Progesterone: The Hormone That Helps You Feel Calm

When most people think about hormones that affect mood, estrogen usually gets all the attention. But if I could choose one hormone that I wish more women understood, it would be progesterone.

As a therapist, I frequently work with women who tell me things like, “I don’t even feel like myself the week before my cycle starts.” They describe sudden anxiety, irritability anger, GI upset and headaches. Many assume that it’s normal for women or that something is wrong with their estrogen. This is where I usually have to step in to educate my clients about the effect of progesterone on the female body.

While psychological health is always multifaceted, our biology matters. Understanding what progesterone does and what it can feel like when it’s out of balance can help women better understand any pre-cycle symptoms that don’t feel “normal” for them.

What is progesterone?

Progesterone is a hormone produced primarily after ovulation by the corpus luteum. While it’s well known for its role in preparing the uterus for pregnancy, it also has important effects throughout the brain and nervous system.

Unlike estrogen, which rises and falls multiple times throughout the cycle, progesterone is only produced in meaningful amounts after ovulation. If ovulation doesn’t occur, progesterone production is significantly reduced.

Although this article focuses on women, progesterone is also present in men, where it supports hormone production and brain function. Because men’s levels remain relatively stable, its mental health effects are generally less noticeable than the cyclical changes many women experience.

Progesterone and your brain

One of the most fascinating things about progesterone is what happens after it’s produced.

Your body converts some progesterone into a compound called allopregnanolone, which enhances the activity of GABA, which is the brain’s primary calming neurotransmitter.

Think of GABA as your body’s natural zen particle in the brain.

When this system is functioning well, many women feel calmer, sleep more soundly, recover from stress more easily, and experience greater emotional stability.

When progesterone is low, or when the balance between progesterone and estrogen is disrupted, our ability to regulate is not an effective.

What can low progesterone feel like?

Every woman is different, and these symptoms can have many causes, but low progesterone or an imbalance between progesterone and estrogen may contribute to:

• Anxiety that consistently worsens before your period
• Increased irritability or anger during the luteal phase
• Feeling emotionally overwhelmed
• Difficulty falling asleep or staying asleep
• Feeling “wired but tired”
• Mood swings before menstruation
• PMS or PMDD symptoms
• Cyclical headaches or migraines before your period
• Increased emotional sensitivity
• Fatigue despite adequate rest

One pattern I’ve noticed repeatedly in clinical practice is women who experience significant anxiety or irritability during approximately the same week time every month. I often hear things like, “I’m having one of those spikes of [anxiety, anger…]” to which I usually respond with asking if they are supposed to be starting their cycle soon. Most often the answer is yes and we establish a pattern after a few months of these “spikes” that the symptoms are due to endocrine issues.

I’ve also had many friends, who have developed debilitating migraines in the days leading up to their cycle. Beyond the pain itself, there’s often anxiety leading up to them because they’re so disruptive to work, family life, and daily functioning. In several of those cases, addressing progesterone balance significantly improved or eliminated those cyclical headaches. While migraines are complex and certainly not always caused by progesterone, it’s one of the reasons I pay close attention to this hormone when women describe recurring premenstrual symptoms.

Now, this is not to say that 100% of the issues someone may be dealing with are hormonal only. However, establishing this predictable pattern is an important clue that hormones may deserve a closer look alongside the psychological factors we explore in therapy. After all, our mental health – specifically the stress/ cortisol / insulin cycle – can significantly affect our endocrine health. and that is for both women and men.

Why might progesterone be low?

Several factors can influence progesterone production, including:

• Chronic stress (as mentioned above)
• Anovulatory cycles (cycles where ovulation doesn’t occur)
• Perimenopause
• Certain thyroid or metabolic conditions
• Polycystic ovary syndrome (PCOS)
• Significant calorie restriction or excessive exercise
• Natural age-related hormonal changes

Supporting healthy progesterone

If you suspect your hormones may be contributing to your symptoms, the goal isn’t simply to “raise progesterone.” It’s to understand why it may be low or out of balance.

Depending on the individual, supportive strategies may include:

• Eating enough to support healthy hormone production
• Prioritizing quality sleep
• Managing chronic stress
• Maintaining regular exercise without overtraining
• Addressing underlying thyroid or metabolic concerns
• Working with a qualified healthcare provider to evaluate hormone levels and determine whether additional treatment is appropriate

My clinical perspective

One of the first things I want to understand when a woman tells me she experiences predictable mood changes before her period is what her hormones are doing.

That doesn’t mean every emotional struggle is hormonal. Anxiety, depression, trauma, relationships, stress, and life circumstances all matter tremendously.

But hormones matter too and one truly informs the other just as much as visa versa.

I’ve seen countless women feel relieved simply by learning that their symptoms weren’t “all in their head.” When emotional changes occur in the same pattern every month, our bodies may be giving us valuable information worth investigating.

The more women understand what each of their hormones actually does (and what it can feel like when one is out of balance) the more empowered they become to advocate for themselves and seek appropriate care.

Our mental health doesn’t exist separately from our physical health.

They’re part of the same story.