your cervical mucus or use an ovulation test kit. Your healthcare provider or a fertility specialist can offer further insight.
How can you improve your mood during the luteal phase?
Healthy lifestyle habits and effective coping skills can improve mood during the luteal phase. A relaxing bedtime routine and deep breathing may relieve stress and have a positive effect.
Why do I cry a lot during my luteal phase?
Crying a lot during the luteal phase can be a symptom of premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD). Emotional changes during the luteal phase typically occur due to hormonal changes.
What should I drink during the luteal phase?
Drinking plenty of water can ensure you stay hydrated throughout your cycle. You might also consider reducing your caffeine intake.
How can you boost serotonin in the luteal phase?
Nutritious eating habits, plenty of sleep, and regular exercise can boost serotonin and regulate energy levels during the luteal phase. It may be important to recognize that some weight gain can be normal during the luteal phase due to water retention. Practicing self-care and seeking treatment for any existing mental health concerns, such as depression or eating disorders, can also be beneficial.
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