How the Luteal Phase Affects Mood and Energy?

BySamradni Pradhan
Updated: 23 Jul 2025, 5:00 pm

You may feel some changes in your mood or energy levels during menstrual periods, particularly after ovulating. This period, also known as the luteal phase, is crucial for both your physical and emotional well-being. You will learn about the impact of hormonal shifts during the luteal phase on your mood and energy, as well as how to manage them, in this article.

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Have you ever felt unusually tired or emotional in the days leading up to your period? If so, you are not imagining it. These changes are often linked to what is happening in your body during the luteal phase of your menstrual cycle.

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One of the four stages of your cycle is the luteal phase, which starts after ovulation. It never fades till the beginning of your next period. During this period, your hormones undergo noticeable changes, which can impact your mood, thought patterns, and even your energy levels.

This blog will provide you with more information about this stage and its impact on your mood and energy, and offer suggestions on how to support yourself better during this time.


What is the Luteal Phase?

To understand the luteal phase, it is helpful to consider the entire menstrual cycle, which comprises four main stages: the menstrual phase, the follicular phase, ovulation, and the luteal phase.

The luteal phase begins following ovulation, or when your ovary is discharging an egg. This part can last anywhere from 12 to 14 days or even longer, depending on your cycle. The luteal phase is the period when your body prepares for a potential pregnancy. The empty follicle, which sheds a cell called the egg, becomes a temporary structure that produces hormones, referred to as the corpus luteum.

This release stores the hormone progesterone and a minor amount of oestrogen to help preserve the uterine lining. In case of no pregnancy, the corpus luteum degenerates, the hormone balance decreases, and you get your monthly period.


How Hormones Shift During the Luteal Phase

Progesterone becomes the dominant hormone during this phase. Oestrogen levels are still present but lower compared to the first half of your cycle. This hormonal balance plays a big role in how you feel.

Progesterone has a calming effect on the brain, but in higher amounts, it may also cause mood swings or make you feel more tired. As hormone levels fluctuate during this phase, many people experience changes in their emotional state and energy levels. If you are sensitive to these shifts, even small changes can lead to physical or mental discomfort.


How the Luteal Phase Affects Your Mood

Mood changes are one of the most common symptoms during the luteal phase. Some of the feelings you may experience include:
  • Irritability or frustration
  • Sadness or weepiness
  • Anxiety or nervousness
  • Feeling overwhelmed or low in motivation
These emotional shifts are often associated with the decline in oestrogen and the increase in progesterone. Oestrogen has a positive effect on serotonin, a brain chemical that helps regulate mood. When oestrogen drops after ovulation, serotonin may also decrease, leading to a lower mood or more emotional sensitivity.


How the Luteal Phase Affects Your Energy

Your energy levels might also dip during the luteal phase. You may feel:

  • More tired during the day
  • Slower when doing daily tasks
  • Less motivated to exercise or socialise
  • More likely to need rest or sleep


Supporting Yourself During the Luteal Phase

While you cannot stop these hormonal changes, there are ways you can support your mood and energy during the luteal phase. Here are a few helpful tips:

  1. Eat balanced meals: Focus on meals that include protein, healthy fats, and complex carbohydrates. This can help stabilise blood sugar and support steady energy throughout the day. Try to avoid too much caffeine or sugar, which can increase mood swings or make you feel more tired later.
  1. Stay active, but gently: You may not feel like doing intense workouts, and that is okay. Light exercise, such as walking, stretching, or yoga, can improve your mood and boost energy without placing too much stress on your body.
  1. Get good sleep: Aim for seven to nine hours of sleep per night. A consistent sleep schedule can help balance your hormones and support your emotional well-being. Try turning off screens an hour before bed and keeping your room dark and quiet.
  1. Manage stress: Stress can exacerbate the symptoms of the luteal phase. Simple stress-relief techniques such as breathing exercises, journaling, or spending time in nature can help you stay calm and centred.
  1. Track your cycle: Keeping track of your cycle helps you understand when the luteal phase begins and ends. This awareness makes it easier to prepare for emotional or physical changes and plan your activities around them.

The luteal phase can be a challenging time, especially if you are sensitive to hormonal changes. Mood swings, tiredness, and low motivation are all common during this part of your cycle.

By learning how your body responds and making a few simple lifestyle changes, you can better support your mood and energy. And remember, you do not have to push through or ignore what your body is telling you. Listening to your needs is a key part of caring for your health.

FAQs on How the Luteal Phase Affects Mood and Energy

  1. Is it normal to feel very tired during the luteal phase?
    Yes, many people feel more tired than usual during the luteal phase. This is mostly due to increased progesterone, which has a calming and slowing effect on the body. If the tiredness is severe, speak to your doctor.
  2. Can diet help with mood changes in the luteal phase?
    Yes, eating balanced meals with protein and complex carbs can help keep your blood sugar stable and support your brain chemistry, which may ease mood swings.
  3. When should I see a doctor about luteal phase symptoms?
    If your mood or energy changes are intense, happen every month, or interfere with your daily life, you should talk to a healthcare provider. You may be experiencing PMS or PMDD, which can be treated.
Disclaimer: Medically approved by Dr Poonam Rudingwa, Consultant - Obstetrician & Gynecologist, Motherhood Chaitanya Hospitals, Sector 44, Chandigarh.