Understanding ovulation symptoms: Mood changes explained
- Updated
- Published
Created with Hector Chapa, MD, FACOG, Clinical Assistant Professor of Obstetrics and Gynecology, USA
Common ovulation mood symptoms include irritability, positive mood or slight mood swings, restlessness, and increased sex drive and energy. The symptoms and their intensity can vary in each woman, depending on their sensitivity to hormones.
Other factors, like stress, inadequate sleep, lack of physical activity, and lifestyle changes also contribute to emotional shifts during ovulation.
Have you ever wondered why you experience ovulation mood symptoms? It’s because your body releases hormones, like luteinizing hormone (LH) and estrogen, during ovulation, which can affect mood.
Understanding physical and emotional fluctuations during the menstrual cycle can help you analyze your bodily changes and mood swings, manage symptoms, and improve overall wellbeing.
Femia helps you understand your symptoms and when to take action
Does ovulation make you emotional?
It’s important to distinguish between mood changes during ovulation, which occur mid-cycle, and those that happen in the premenstrual interval, just before your period starts. These are different issues with different timing.
Why do mood swings happen during ovulation?
Mood swings during ovulation are common and are linked to hormonal changes that occur mid-cycle. Let’s break down how these hormones impact your emotions.
How estrogen and LH affect your emotions
During ovulation, there’s a surge in both luteinizing hormone (LH) and estrogen:
Estrogen boosts serotonin levels, which can improve mood, enhance emotional well-being, and increase energy and sex drive.
LH can cause mood swings, anxiety, irritability, and restlessness. This surge leads to a mix of emotions for many women.
However, the emotional changes vary from person to person and are influenced by factors like stress, mental health, diet, and sleep quality. Some women experience only mild mood shifts, while others may not notice significant changes at all.
Common emotional symptoms during ovulation
Studies show that around 75–80% of women of childbearing age experience emotional symptoms during the menstrual cycle.
The emotional and physical changes experienced during ovulation basically arise due to hormonal fluctuations, like surging LH levels, in the body.
In addition, some research shows that mood swings and emotional changes are common during the entire luteal phase, which extends from ovulation to menstruation.
The most common emotional symptoms of ovulation include:
- Irritability
- Increased confidence
- Emotional sensitivity
- Restlessness
- Positive mood
Some of the common physical changes in the body during ovulation include:
- Bloating;
- Breast sensitivity;
- Headaches;
- Acne;
- Water retention;
- Fatigue;
- Increased sex drive;
- Minor abdominal or pelvic pain.
Every woman’s mood during ovulation can vary, as every human body is different and has different hormone sensitivity. Hence, women’s behaviour during ovulation may vary. Some women may experience strong emotional and physical changes, while others may not notice any, and both conditions are normal.
Managing mood swings during ovulation
It’s normal to experience mood shifts during ovulation, but that doesn’t make it necessarily pleasant. Luckily, there are various natural methods to enhance your mental wellbeing during any phase of the menstrual cycle that may be challenging.
Let’s discuss some natural and practical ways to further improve your mood during ovulation or before menstruation.
How to manage mood swings during ovulation: Diet, sleep, and lifestyle tips
Try the following ways to control your mood swings during ovulation, and you might notice a positive shift in your energy and mental wellbeing:
1. Best foods for balancing hormones during ovulation
Eating a healthy and balanced diet helps regulate hormonal fluctuations during ovulation.
Foods that are rich in omega-3 fatty acids and vitamins—for example:
- fatty fish,
- leafy greens,
- nuts and seeds,
- whole grains,
- fruits and vegetables.
Those foods can help support gut health, reduce inflammation, and improve neurotransmitter production. These contribute to stabilizing mood and improving mental and physical wellbeing.
It is recommended to maintain a balanced and healthy diet during ovulation to minimize physical and emotional body changes that arise due to hormonal fluctuations.
2. Get enough sleep
If you experience mood swings during ovulation, try getting enough sleep and improving your sleep quality. Altered sleep patterns disregulate the secretion of melatonin, a hormone that plays a role in the sleep-wake cycle and impairs reproductive health. Getting enough sleep will help boost your physical and mental well-being and improve any mood swings you face during ovulation.
One great way to improve your sleep quality is by engaging in regular exercise. In addition to helping to make you tired, exercise releases feel-good hormones in your body. Together, this will calm and relax your mind and body, so you can sleep soundly.
3. Exercise tips for improving mood during ovulation
The hormonal fluctuations associated with ovulation can often lead to increased energy, so it’s a great time to stay active. Exercise during these days can further boost your mood and help balance any emotional shifts.
Recommended exercises during ovulation:
- Walking or jogging – Spending time outdoors can refresh your mind and body.
- Swimming – A low-impact, full-body workout that is both calming and energizing.
- Yoga – Helps build strength and flexibility while promoting relaxation and stress relief.
- Pilates – Strengthens your core and improves posture, balance, and overall mood.
- Cycling – A fun cardiovascular exercise that helps release endorphins.
- Meditation — can be a great addition to your routine during ovulation. It helps reduce stress, improve focus, and promote emotional balance. Try incorporating just 10–15 minutes of mindfulness or guided meditation into your day.
4. Communicate with your partner
It is important to discuss with your partner or family members how you feel during ovulation. They might not know how it affects your wellbeing and become concerned about sudden changes in your mood or desire for sex.
Helping them to understand your physical and mental needs, as well as the fact that these feelings aren’t intentional, will allow them to better support you during emotionally or physically demanding times.
When to see the doctor
If mood swings during ovulation become overwhelming or start interfering with your daily life, it’s a good idea to consult a doctor. While mild emotional changes are common, severe anxiety, irritability, or depression may signal an underlying hormonal imbalance or other health concerns. A healthcare provider can evaluate your symptoms and recommend treatments or lifestyle changes to help manage mood swings more effectively.
Questions from the Femia community
How long do mood swings typically last during ovulation?
Mood swings during ovulation are short-lived and typically last for a few hours to a couple of days, but the duration can vary from person to person. Some women may experience mood swings for only a few hours or a couple of minutes, while some may experience it for a few days.
Mood swings occur when there is a surge of LH and estrogen hormones at the peak of ovulation, but the emotions tend to normalize as the hormone stabilizes.
Is it normal for mood swings to vary in intensity each month?
Yes, it is normal for mood swings to vary in intensity each month. The extent of hormonal fluctuations may differ, particularly because mood changes may be affected by other factors, like stress, lack of sleep, diet, exercise, and lifestyle changes.
How can I track my ovulation to understand my mood changes better?
Methods like checking basal body temperature and changes in cervical mucus or using ovulation predictor kits can help you track ovulation. However, they might be a bit tricky and unreliable to do at home.
One of the easiest ways to track ovulation and record your symptoms and bodily changes throughout the month is by using the Femia app. It will help you track ovulation and understand your mood changes through your symptoms.
Femia helps you understand your symptoms and when to take action
The bottom line
Ovulation is a natural body process that every woman goes through, and the hormonal fluctuations experienced during this time often come with mood changes. While some women feel only minor mood swings, others might find themselves excessively emotional during ovulation and experience mental and physical symptoms like emotional sensitivity, restlessness, irritability, and bloating. These hormonal fluctuations and mood changes may vary in each woman, depending on lifestyle factors and sensitivity to hormones.
The best ways to cope with emotional changes during ovulation is to increase your physical activity, get enough sleep, and maintain a healthy diet. You can also engage in activities that you enjoy, like watching a movie, going shopping, or planning a day out with your best friend. Remember to communicate with your partner and close friends and family so they can support you during these times, and talk to your healthcare provider if your ovulation symptoms are truly distressing.
References
- Rebollar, Ana Ocampo, et al. “Comparison of Affect Changes During the Ovulatory Phase in Women With and Without Hormonal Contraceptives.” Heliyon, vol. 3, no. 4, Apr. 2017, p. e00282. https://doi.org/10.1016/j.heliyon.2017.e00282.
- Professional, Cleveland Clinic Medical. “Ovulation.” Cleveland Clinic, my.clevelandclinic.org/health/articles/23439-ovulation.
- Beroukhim, Gabriela, et al. “Impact of Sleep Patterns Upon Female Neuroendocrinology and Reproductive Outcomes: A Comprehensive Review.” Reproductive Biology and Endocrinology, vol. 20, no. 1, Jan. 2022, https://doi.org/10.1186/s12958-022-00889-3.
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