Perimenopause is a natural but often challenging stage in a woman’s life, marking the transition toward menopause. During this time, hormone levels fluctuate, leading to a wide range of physical and emotional changes that can affect daily life and overall well-being. Many women experience perimenopause symptoms such as mood swings, anxiety, sleep disturbances, and changes in energy or focus. While these shifts can feel overwhelming, understanding what perimenopause is and how it impacts mental health is the first step toward thriving-not just surviving-through this transition. With the right strategies, support, and self-care, women can maintain balance, build resilience, and protect their mental wellness during perimenopause.
What Is Perimenopause?
Perimenopause is the transitional stage before menopause when a woman’s hormone levels, especially estrogen, begin to fluctuate and decline. This period often starts in the 40s but can begin earlier, lasting anywhere from a few months to several years. During perimenopause, women may experience a range of symptoms, including irregular periods, hot flashes, night sweats, sleep disturbances, mood swings, vaginal dryness, and trouble concentrating. These perimenopause symptoms are caused by changing hormone levels and can vary greatly from person to person. Perimenopause ends when a woman has gone 12 consecutive months without a period, marking the start of menopause.
Understanding Menopause
Menopause is a natural phase marking the end of a woman’s reproductive years, typically occurring in the late 40s or early 50s. During this time, the body undergoes significant hormonal changes, especially a decline in estrogen and progesterone, which can affect both physical and mental health. Many women notice not only physical symptoms like hot flashes and night sweats but also mental health issues like mood swings, anxiety, and increased vulnerability to depression.
How Do Hormones Affect Mental Health?
Hormones like estrogen play a key role in regulating mood by influencing neurotransmitters such as serotonin and norepinephrine, which are responsible for feelings of well-being and emotional stability. When estrogen levels fluctuate or decline during perimenopause and menopause, these brain chemicals can decrease, leading to mood swings, irritability, anxiety, or even depression-even in women without a previous history of mental health issues.
What Causes Mood Shifts During Perimenopause?
Mood shifts during perimenopause are mainly caused by unpredictable changes in hormone levels, especially estrogen and progesterone. These fluctuations disrupt the balance of mood-regulating neurotransmitters in the brain, making emotions feel less stable. Physical symptoms like sleep disturbances, hot flashes, and night sweats can also contribute to irritability and fatigue, further impacting mood. Additionally, midlife stressors-such as work, family responsibilities, and aging-can intensify these emotional changes.
Looking For Mental Health Treatment?
Tips for Thriving During Perimenopause
Navigating perimenopause can feel overwhelming, but with the right strategies, it’s possible to thrive-not just survive-during this transition. Focusing on mental wellness and balance is key. Simple lifestyle changes like practicing mindfulness, staying physically active, eating a nutrient-rich diet, and prioritizing sleep can make a big difference in managing perimenopause symptoms. Cold-water immersion therapy can assist with hot flashes and temperature fluctuations in the body. These approaches not only support your body but also help stabilize mood and boost overall well-being, making perimenopause a time of growth and resilience rather than struggle:
- Mindfulness and Meditation: Mindfulness and meditation can help quiet racing thoughts, reduce stress, and improve mood swings common during perimenopause. Regular practice-even just a few minutes a day-can bring calm and help you feel more in control.
- Physical Activity: Exercise is a powerful tool for balancing hormones, reducing anxiety, and lifting mood. Activities like walking, Pilates, weight training (good for muscle growth), yoga, or dancing support both physical and mental health. Aim for regular movement, but listen to your body and choose activities that feel good for you.
- Healthy Nutrition: Eating a balanced diet rich in specific nutrients can ease perimenopause symptoms and support mental wellness:
- Magnesium-Rich Foods: Help with muscle function, sleep, and stress regulation. Try pumpkin seeds, spinach (or Thai pak boong), almonds, black beans, avocado, dark chocolate, and bananas.
- Omega-3-Rich Foods: Support hormone balance and brain health. Include fatty fish (salmon, mackerel, sardines), chia seeds, flaxseeds, walnuts, hemp seeds, and seaweed.
- B Vitamin-Rich Foods: Boost energy, brain function, and mood. Eat eggs, leafy greens, legumes, nutritional yeast, whole grains, salmon, tuna, and beef liver.
- Phytoestrogen-Rich Foods: Help balance estrogen naturally. Good options are flaxseeds, soy products (tofu, tempeh, edamame), sesame seeds, chickpeas, berries, alfalfa sprouts, mung bean sprouts, and hummus.
Prioritizing these strategies-mindfulness, movement, and smart nutrition-can help you feel your best during perimenopause. Perimenopause supplements can also help during this phase in life. Here are some effective perimenopause supplements:
- Calcium: Essential for strong bones and reducing osteoporosis risk.
- Vitamin D: Supports bone health and mood regulation during perimenopause.
- B Vitamins: Important for energy, brain function, and mood regulation.
- Red Clover: Contains isoflavones that may help reduce hot flashes and night sweats.
- Black Cohosh: Herbal remedy for hot flashes and mood symptoms.
- Evening Primrose Oil: May help with joint pain and inflammation.
- Probiotics: Supports gut health and may help with weight management.
Footprints to Recovery Mental Health provides outpatient treatment programs in New Jersey.
Psychotherapy for Perimenopause
Psychotherapy is a valuable, evidence-based approach for managing the emotional and psychological challenges of perimenopause. Research shows that non-pharmacological psychosocial interventions, such as cognitive-behavioral therapy (CBT) and dialectical behavioral therapy (DBT), can help reduce symptoms like anxiety, depression, mood swings, and even improve quality of life for women experiencing perimenopause. These therapies offer practical tools and coping strategies without the side effects of medication, making them a safe and empowering choice for many women.
- Cognitive-Behavioral Therapy (CBT): CBT helps women identify and change unhelpful thought patterns and behaviors that contribute to distress. It’s proven effective for managing mood swings, anxiety, depression, sleep disturbances, and even sexual concerns during perimenopause.
- Dialectical Behavioral Therapy (DBT): DBT combines cognitive-behavioral techniques with mindfulness and emotional regulation skills. It is especially useful for managing intense emotions, reducing stress, and improving relationships during the hormonal changes of perimenopause.
Mental Health Treatment Near Me
When searching for mental health treatment near you, look for providers with proper credentials, such as licensed counselors, psychologists, or therapists who have experience with your specific concerns. Consider practitioners who use evidence-based approaches like cognitive-behavioral therapy (CBT) or are trained in menopause-informed care if you’re experiencing perimenopausal symptoms. A good provider should offer a safe, nonjudgmental environment and tailor treatment to your unique needs. Check for positive reviews, professional certifications, and a willingness to collaborate with other healthcare professionals if needed.
If you’re ready to take the next step, Footprints to Recovery Mental Health offers expert, compassionate care. Contact our team today to find personalized support and start your journey toward better mental health.
References:
- Australian Menopause Society – Menopause and mental health
- Severe mental illness and the perimenopause – NIH
- Perimenopause – John’s Hopkins Medicine
- Perimenopause- Mayo Clinic
- Perimenopause – Cleveland Clinic
- Perimenopause and First-Onset Mood Disorders: A Closer Look – PubMed
- Perimenopause – Rocky road to menopause – Harvard Health Publications
- Menopause – Science Direct
- Can Menopause Cause Depression? – John’s Hopkins Medicine
- Menopause and mental health – Harvard Health
- Hormone replacement therapy for menopausal mood swings and sleep quality: The current evidence- PubMed
- Treating the Mental Health Side of Menopause – UCLA Health
- Does menopause elevate the risk for developing depression and anxiety? Results from a systematic review- PubMed
- Natural Remedies for Perimenopause – Healthline
- Management of the perimenopause – PubMed
- Psychosocial interventions in perimenopausal and postmenopausal women: a systematic review of randomised and non-randomised trials and non-controlled studies – PubMed
