The Luteal Phase (Inner Autumn) Explained: PMS, PMDD, Hormones, and Trauma-Informed Self-Care
I still meet so many women who were never taught what’s actually happening in their bodies each month—and honestly, this is what should have been covered in sex education.
Instead, many of us grew up believing our cycles were inconvenient, unpredictable, or something to “push through.” So in this series, I’m walking through the menstrual cycle phase by phase, offering both science and somatic wisdom to help you understand your body and care for it more compassionately.
As the moon wanes—its light decreasing and energy slowing—we tune into the premenstrual phase, also known as the luteal phase or Inner Autumn.
Understanding the Luteal Phase (Inner Autumn)
When people think about the menstrual cycle, this is often the phase they recognize most—and for good reason.
The luteal phase is when everything we’ve done (or avoided) throughout the month starts to show up.
If we’ve honored rest, nourishment, and boundaries earlier in the cycle, this phase can feel grounded and reflective.
If we’ve been overextending ourselves, it can feel like everything is catching up at once.
This is also the phase when:
Old emotions or trauma imprints may rise to the surface
Many women experience PMS or PMDD symptoms
Sensitivity, reactivity, or withdrawal increases—for real biological reasons
Inner Autumn is not a failure point in the cycle.
It’s a feedback phase.
The Science Behind the Premenstrual Phase
After ovulation, estrogen levels drop sharply, and progesterone becomes the dominant hormone.
Progesterone supports implantation and pregnancy, but it also:
Has a calming, sedative effect
Encourages inward focus and rest
However, when progesterone fluctuates or drops too quickly—especially under stress—it can contribute to:
Anxiety
Irritability
Low mood
At the same time, the drop in estrogen affects key systems:
Serotonin (mood, motivation, cravings)
GABA (calm, sleep, anxiety regulation)
Heart rate variability (HRV), which often decreases, signaling a more reactive nervous system
So if you feel less resilient, more emotional, or completely “done” during this phase—you’re not broken.
You’re responding to real physiological changes.
I often call this the “truth-telling phase.”
With less estrogen buffering the nervous system, raw honesty surfaces. We can’t perform, people-please, or override ourselves as easily.
And that’s not a flaw.
That’s information.
Debunking PMS: What It Really Is (and Isn’t)
We’ve been conditioned to believe that PMS is inevitable—something women just have to tolerate.
But PMS is not a disease.
It’s a set of symptoms reflecting underlying imbalances in:
Hormones
Stress load
Nutrition
Nervous system regulation
When we work with our cycles—rather than against them—symptoms often soften or even resolve.
That has been my lived experience.
My premenstrual phase used to feel chaotic and overwhelming. Now it feels steadier—sometimes even enjoyable. I still experience fluctuations, but I no longer have debilitating cramps or intense mood swings.
When it comes to PMDD, the more severe, brain-based form of premenstrual distress, I hold curiosity rather than pathology.
Is it purely biochemical?
Or could it also be unprocessed trauma surfacing, asking to be acknowledged and healed?
The hormonal and nervous systems are deeply intertwined. When estrogen drops, the body’s natural buffering capacity thins, and unresolved material may become more visible.
I like to think of this phase as an invitation into deeper intimacy with your truth.
Supporting Yourself Through the Four Bodies in Inner Autumn
🩶 Physical Body: Slow Down and Ground
As estrogen decreases and progesterone rises, the body wants to conserve energy.
I support this by:
Doing less
Spending more time outdoors
Choosing gentler movement like yoga, slow strength training, or nature walks
For nourishment, I prioritize:
Warm, grounding foods (soups, roasted vegetables, root veggies)
Iron- and zinc-rich foods like grass-fed beef
Less sugar and processed foods, which can increase inflammation and worsen cramps
Sleep is sacred during this phase. Progesterone often increases sleepiness, and honoring that—naps included—can make a profound difference.
One of my favorite rituals is a tea blend with:
Rosehips
Mugwort
Red raspberry leaf
Vitex
Hibiscus
Skullcap
This combination supports hormone balance, liver detoxification, and emotional regulation. Skullcap, in particular, can be incredibly helpful for anxiety spikes.
💭 Mental Body: Create Space, Not Pressure
Because estrogen supports cognitive clarity, its drop can impact:
Focus
Patience
Mental flexibility
Rather than fighting this, I plan for it.
That looks like:
Creating more white space in my schedule
Limiting social commitments
Booking therapy sessions or parts-work practices
Instead of pushing through, I ask:
“What’s trying to get my attention?”
💫 Spiritual Body: Intuition and Release
Spiritually, the luteal phase is potent.
The veil feels thinner. Intuition deepens. Inner knowing gets louder.
I lean into this energy with:
Spiritual baths
Candle rituals
Journaling
Sound baths
Quiet reflection
This phase is the exhale before menstruation—a natural time for release, truth-telling, and letting go.
💖 Emotional Body: Tenderness as Wisdom
Emotionally, I’m more tender during Inner Autumn. Tears come more easily—and I no longer see that as weakness.
Tenderness is sensitivity turned inward.
This is when I reach for trusted support:
Close friends or sisters
Acupuncture for mood regulation and cramps
There’s growing research linking trauma history—especially early childhood adversity and attachment wounds—to increased premenstrual sensitivity.
These experiences can alter how stress hormones and reproductive hormones communicate, making this phase feel more intense.
As trauma metabolizes and the nervous system feels safer, the cycle often follows suit.
The energy begins to flow again.
Inner Autumn Is Not the Problem
The luteal phase is not something to fix or fear.
It’s a wisdom phase—one that asks us to slow down, listen closely, and tell the truth.
When we honor Inner Autumn, we stop waging war on our bodies and start building a relationship rooted in trust.
Your cycle is not betraying you.
It’s communicating.
And when we learn to listen, everything begins to change.
Ready to go deeper? Click here to learn more about our menstrual cycle coaching services.