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Luteal Phase Rage: How to Survive Without Losing Your Mind

Luteal phase rage. That week before your period where even the sound of someone breathing too loudly can make you want to move to another planet. Here’s how I survived it without losing my mind (and my family).
We don’t talk enough about luteal phase rage—that hormonal cocktail of exhaustion, irritation, and explosive emotion that sneaks up right before your period. For mums already running on empty, it can feel like a tidal wave you can’t surf. But you’re not broken. And you’re definitely not alone.

Why Luteal Phase Rage Hits So Hard

  • Hormonal shifts lower serotonin, making you extra irritable
  • The mental load of parenting collides with fragile patience
  • Sleep deprivation + overstimulation = emotional combustion

What It Looked Like for Me

I’d find myself furious at the sound of spilled cereal, close to tears over an undone dishwasher, and silently raging at my kids just for existing loudly. It wasn’t pretty. But learning the pattern was the first step to changing it.

Practical Things That Actually Helped

  • Tracking my cycle so I knew it was hormones, not me “failing”
  • Warning my kids kindly: “Mum’s a bit sensitive this week, let’s go gentle”
  • Snack diplomacy: prepped a drawer of calm snacks for them (and me)
  • Music regulation: a playlist called “Don’t Bite Their Heads Off”

Soft Parenting Yourself

We talk about gentle parenting our kids, but what about ourselves? Giving myself permission to step away, lower the bar, and breathe meant fewer explosions and less shame after.

Mellow Mum Kit

The Takeaway

You are not a bad mum for feeling rage before your period. You’re a human experiencing hormonal shifts while carrying an impossible mental load. Knowing it’s the luteal phase can turn guilt into grace.

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Darling Mellow celebrates soft, resourceful parenting with honesty, humour, and quiet self-care. Because even rage can be softened when we name it.
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