The 4 phases of your menstrual cycle
The menstrual cycle lasts about 28 days on average, although 20 to 40 days can also be normal. Its four phases can affect energy, mood and wellbeing. Knowing where you are in your cycle can help you support yourself and see when PMDD symptoms rise and ease.
1. Menstruation (about days 1 to 5)
What happens: The lining of the uterus is shed and your period begins. This is day 1 of the cycle. Bleeding usually lasts three to seven days.
Hormones: Oestrogen and progesterone are both low. Your body starts preparing for a new cycle.
How you may feel: You may feel more tired, quiet or inward-looking, with cramps or physical discomfort. If you have PMDD, the easing of luteal symptoms can bring relief.
Tip: Rest where you can and choose gentle movement if that feels good.
2. Follicular phase (about days 1 to 13)
What happens: This phase begins on day 1, overlapping with menstruation, and lasts until ovulation. Follicles mature in the ovaries and one dominant follicle releases an egg.
Hormones: Oestrogen gradually rises, helping to rebuild the uterine lining and often supporting energy and mood.
How you may feel: Energy and mood may improve, with more interest in social or creative activities. For many people with PMDD, this is the relatively symptom-free part of the cycle.
Tip: If this phase is easier for you, it may suit demanding plans or conversations. Compare it with the luteal phase.
3. Ovulation (around day 14)
What happens: A mature egg is released and can be fertilised. In an average cycle this happens around the midpoint, but timing shifts with shorter or longer cycles.
Hormones: Oestrogen peaks and a surge in luteinising hormone, or LH, triggers ovulation. Oestrogen then dips briefly as progesterone takes a larger role.
How you may feel: Some people feel energetic, confident or sociable, and libido may increase. Experiences vary.
Tip: Notice what this phase is like for you. The luteal phase follows, when PMDD symptoms can begin to build.
4. Luteal phase (about days 15 to 28)
What happens: After ovulation, the corpus luteum forms in the ovary and produces progesterone. If fertilisation does not occur, it breaks down, progesterone falls and menstruation begins.
Hormones: Progesterone rises and stays high until shortly before menstruation, then falls. Oestrogen has a second, smaller peak.
How you may feel: With PMDD, this is when symptoms are usually most severe, including mood changes, irritability, anxiety, low mood, fatigue and physical symptoms. They usually ease within one to four days after menstruation begins.
PMDD connection: The contrast with the follicular phase can be sharp. Read the detailed guide to the luteal phase and PMDD.
How hormones can affect mood
Oestrogen interacts with serotonin systems and often supports steadier mood and energy. A fall after ovulation or late in the luteal phase may contribute to low mood or anxiety in some people.
Progesterone is converted into substances including allopregnanolone (ALLO), which acts on GABA receptors. ALLO is usually calming, but can have the opposite effect in some people. In PMDD, the brain appears unusually sensitive to normal hormonal fluctuations. Read more about hormones and mood.
Why tracking your cycle can help
Recording your cycle and symptoms can reveal when you tend to feel well and when symptoms rise. You can use your own pattern to plan demanding activities and make more room for rest or support.
Daily records are important when PMDD is suspected. PMDD Tracker links the period and symptom data you enter, makes patterns visible in charts and cycle comparisons, and can support a conversation with a clinician. It does not diagnose or analyse you and is not a medical device. See tracking symptoms and PMDD recognition and DRSP.
At a glance: the 4 cycle phases
| Phase | Typical timing | Main hormonal change | PMDD relevance |
|---|---|---|---|
| Menstruation | Days 1 to 5 | Oestrogen and progesterone low | Symptoms usually ease |
| Follicular | Days 1 to 13 | Oestrogen rises | Relatively symptom-free |
| Ovulation | Around day 14 | Oestrogen and LH peak | Often a better point in the cycle |
| Luteal | Days 15 to 28 | Progesterone rises, then falls | Symptoms can peak |
Frequently asked questions
- How long is a normal menstrual cycle?
- The average is about 28 days, but cycles from 20 to 40 days can also be normal. Count from the first day of one period to the day before the next.
- In which phase do PMDD symptoms occur?
- They occur in the luteal phase, after ovulation and before menstruation, and usually ease within one to four days after bleeding begins.
- How do I know which phase I am in?
- Track your period and, if useful, ovulation. Day 1 is the first day of bleeding. The follicular phase lasts until ovulation, followed by the luteal phase.
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