Luteal Phase Stress Is Real. Here’s Why You’re More Anxious Before Your Period

Ever feel like your emotions are all over the place, especially right before your period starts? You’re not alone! Let’s chat about why this happens and some things that you can do to make it easier to navigate the pre-period days.

So you are roughly a couple of weeks before your period, meaning you’ve entered the second half of your cycle – your Luteal Phase. The luteal phase is the time between ovulation (when your ovary releases an egg) and the start of your period. During this phase, your body is preparing itself for a possible pregnancy and this is also when we begin to enter a little hormone rollercoaster ride.

Hormones and Mood

Let’s talk about what happens during the Luteal Phase of your menstrual cycle and the two key players: Estrogen and Progesterone.

Estrogen, tends to decrease during the Luteal Phase. This decline can affect neurotransmitters in your brain responsible for mood regulation (like serotonin), leading to feelings of irritability and low mood. Additionally, estrogen plays a role in managing stress responses, so when its levels drop, your ability to cope with stressors may be a bit compromised.

On the other hand, progesterone levels are rising during the Luteal Phase. And while progesterone has a calming effect on the body, high levels can also contribute to feelings of fatigue and emotional sensitivity. This hormonal rollercoaster can leave you feeling more prone to stress and anxiety, as your body is trying to adjust to these changes.

This is why tracking not only your Period but also your entire Menstrual Cycle is so important. Understanding these hormonal dynamics, can empower you to adopt coping strategies to help you better navigate not only your Luteal Phase, but all phases of your cycle.

Luteal Phase Self-Care

Here are some things that you can do to give your body extra love during your Luteal Phase:

1. Move Your Body: Exercise is like pixie dust for your mood! Whether it’s taking a walk outside or a having a dance party in your living room, movement can help you feel better.
2. Nourish Yourself: Enjoying wholesome and nourishing foods like fruits, veggies, protein, healthy fats, and whole grains throughout the day can help keep your mood stable. Be mindful about too much sugar and caffeine, which can make anxiety worse.
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3. Take Deep Breaths: Carve out some “me time” for relaxation. Whether it’s deep breathing, bubble baths, or reading, find what helps you unwind and fill your cup. Make it a regular part of your routine.
4. Talk About It: Don’t be shy about reaching out to your besties when you’re feeling stressed or anxious. Sometimes, just talking it out can make a world of difference.
5. Prioritize Sleep: Getting quality sleep is crucial for managing stress and anxiety. Aim for a consistent sleep schedule and create a bedtime ritual that helps you relax and unwind.

Remember, it’s totally normal to feel a little off during certain times of the month. But by understanding your cycle and the changes happening in your body monthly, you can navigate the ups and downs of the luteal phase with a little more ease. You’ve got this!

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