How to Support Your Mental Health During The Hormonal Changes of Perimenopause and Menopause

The physical changes of perimenopause and menopause have a significant psychological impact. The fluctuating levels of hormones, particularly estrogen, can have profound implications for your brain and emotional state. This is why it’s not just your body that’s changing, but your mind too.

Common mental health challenges you may experience include:

• Mood Swings and Irritability: Research shows that mood swings, including feelings of anger and irritability, are among the most prevalent emotional changes reported by women in perimenopause. These feelings are often hormonally-driven and can be challenging for both you and those close to you.
  
  
• Anxiety and Depression: During the perimenopausal transition, the risk of depression increases significantly. This can be caused by hormonal changes that affect emotional control and increase feelings of fear and anxiety.
  
  
• Brain Fog: Many women report changes in cognitive function, such as difficulty with memory, focus, and concentration. These changes are linked to fluctuating sex hormone levels and can be frustrating and impact self-esteem.
  
  

While these symptoms can be challenging, you have the power to support your mind and body through this transition.

Here are some key strategies to prioritise:

Stress can worsen perimenopausal symptoms, so creating systems to help you manage stress is important.

• Prioritise rest and downtime: Acknowledge that you may not have the same energy levels as you once did. Prioritise rest and downtime to recharge your mind and body.
  
  
• Mindfulness and relaxation: Incorporating practices like journaling, gratitude, mindfulness, deep breathing exercises, and gentle stretching can help calm your nervous system and reduce feelings of anxiety.
  
  
• Set boundaries: It’s okay to say no. Setting clear boundaries in your personal and professional life can protect your energy and reduce stress.
  

Perimenopause can sometimes feel isolating, but social connection is vital for total wellbeing.

• Talk to your family and friends: Openly communicating with your loved ones about what you're experiencing can help them understand and support you.
  
  
• Seek out community: Connecting with other women who are on a similar journey can provide a sense of validation and shared experience. You'll realise you are not alone.
  
  
• Discuss with your workplace: The symptoms of perimenopause and menopause often coincide with a woman's career peak. If you're comfortable, discussing your needs with your workplace can help normalise the experience and allow for helpful accommodations. Recognising this, some progressive companies are now exploring "menopause leave" to provide women with the time they need to manage symptoms, but more broadly, this shift highlights the importance of employers supporting women through this key life transition.
  

Sleep impacts our ability to cope with stress, manage our mood, and think clearly. Likewise movement is a key component for optimal mental health.

• Improve your sleep quality: Aim for a consistent sleep routine, keep your bedroom cool and dark, and limit screen time before bed.
  
  
• Move for your mind: Regular exercise, particularly strength training, can help regulate your mood, improve sleep quality, and support your metabolism. Plus it's a great way to boost your confidence and mental wellbeing. To add a social element to your routine, try joining group fitness classes, which is a great way to meet new people and feel more connected.

It's easy to feel frustrated by the changes in your body, but it’s important to practice self-compassion. Perimenopause is a natural transition, not a problem to be fixed. By reframing it as a new chapter of life, you can approach this journey with a more positive and empowered mindset.

To get started, here are a few simple ways to practice self-compassion:

• Speak kindly to yourself: Notice your inner voice and replace criticism with encouragement, just as you would comfort a friend.
  
  
• Honour your feelings: Acknowledge your emotions without judgment. Remember that what you’re feeling is valid and real.
  
  
• Release the pressure of perfection: Give yourself permission to rest and let go of unrealistic expectations, both from yourself and from others.
  
  

While lifestyle changes can make a real difference, medical or therapeutic options can also be part of your plan. Some women find relief through treatments such as hormone replacement therapy (HRT), or evidence-based approaches like cognitive behavioural therapy (CBT) for mood and sleep disturbances. Your General Practitioner can help you weigh up the benefits and risks and decide what’s right for you.

Even with lifestyle changes or medical treatments, there may be times when you need more help. If symptoms feel overwhelming or start to affect your daily life, talking with a healthcare professional can make a real difference. 

Seeking support is a sign of strength and self-awareness. Your doctor can create a mental health care plan, and a psychologist or counsellor can offer personalised strategies and a safe space to navigate this transition. You do not have to navigate this alone; support is available, and you deserve to feel your best at all stages of life.

This article provides general information and is not intended to replace personalised medical advice. Always speak with your General Practitioner or a qualified health professional about your individual circumstances, treatment options, and support needs.