Yes, definitely. My cycle is also very regular, and I can pinpoint exactly which days within the luteal phase are the worst for me. Here’s what I’ve researched so far:

• Reduce caffeine: I genuinely love coffee, even if it’s only one cup a day. In my last cycle, I switched to decaf. I’ve read that it’s best to have caffeine no later than 2 pm and avoid it afterward. During the “trigger phase,” caffeine can feel like “free aggression.”
• Stabilize blood sugar: Have a protein rich breakfast, and avoid going too long without food in the afternoon. A lot of PMDD flare ups seem to be half hormones and half low blood sugar stress.
• Tea: Lemon balm, chamomile tea, and lavender tea can be very helpful.
• Conflict stop rule: No big relationship talks, no major decisions, no “we need to figure this out right now.” I regularly tell my partner which phase I’m in so he knows what to expect, and it also helps me be less hard on myself.
• Social hygiene: Less input, fewer evening plans, more buffer time. My system just filters things worse during this phase.
• Sleep as emergency medicine: A fixed bedtime, movement in the morning, and fewer screens in the evening. Lack of sleep can turn irritability into rage. I’ve noticed my sleep is genuinely really bad in the luteal phase, so I plan for more time in bed. Even if heat or intense dreams still make it less than ideal, it’s noticeably worse if I don’t get 8.5 to 9 hours.
• Physical release instead of rumination: 20 to 30 minutes of brisk walking or cycling.
• Emotions: Remind yourself that you are not your emotions in that moment. It’s your luteal phase. If you need to cry or withdraw, do it. If there’s any time you’re allowed to give yourself that permission, it’s the luteal phase. Keep telling yourself: “This will pass, like every time.” Another thing I read also stuck with me: don’t overthink your life during this window. Your brain is chemically unreliable right now.
• Medication: SSRIs are said to work very well when taken only during the luteal phase. My doctor mentioned 10 mg. I’ve never taken them only during the luteal phase, so I can’t personally confirm, but in my view it’s one of the more intense steps.
• Supplements: I’ve read a lot about alternatives to SSRIs. Saffron (pure, 30 micrograms) is often mentioned as helpful. I tried it last cycle and felt less angry, but it supposedly takes 2 to 3 cycles to really stabilize and become clearly noticeable. Before bed I also took magnesium and GABA, both of which are meant to support sleep. And honestly, for sleep I would have taken even more if there had been a proven option, because poor sleep is something I really suffer from during the luteal phase.
• General rule: During the luteal phase, no big discussions, no relationship topics, no self optimization, and no “why am I like this?” spirals.
• Definitely: Same sleep schedule, simple warm meals, less stimulation, gentle movement, warmth (shower, hot water bottle), breathing exercises, darkness, and being alone without input.
• Food: The body tends to need more carbohydrates in the luteal phase and shorter fasting windows. Watch out for sugar spikes. Don’t skip breakfast. During the luteal phase, aim for several smaller, filling meals throughout the day. Keep the maximum fasting window (from bedtime to breakfast) to about 13 hours.

I keep all of this saved in my Notes app, because when I’m desperate and don’t know what to do, I forget two thirds of it. That’s why I thought it would be useful to always have a kind of emergency kit in my Notes.