Welcome to your Inner Autumn — the luteal phase of your cycle. In this article, we’ll explore how you might be feeling, the signs to look out for, and how our Really Nice Tea Inner Autumn can gently support you through this time.
We also chat with naturopath Brooke Oke to get her take on what’s happening hormonally and why we’ve chosen specific herbs for this blend.
What is your inner autumn?
Great question. Your Inner Autumn is also known as your luteal phase, typically occurring between day 15 to 28 of a 28-day cycle*. Everyone’s rhythm is different — your cycle may be shorter, longer, or vary month to month. That’s totally okay. Think of this phase as your body’s natural wind-down — a time to turn inward, conserve energy, and prepare for your Inner Winter (menstruation).
*For the purpose of this article we’re following a 28-day cycle, but this may not be your experience and that’s okay.
What’s happening with your hormones?
Progesterone steps into the spotlight during this phase. As levels rise, your womb lining thickens in preparation for a possible pregnancy. If pregnancy doesn’t occur, both oestrogen and progesterone gently decline, signalling your period to begin.
“The luteal phase is when hormones like progesterone should be rising,” explains naturopath Brooke Oke.
“If progesterone is low or oestrogen is too high, that’s when mood and energy imbalances often show up. Supporting both progesterone and serotonin in this phase can help regulate mood, digestion, sleep, and energy.”
How might you feel in this phase?
You might notice:
- Stickier cervical fluid
- Tender or swollen breasts
- Skin breakouts
- Mood changes — including irritability, low motivation, or anxiety
- Cravings for comfort food (hello chocolate and pasta, we see you)
It’s common to feel less social, more sensitive, and in need of space. This is your body asking you to slow down — and it’s wise to listen.
Words to describe your Inner Autumn
- I need more space
- My energy feels lower
- My mood is unpredictable
- I want to create, but not collaborate
- I’m craving quiet
- I don’t feel like exercising
- I’m finding it hard to focus
This isn’t weakness — it’s wisdom. Your body is shifting gears, and that shift deserves support.
Really Nice Tea’s Inner Autumn blend
Our Inner Autumn blend is lovingly crafted to support this phase with organic herbs chosen for their calming, digestive, and mood-balancing properties:
- Lemon balm leaf
- Peppermint leaf
- Ginger root
- Liquorice root
- Ashwagandha root
“Lemon balm is a gentle brain and ovarian tonic that supports regular cycles and progesterone levels,” says Brooke.
“Peppermint, ginger, and lemon balm all help reduce bloating and fluid retention. Ashwagandha and lemon balm support mood and cognitive function, calming the nervous system and helping the body adapt to stress.”
Time to slow down
Your Inner Autumn is your invitation to rest, reflect, and prioritise yourself. You might feel less like socialising and more like nesting — and that’s more than okay.
If you have concerns about your cycle or symptoms, always speak with a trusted health professional.
And if you’re looking for natural, gentle support, our Inner Autumn blend is here for you — along with a full range of organic herbal teas to support you through every season of your cycle.