Embracing the "Dark Times": Navigating the Luteal Phase with Self-Compassion

Happy Sunday Loves!

I wanted to share a bit of a personal revelation I've had recently. Since coming off hormonal birth control, I’ve been paying closer attention to my cycle and let me tell you, the patterns I've observed have been pretty eye-opening. One phase that has really stood out is the luteal phase. If you’re like me, you might find this time of the month feeling a bit like trudging through a fog.

Before we dive into my experience, let's break down the luteal phase. The luteal phase kicks in after ovulation (when the egg is released) and lasts until your period begins. During this time, our bodies produce progesterone, a hormone that helps prepare the uterus for a potential pregnancy. If the egg isn’t fertilized, progesterone levels drop, leading to your period. For those of us with PCOS, this phase can sometimes feel like an emotional rollercoaster, thanks to the hormonal shifts that occur.

Now, here’s where it gets real. This year, my luteal phase coincided with my birthday week, and oh boy, it was a tough one. Despite having a week full of fun plans with my partner, I couldn’t shake the feeling of blah-ness. It’s like my enthusiasm hit a brick wall. Little things that normally wouldn’t bother me started to feel monumental—like when my partner held my hand the wrong way or when he smiled too much. It sounds petty, but trust me, it’s no joke when you’re in the thick of it. You know the video of Jon & Kate where she freaks out over his breathing? Yep, that just about sums up me during my luteal phase.

Image courtesy of: https://www.infertilityivfhouston.com/luteal-phase-defect

The luteal phase can really amplify those feelings of irritability and sadness due to the fluctuations in progesterone and estrogen. It’s also when symptoms like bloating, cravings, and fatigue make their grand entrance. This phase is often a stark contrast to the upbeat, energetic vibes of the ovulatory phase, which can make it feel even darker.

But here’s the silver lining: instead of letting these "dark times" get you down, you can use them as a chance to give yourself a break. Embrace the slower pace and listen to what your body needs. Here are some gentle ways to nurture yourself during this phase:

• Yoga: Put away the heavy weights and HIIT workouts, now is the time to slow down.

• Walking: Take long leisurely walks in nature to clear your mind and connect with the environment. Find the perfect true crime podcast to pair with this phase.

• Swimming: A gentle swim can be soothing and help with any bloating or tension.

• Meditation: Practice mindfulness to center your thoughts and reduce stress, especially with all the irritability you might feel. You're going to need it.

• Breathing Exercises: Deep breathing can calm your nervous system and promote relaxation.

• Journaling: Reflect on your feelings, especially the negative ones. During this time, definitely give yourself more time to think through your emotions, they may be skewing more negatively.

• Cooking Comforting Meals: Make warm, grounding meals like soups and stews.

• Herbal Teas: Sip on calming teas like chamomile or ginger.

• Self-Care Rituals: Enjoy a warm bath, skincare routines, or a gentle massage.

• Art and Crafting: Engage in creative activities like drawing, painting, or knitting.

• Writing: Write poetry, short stories, or just jot down your thoughts.

• Music: Create calming playlists or listen to soothing tunes, whether that's smooth jazz or heavy metal.

• Sleep: Prioritize extra rest, your body may need it during this phase.

• Reading: Dive into a book that transports you to a new world you can get lost in.

• Mindful Resting: Allow yourself to simply be, daydream, or rest.

• Quality Time with Loved Ones: Spend time with supportive people, but don’t hesitate to set boundaries if you need some alone time.

• Saying No: Practice turning down activities that feel overwhelming and focus on what nurtures you. I know this is hard because we may have said yes to something during a different phase but you have every right to change your mind.

Remember, your hormones aren’t out to sabotage your life—they’re just reminding you that every phase has its purpose. Embrace this time as a chance to slow down and focus on self-compassion. Your body’s natural rhythms are there to guide you, so take this opportunity to listen, rest, and prioritize your well-being.

Before I wrap up, stay tuned for my upcoming review of Pascofemin Drops! My naturopath suggested these drops to help manage my mood swings and luteal phase symptoms. I'll be testing them over the next month and will update you with my thoughts and results soon.

Thanks for following along on this journey with me! Take care of yourselves and remember to listen to your body.

Until next week, enjoy some photos of my favorite luteal phase activities.