What is the luteal phase & how to cope without falling apart
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
There's more to the luteal phase than just PMS. Learn what it is, where it fits in the menstrual cycle & how to cope with the not-fun symptoms without losing it.
If you’re a person who menstruates then you’ve probably experienced the week of the month where your fuse is short, you're quick to tear up, or you’re so exhausted you can hardly think straight.
Most people have heard about PMS. (In fact, some people might know it so well that they know to tread lightly with their female partners and friends during that week…) But PMS is just one piece of a larger puzzle called the luteal phase.
During this phase, the body either prepares for pregnancy or prepares for menstruation. And because the body is doing so much during the luteal phase, it’s not an easy ride for the person experiencing it.
Hormones are swinging around which can cause women (and other people who menstruate) to experience a whole host of frustrating symptoms that can make you feel like you’re coming apart at the seams.
There is some good news though: the more you know about this cacophony of symptoms and experiences, the better equipped you’ll be to deal with it. During this difficult time of the month, we’ve got your back. Welcome to your luteal phase survival guide.
What exactly is the luteal phase of the menstrual cycle?
For the uninitiated, the menstrual cycle has four phases. It begins with menstruation, then moves into the follicular phase where the female body prepares to release an egg. Then comes ovulation where the egg is released, and soon after the cycle enters the luteal phase.
So, what’s happening during this time? After the ovary releases an egg, the leftover follicle in your ovary transforms into something called the corpus luteum. This might sound fancy, but its job is pretty straightforward — producing a hormone called progesterone.
Progesterone helps thicken the lining of the uterus, making it ready for a fertilized egg to implant. If a pregnancy doesn’t happen, the corpus luteum breaks down, and your hormone levels drop. This hormonal shift signals your body to shed the uterine lining, which becomes your period.
While it’s all part of a natural process, the rise and fall of hormones like progesterone and estrogen can bring on a mix of physical and emotional symptoms that, to put it bluntly, suck. From cramping to headaches, irritability to depression, this phase can wreak havoc on the body and mind. With all of that said, there are ways to get through.
What are the physical symptoms of the luteal phase?
Before we dive into how to survive your luteal phase, let’s discuss the physical ways this phase can manifest in the body. During the luteal phase, you might notice changes in your body that can range from uncomfortable to downright agonizing. These symptoms will be different for everyone—and some people may not get any at all—but here are some of the main culprits to expect.
Breast tenderness or swelling: Higher progesterone levels can make your breasts feel sore or heavier than usual.
Bloating: Hormonal changes can cause water retention, leaving you feeling puffier or more sluggish.
Fatigue: Your energy might dip during this time, making you feel more tired than usual.
Food cravings: Craving sweets, carbs, or salty snacks? That’s a normal part of the luteal phase for many people.
Acne: Some people notice breakouts or oily skin as progesterone rises and then falls.
5 mental and emotional effects of the luteal phase
Not only does the luteal phase impact your body — it can also take a major toll on your mind and emotions. If you’ve ever felt unusually sensitive, overwhelmed, or just not like yourself in the days leading up to your period, you’re not imagining it!
Hormonal fluctuations, especially the rise and fall of progesterone and estrogen, can have a big influence on how you think, feel, and interact with the people in your life.
Progesterone has a calming effect on the brain when it’s at its peak, but as it starts to decrease closer to your period, you can be more prone to emotional highs and lows. No, you’re not losing your mind during this phase. You’re just at the mercy of this dip in progesterone.
Here are a few (potentially annoying) emotional symptoms you could feel:
1. Mood swings: One minute you’re laughing at a funny video, and the next, you’re tearing up at a commercial. These ups and downs are driven by the changing levels of hormones, particularly as progesterone starts to decrease closer to your period.
2. Increased sensitivity to stress: Whether it’s a stressful workday or a minor argument, you might notice your ability to handle pressure feels a little weaker during this phase.
3. Anxiety or sadness: It’s common to feel more anxious or down during the luteal phase, even if there’s nothing specific going on in your life to explain it. These feelings often come with a sense of restlessness or irritability that can be tough to shake. Struggling with anxiety? Check out these eight tips to cope.
4. Trouble sleeping: As progesterone levels drop toward the end of the luteal phase, you might notice it’s harder to fall asleep or stay asleep. Poor sleep can, in turn, leave you feeling even more emotional or drained the next day.
5. Brain fog or trouble focusing: Finding it hard to concentrate on work, school, or even casual conversations? Many people report feeling mentally foggy during the luteal phase. If you’re finding it frustrating, try these nine strategies to clear the haze.
How to relieve luteal phase symptoms: 8 tips to help cope more easily
Clearly, this phase of your cycle isn’t always a cakewalk, so taking good care of yourself is critical. Making time for self-care can help you feel more comfortable and balanced, because let’s face it, your body is going through a lot and you deserve some major TLC.
These eight tips are designed to help you cope with the symptoms of the luteal phase with even the tiniest bit more ease. No one’s expecting you to thrive here, but these pointers should help.
1. Prioritize nutrition to support your body
Any time you’re having a physical experience, what you put into your body is majorly important. Foods rich in magnesium, like spinach, almonds, and bananas, can help ease cramps and reduce irritability so load up on those! Omega-3-rich options, like salmon or walnuts, support mood and reduce inflammation.
We’re not about to tell you to put down that pint of ice cream, but if you are able to limit sugary and highly processed foods, it could help with energy crashes and even bloating. If you’re craving chocolate, might we suggest opting for dark chocolate — it’s lower in sugar and contains magnesium, which your body will appreciate during this phase.
2. Stay hydrated to keep you feeling your best
Break out that emotional support water bottle! Drinking enough water is one of the fastest ways to feel better. Staying hydrated can help reduce bloating, ease fatigue, and improve your overall mood. If plain water feels boring, why not explore some herbal teas, sparkling water, or even “spa water” with your favorite aromatics like lemon slices, cucumber, and mint.
3. Get enough sleep (or just make time to rest)
Good sleep is essential during the luteal phase, because let’s face it, this phase is exhausting. Aim for 7–9 hours of sleep to help your body recharge.
If you haven’t already, create a relaxing bedtime routine (here are nine tips to build one) to help you wind down — dim the lights, avoid screens for at least an hour before bed, and try calming activities like reading or listening to soft music.
And if sleep feels elusive, don’t stress. Just keep focusing on resting your body and mind with those relaxing activities until you do eventually drift off to.
💙 Ease your body and mind before bed with a dreamy Sleep Story, like Crossing Ireland by Train with Cillian Murphy.
4. Move your body to keep it feeling good
If you have terrible cramps or a bad headache, we’re not about to tell you to go for a run. (That would be ridiculous.) But if you’re able to swing it, gentle activities like yoga, stretching, or going for a walk can relieve stress and reduce physical symptoms like cramps or bloating.
If you feel up for it, a low-intensity workout or a short dance session can boost your mood and help you feel more energized.
💙 Shake off any bad vibes and support your body during the Dance Break session of the Daily Move.
5. Manage stress to help this time feel less… well, stressful
Headaches, cramps, irritability, lowgrade depression. It’s no wonder the luteal phase could make you stressed out. This is the time of the month when you want to have as many stress-busting tools in your back pocket as possible. Maybe you practice mindfulness by meditating for a few minutes each day or maybe you try doing simple deep-breathing exercises.
If your brain feels full, journaling is another great option — it can help you process your emotions and clear your mind. Check out these seven tips to get you started.
💙 Want to go further? Explore 7 Days of Managing Stress to give you some new stress-reducing tips.
6. Track your symptoms so you can stay on top of things
Knowing when tough times are ahead can help you better prepare for them. Use a period tracker app or a journal to log how you’re feeling physically and emotionally throughout your cycle, and so you know which days of the month you feel your best and which days you need to give yourself grace.
7. Talk with your doctor about trying supplements
If you can add something into the mix that makes the luteal phase more bearable, we support you! Some people find that certain supplements can help with luteal phase symptoms. With that said, talk to your healthcare provider about options that could work best for you given your healthcare needs and medical history.
8. Listen to your body and stay in the flow
Above all else, the luteal phase is the time to tune into what your body needs and nurture yourself. If you’re feeling tired, let yourself rest. If you’re craving connection, spend time with loved ones. If you’ve gotta have that pint of ice cream, go for it!
If your symptoms feel overwhelming, don’t hesitate to reach out to a healthcare provider for advice and support. Just because the luteal phase is uncomfortable does not mean you have to suffer. Take care of you!
💙 Make it a habit to Pause and Check In with yourself during your cycle, with help from this session with Chibs Okerewe.
What is the luteal phase FAQs
What are the four phases of the menstrual cycle?
The menstrual cycle has four distinct phases — menstrual, follicular, ovulation, and luteal. Each one plays a specific role in your body’s monthly rhythm.
Menstrual phase: This is when your period occurs, lasting about 3–7 days for most people. This is when the lining of your uterus is shed, marking the start of a new cycle.
Follicular phase: This overlaps with your period and continues afterward as your ovaries prepare an egg for release.
Ovulation phase: This marks the midpoint of your cycle, when a mature egg is released from the ovary.
Luteal phase: This begins after ovulation and lasts until your next period.
Understanding these phases can help you recognize patterns in your body and better manage symptoms at each stage. It’s also a helpful way to feel more connected to your health and wellbeing.
What should I know about the luteal phase if I’m trying to get pregnant?
The luteal phase typically lasts between 10–16 days, with 14 days being the most common length for many people. This stage begins right after ovulation and ends just before your period starts, making it a potentially stressful time if you’re hoping to get pregnant. You might find yourself analyzing your symptoms or counting the days post-ovulation to see if enough time has passed to take a pregnancy test.
If you happen to notice that your luteal phase is consistently shorter than 10 days, it could indicate an issue called luteal phase defect. While it has not been proven that a luteal phase defect causes infertility or pregnancy loss, if you’re trying to conceive, it might be a good idea to consult a healthcare provider for support.
For those not trying to conceive, tracking the length of your luteal phase still helps you understand your body’s rhythm and identify any irregularities that might signal hormonal imbalances or other health concerns.
How can I track my luteal phase?
Tracking your luteal phase starts with identifying when ovulation occurs, as the luteal phase begins the day after ovulation. You can do this by paying attention to physical signs, like changes in cervical mucus, which becomes thicker and cloudier after ovulation.
You might use an ovulation predictor kit (to test hormone levels in your urine to detect ovulation), or track your basal body temperature — your temperature rises slightly after ovulation and stays elevated during the luteal phase.
Once you’ve pinpointed ovulation, count the days from that point until your next period. This gives you the length of your luteal phase. Apps designed for period tracking can make this easier by helping you log symptoms, temperature, and cycle dates. If you feel nervous inputting your personal data into an app, you can track using a paper calendar that can remain private.
What should I avoid during the luteal phase?
During the luteal phase, certain habits or foods might make symptoms worse, so it’s helpful to steer clear of them when possible. High-sugar and processed foods can intensify bloating and mood swings by causing spikes and crashes in blood sugar levels, and too much caffeine or alcohol can worsen anxiety, irritability, and fatigue.
Stressful activities or overcommitting yourself might also feel harder to manage during this time. It’s okay to set boundaries and prioritize rest or self-care when your energy feels lower. The luteal phase is a great time to listen to your body and adjust your routines to support how you’re feeling.
Are severe emotional symptoms during the luteal phase treatable?
Those intense emotional symptoms during the luteal phase are definitely treatable. If you experience extreme mood swings, anxiety, or sadness that interfere with your daily life, you may be dealing with premenstrual dysphoric disorder (PMDD). This is a more intense form of PMS, and it’s absolutely not something you have to just put up with.
Treatment options for PMDD and severe PMS include lifestyle changes, therapy, and medications like antidepressants or hormonal birth control that can help regulate symptoms. Some people also find relief through supplements, such as calcium, magnesium, or vitamin B6, but these should always be discussed with a healthcare provider first.
If you’re struggling emotionally during the luteal phase, talking to a doctor or therapist can provide guidance and support tailored to your needs. You deserve to feel good, both physically and emotionally, and there are effective ways to manage these symptoms.
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