Cycle Medicine: Luteal Phase

The luteal phase, the days between ovulation and your period, can bring fatigue, irritability, and less patience. After ovulation, the corpus luteum makes progesterone, and as hormones fall later in the phase, the inner critic can get louder. This practice offers a gentler way through. You’ll hear one way to think about lower tolerance, as a time with less people-pleasing and a bit more listening to what you need. You’ll practice noticing unhelpful thoughts without following them, then move with slow rocking, seated or lying down, with the option to hold yourself, followed by optional hip circles on your back. Rocking is something we instinctively do to soothe, and many people find it calming. Move only in ways that feel good. This phase is temporary, like every phase. If symptoms feel severe or disruptive, consider checking in with a healthcare provider.

Transcript

Let's begin by discussing what's happening biologically during luteal phase. After ovulation, The follicle that released the egg begins making progesterone, Which is called the corpus luteum, Where luteal phase gets its name. So progesterone is rising, Which can make us feel tired, Cranky, Bloated, And overall less tolerant. Now, This less tolerance isn't necessarily a bad thing. One way to think about it is the evolutionary purpose, That our brains may need this mama bear attitude if we were to become pregnant. And being less tolerant also means that we may not be engaging in as much people pleasing. And maybe we have better interpersonal boundaries during this time. It is also historically viewed by some cultures as a time where intuition is heightened. And that can also feel like anxiety. Sometimes it's hard to tell the difference between intuition and that excitatory anxious response. So luteal phase really gets a bad rap. But there is that biological function if it's helpful to consider. And we remember that the moon can't always be big and bright and full. We are also cyclical creatures that have an ebb and flow that we shouldn't necessarily try to escape. And I say that not to diminish those of us who have really severe premenstrual symptoms. It's just food for thought if it resonates with you. So it's also worth mentioning beyond just the increase in progesterone is the late luteal phase when the hormones fall. Including estrogen. And that can feel really icky in our bodies and increase negative self-talk. During this time, We want to be really careful not to follow unhelpful thoughts, Which I know is so much easier said than done in practice. Notice I didn't say truthful or not truthful thoughts. We don't have to worry about whether the thoughts are truthful, Just notice whether or not they're helpful. And if we notice that. We can try to then just redirect our attention. And again, I know this is easier said than done. So beyond just the cognitive, Tools that may be helpful during this time. I'll now begin to lead you through a somatic practice that might feel good. So you can begin by rocking back and forth. If you're seated, That can look like swaying. Or a motion that's front to back. It doesn't really matter as long as there is this rhythmic type of movement. And this rocking movement can tell the alarm bell, So to speak, In our emotional centers of the brain to quiet down. It's the same reason why we intuitively rock a baby when the baby cries, Is that it feels soothing. This movement directly communicates with the limbic or emotional center of the brain to help signal safety. And if it feels good, You can hold yourself as you're rocking. I also invite you to try different postures, Perhaps if it feels best to be laying down. Can do rocking movements from there. Perhaps rolling over to one side. Noticing the sensations of rocking along the ribcage. But doing only what feels good. And then I invite you to try one other somatic movement. Laying flat on the ground. Bringing your knees up to tabletop. Otherwise known as happy baby position. Again, Only doing this if it feels good, But. . . You can place your hands over your knees and guide your knees in circular motions here. We can try to just relax the hips. Those muscles can get really wound up or engaged, Over-engaged when we are stressed. We also have the secondary benefit potentially of helping to relieve gas and bloating. This is just about doing what feels good in your body. And I will close with a reminder that this is a period of time. That is finite. Just like everything in life, Nothing stays the same forever. I know. In moments of emotional intensity. I can feel harder to access. So the bottom line here is an invitation during this time to be gentler however you can. Whether that means reducing demands, Taking more time to downregulate. I am wishing you all of the best in this luteal phase. Thank you.