The Mind During the Luteal Phase (Pre-Menstrual Phase)

Mental Symptoms During the Luteal Phase

In the luteal phase, hormones (estrogen and progesterone) rise in the early stage but then sharply decline in the later stage, causing an imbalance and leading to mental discomfort. This decline, especially in the latter half, removes the positive effects that hormones have on the brain, which can result in pronounced mood disturbances. This fluctuation is believed to be a main cause of PMS or PMDD symptoms.

What is PMDD?

Premenstrual Syndrome (PMS) refers to the physical and mental instability that some people experience around two weeks before menstruation. However, Premenstrual Dysphoric Disorder (PMDD) describes a more severe form of these symptoms, including intense feelings of depression, anxiety, tension, mood swings, anger, and irritability, often disrupting social and personal relationships.

Understanding the timing, frequency, and intensity of these symptoms can help with managing them through exercise and relaxation techniques. However, if symptoms significantly affect daily life, it is advisable to consult a gynecologist. Some common treatments include:

• Antidepressants (SSRIs)

These medications can help stabilize mood and reduce symptoms like depression and irritability.

• Low-dose Birth Control Pills

Often prescribed to alleviate PMS symptoms and prevent pregnancy, birth control pills may also help manage PMDD symptoms.

• Herbal Medicine

Certain herbal remedies can help balance the body with minimal side effects, making them a popular choice for PMDD symptom relief.

Mental Care Methods for the Luteal Phase

During the luteal phase, people are often more prone to irritability and anxiety. Knowing ways to manage these low moods can help alleviate mental symptoms.

• Get Adequate Sleep

Sufficient sleep supports the autonomic nervous system, helping to enhance immunity and reduce stress, thereby decreasing irritability and anxiety while stabilizing mental and physical well-being.

• Maintain a Regular Diet

A balanced diet helps build a resilient body. Set time for a nutritious breakfast, and avoid relying on fast food or convenience store meals. Include vegetables and fruits in your diet, aiming for a healthy eating routine.

• Spend Time and Money on Yourself

When feeling stressed or irritable, personal time may often be overlooked due to work or caregiving responsibilities. Allocate part of your day as “me time” to do something you enjoy, whether that’s exercise, meditation, or simply relaxing.