How Your Moods Change During the 4 Phases of Your Menstrual Cycle

Have you ever wondered why you feel on top of the world one week and ready to hibernate the next? Many women experience emotional highs and lows throughout the month, and it often comes back to one thing: the menstrual cycle. Understanding the phases and how they shape mood can help navigate those emotional shifts from week to week.

The 4 phases of the menstrual cycle: A quick overview

Before diving into moods, it helps to understand the four phases. While a lot of charts default to a 28-day cycle, the reality is that cycle length varies widely. According to the American College of Obstetricians and Gynecologists (ACOG), adult menstrual cycles typically range from about 21 to 35 days, and that variation is completely normal.

The menstrual phase marks the start of the cycle, usually days 1 to 5, when hormone levels are at their lowest.

The follicular phase overlaps with the period and runs until ovulation, as estrogen begins to rise.

The ovulatory phase is the shortest, occurring mid-cycle, when estrogen peaks and an egg is released.

The luteal phase covers the second half of the cycle, when progesterone dominates and some people experience mood dips or PMS-style symptoms before the next period begins.

Phase 1: Menstruation and your emotions

Mood changes during menstruation are common, especially when physical symptoms like cramps, bloating, or fatigue are in the mix. When both estrogen and progesterone drop, emotions can feel more intense or harder to regulate. Research published in the Annual Review of Clinical Psychology in 2019 found that estrogen helps support serotonin, which plays a role in mood stability, while a 2018 review in Hormones and Behavior showed that progesterone has a calming effect earlier in the cycle. When both drop together, the brain becomes more sensitive to stress and emotional cues.

That said, there’s a wide range of normal. Some people feel down or teary, while others feel calm, clear, or emotionally reset. As Dr. Caledonia Buckheit, OB/GYN, explains: "A lot of people feel relief as their progesterone levels drop, leading to less bloating and fullness sensation which could feel better physically and emotionally."

Why am I more emotional on my period?

Well, it’s actually worth pushing back on the idea that women are just "more emotional" on their period. Hormonal shifts influence neurotransmitters like serotonin and dopamine, but not everyone experiences noticeable changes. A 2014 review in Frontiers in Neuroscience confirms that these responses are shaped by genetics, mental health, sleep, stress, and life context. Temporary mood changes are common, but ongoing low mood that interferes with daily life is a sign to seek support. As Dr. Buckheit puts it: "Ultimately, if the mood changes are significant enough to impact your ability to carry out usual daily activities, like work, school or caring for yourself or others, you should talk to your doctor."

Phase 2: The follicular phase and your mood

As Dr. Buckheit explains: "The follicular phase starts on cycle day 1 and ends with ovulation. In a 28-day cycle, this would be around cycle day 14, so the follicular phase would last 14 days. The menstrual phase overlaps with the follicular phase."

As estrogen levels begin to rise, many people notice a gradual boost in mood, energy, and motivation. A 2011 review published in Psychoneuroendocrinology found that rising estrogen enhances serotonin signaling in the brain, which helps explain why this phase often feels lighter and more energizing. It can be a good time to tackle new projects, reconnect with friends, or try something new. If the shift feels subtle for you, that is completely normal too.

Phase 3: Ovulation and peak emotions

Ovulation typically occurs around day 14 of a 28-day cycle, though timing varies. This phase brings a surge in both estrogen and testosterone.

Estrogen supports dopamine and serotonin activity in the brain, while testosterone is linked to drive and motivation. A 2021 study published in Evolutionary Human Sciences found that hormonal changes around ovulation are associated with increased confidence, sociability, and reward-seeking behavior. Many people feel more inclined to socialize, assert themselves, or take on challenges during this window.

For some, this phase also brings heightened libido and a stronger desire for connection. For others, it is subtler or more mixed.

It is worth noting that some people experience mild discomfort during ovulation (Mittelschmerz), which refers to low pelvic pain associated with egg release from the ovary. If pain or mood shifts feel severe, it is worth checking in with a healthcare provider.

Phase 4: The luteal phase and PMS emotions

The luteal phase is often the most emotionally challenging. Lasting about 10-14 days, it’s characterized by a drop in estrogen and a rise in progesterone. As menstruation approaches, many people experience symptoms of premenstrual syndrome, or PMS.

Luteal phase emotions: Understanding PMS

During this phase, irritability, anxiety, mood swings, or tearfulness are common. Progesterone can have a calming effect on the brain, but as estrogen drops, emotional sensitivity often increases. A 2023 review in Hormones and Behavior explains that these hormonal shifts affect how the brain processes stress and emotion, which is why PMS symptoms appear for many during this phase.

Feeling more reactive to stress or more easily overwhelmed during this time does not mean overreacting or failing to cope. It means hormones are shifting.

Managing luteal phase mood swings

According to Mayo Clinic, lifestyle strategies like movement, nutrition, and stress reduction are often part of first-line support for PMS-related mood symptoms.

• Gentle, regular movement: Walking, stretching, or low impact workouts can help regulate stress hormones and improve mood without overtaxing your energy when you’re already feeling sensitive.
• Balanced, consistent meals: Eating regularly and including protein, complex carbs, and healthy fats can help stabilize blood sugar, which plays a big role in mood swings and irritability.
• Stress reduction practices: Yoga, meditation, breathwork, or even quiet downtime can calm your nervous system and make emotional reactions feel less overwhelming.
• Extra rest and lower expectations: Giving yourself permission to slow down, say no, or spend more time alone can reduce emotional overload during this phase.

If mood changes feel severe, persistent, or interfere with daily life, it may be worth talking to a healthcare provider about PMDD or other underlying factors. You don’t have to handle that alone.

What's the difference between PMS and PMDD?

PMS includes symptoms like irritability, low mood, bloating, or fatigue before a period that are uncomfortable but manageable. PMDD is much more intense, involving severe mood symptoms that significantly interfere with work, relationships, or daily functioning.

According to ACOG, PMDD affects a smaller percentage of menstruating people and requires a clinical diagnosis. It isn’t just "bad PMS," and it shouldn’t be pushed through alone. As Dr. Buckheit notes: "Hormonal birth control and SSRIs are both first-line for PMDD."

If pre-period symptoms feel extreme or disruptive, that is a clear cue to seek support. Real relief exists, and needing it isn’t a sign of weakness.

Menstrual cycle hormones and mood: The science

Your menstrual cycle isn’t just about bleeding and ovulation. It’s a carefully timed hormonal rhythm that directly affects brain chemistry, stress response, and emotional regulation. Understanding how these hormones interact can help explain why mood shifts throughout the month feel so real.

• Estrogen supports serotonin, linked to emotional stability and wellbeing. A 2019 review in the Annual Review of Clinical Psychology confirms that estrogen-driven changes directly influence how the brain processes emotion and stress.
• Progesterone rises after ovulation and is often described as calming, since it interacts with GABA receptors in the brain. For some people that feels soothing, but for others, especially when progesterone rises while estrogen drops, it can contribute to irritability, anxiety, or low mood. What matters most is the balance between the two hormones, not just their individual levels.
• Testosterone gets a small boost around ovulation and is linked to confidence, assertiveness, and libido. For some people, thyroid hormones add another layer too, since thyroid function influences energy and mood and can amplify cycle-related emotional changes if it’s out of balance.
• Cortisol, the body's main stress hormone, can interact with cycle hormones, meaning stress may feel harder to manage during certain phases of the cycle.

Day-by-day menstrual cycle moods: What to expect

Hormonal patterns tend to follow a rhythm, but personal experience may look different. Think of this as a loose map, not a rulebook.

• Days 1 to 5 (menstrual phase): Hormones are at their lowest. Many people feel more tired, inward, or emotionally sensitive, while others feel relief or mental clarity once bleeding begins.
• Days 6 to 10 (early follicular phase): Estrogen starts rising. Mood often feels lighter, with more motivation, focus, and emotional steadiness returning.
• Days 11 to 14 (late follicular and ovulation): Estrogen peaks and testosterone gets a small boost. Confidence, sociability, libido, and optimism often feel highest here, though some experience mild anxiety or physical discomfort.
• Days 15 to 21 (early luteal phase): Progesterone rises. Emotions may feel calmer or more grounded at first, with steady energy and focus for many.
• Days 22 to 28 (late luteal phase): Estrogen and progesterone fall. Irritability, anxiety, low mood, or tearfulness may show up, especially if PMS is part of your experience.

Period cycle and mood swings: When to be concerned

Mood changes are common, but there is a line between normal fluctuations and something that needs support. If there is persistent or severe depression, intense anxiety or rage, or an inability to function at work, in relationships, or in daily life during part of the cycle, it is worth reaching out. Treatment options can include therapy, SSRIs, hormonal support, and lifestyle changes tailored to individual needs.

How to track your menstrual cycle moods

One of the most empowering things anyone can do is start noticing patterns rather than judging individual days. A simple mood journal or period-tracking app can help log emotions, energy, and symptoms over time, making it easier to spot what is normal for you and have more productive conversations with a healthcare provider.

Managing mood changes throughout your menstrual cycle

Mood shifts are common, but they don’t have to feel chaotic. A mix of steady habits and phase-aware self-care can go a long way.

• Move regularly: Exercise helps regulate stress hormones and neurotransmitters that influence mood. Consistency matters more than intensity.
• Eat balanced meals: Prioritizing protein, fiber, and healthy fats helps stabilize blood sugar, which plays a big role in emotional steadiness.
• Watch caffeine and alcohol: Some people notice fewer mood swings when limiting both, especially during the luteal phase.
• Prioritize sleep and stress management: According to ACOG, these are often first-line lifestyle strategies for cycle-related mood symptoms.
• Work with your cycle's rhythm: Higher energy phases like follicular and ovulation are good for demanding tasks and social plans. Lower energy phases like menstruation and late luteal often call for rest, gentler movement, and quieter time.
• Consider supplements or medication: Magnesium, vitamin B6, and calcium may help with PMS-related mood symptoms. Hormonal birth control or SSRIs may be options for more severe symptoms. A 2003 review in The Primary Care Companion to the Journal of Clinical Psychiatry notes that treatment is highly individualized, so always check with a healthcare provider before starting anything new.

When are you most emotional during your cycle?

There isn’t one single point when emotions peak for everyone. Many people experience more outward, positive emotions around ovulation, when rising estrogen and a brief testosterone boost can increase confidence, sociability, and motivation. Some also notice mild anxiety or emotional intensity during this time. Later in the luteal phase, as hormones fall, emotions tend to turn more inward, sensitive, or reactive. Both experiences are valid, and individual sensitivity plays a huge role in how any of this shows up.

When are you most tired in your cycle?

Low energy tends to show up most during menstruation and the late luteal phase. During a period, hormone levels are at their lowest and blood loss can contribute to fatigue, especially if iron levels run low. In the days before a period, dropping estrogen and progesterone can also affect sleep quality and energy regulation. If more rest is needed during these times, that’s not a motivation problem. It’s a normal physiological response, and honoring it supports both physical recovery and emotional balance.

Embracing your cycle

Above all, be kind to yourself. Your menstrual cycle is an integral (and powerful) part of you. By embracing its ebbs and flows, you can harness its strengths and navigate its challenges with greater ease and self-compassion. You're not alone in this journey; millions of women around the world are cycling right alongside you, which is kind of beautiful.