Day 22 Feels Like a Breakdown? This Is Why.
You’re not imagining it.
That overwhelmed, teary, “I can’t cope” feeling around Day 22 is common — but wildly under-discussed.
Let’s talk about what’s actually going on.
What’s Happening Around Day 22?
You’re in your late luteal phase, where:
Progesterone is dropping fast (or was never high enough to begin with)
Estrogen is low
Inflammation markers go up
Blood sugar becomes harder to regulate
Your brain’s GABA system takes a hit
Put simply: your calming, coping chemistry is running on fumes. And if your blood sugar is swinging or your nutrient stores are low, it hits harder.
That “I’m not myself” feeling? It’s not in your head. It’s in your hormones.
Research confirms women with PMS or PMDD show increased emotional reactivity and changes in brain function during this phase:
Neurobiology of PMDD
GABA, progesterone and mood
Hormonal influence on cognition and mood
What To Do: Eat for Blood Sugar + Calm
Shift to high-protein, anti-inflammatory meals in your luteal phase. Think: eggs with greens, slow-cooked lamb with sweet potato, salmon with quinoa and olive oil.
This phase is naturally more inflammatory. Estrogen is falling, and progesterone is (hopefully) peaking. Supporting blood sugar and calming inflammation can reduce mood crashes, cravings, and reactivity.
From Day 17 to your bleed. This is when blood sugar issues tend to flare, and when your nervous system needs the most support.
Want to Go Deeper?
This is where personalised support makes a huge difference. Inside the Calm Cycle Hub and Group Coaching, we go beyond generic tips and actually show you:
How to adjust your meals for your hormone pattern (e.g. more fat vs more carbs, based on your symptoms)
How to layer nutrients like magnesium, B6, taurine and GABA to stabilise mood
How to spot signs of estrogen dominance, and what to do about it
How to track and interpret your symptoms so you stop guessing and start seeing patterns
How to build a real plan that includes food, supplements, movement, and mindset tools — all designed to shift your cycle symptoms, not just patch them
You don’t need to dread Day 22. You just need better tools.
Want to Start Today?
Grab the Cycle Tracker Cheat Sheet — it’s free, and it’ll help you track the physical and emotional shifts that hit around Day 22. Download here
Curious about personalised support? Explore Calm Cycle Hub
You’re not broken. You’re cyclical. Let’s work with that.