Perimenopause and Mental Health: What Every Woman Needs to Know

You’re Not Feeling Like Yourself…

Moments of brain fog. Snapping at loved ones over something small. Watching yourself have a meltdown and thinking, "Who even is this person?"

Your emotions are running the show, and you don’t know how to get off the train. One moment, you’re managing just fine, and the next, you’re overwhelmed, irritable, or inexplicably sad.

If you’re in your 30s, 40s, or early 50s, and these feelings seem to come out of nowhere, they might not be "just stress"—they could be linked to your changing hormones and the menopausal transition, also known as perimenopause.

What is Perimenopause and Why Does It Matter?

Perimenopause is a stage in a woman's life marked by hormonal fluctuations that can increase vulnerability to anxiety, depression, and even memory issues.

But here’s the good news: you’re not alone, and there are practical ways to manage these challenges and start feeling like yourself again.

A Quick Note:

💡 Don’t try to figure this all out on your own.

If you’re feeling overwhelmed, see a doctor who specialises in women’s health or menopause. While the solutions I’ll share below are beneficial for most women, some of us may need to explore Hormone Replacement Therapy (HRT) to manage symptoms effectively.

👉 If your first doctor dismisses your concerns—keep looking. Advocate for yourself until you find someone who listens and treats you as an individual.

How Perimenopause Affects Mental Health

During perimenopause (the years before your period stops and often up to 3+ years post-menopause), fluctuating levels of estrogen and progesterone can impact your brain’s chemistry, particularly serotonin and dopamine—your "feel-good" neurotransmitters.

These hormonal shifts can lead to:

• Mood Swings: Sudden and intense emotional changes, often without a clear trigger.
• Increased Anxiety: A heightened sense of worry or unease.
• Brain Fog: Difficulty concentrating, remembering things, or staying mentally sharp.
• Sleep Disruptions: Poor-quality sleep, insomnia, or waking up frequently.
• Gut Dysfunction: Hormonal changes impact gut health, which can affect mental well-being via the gut-brain connection.

If you’re experiencing any of these symptoms, the actionable steps below will serve as your roadmap to feeling like yourself again.

During perimenopause, your body is less resilient to stress, poor nutrition, and inconsistent sleep. These steps are about supporting your body while it navigates this transition.

Actionable Tips for Supporting Your Mental Health During Perimenopause

1. Nourish Your Brain with Food 🍎

What you eat—or don’t eat—has a profound impact on your mood and mental clarity.

✅ Add omega-3 fatty acids (salmon, walnuts, flaxseeds) to reduce inflammation and support serotonin production.
✅ Increase magnesium-rich foods (spinach, dark chocolate, almonds) to calm your nervous system.
✅ Focus on protein to stabilise blood sugar levels, which helps regulate mood and energy.
🚫 Limit alcohol, refined sugars, and processed foods—they can inflame your brain and worsen symptoms.

2. Prioritise Sleep Quality 🛌

Poor sleep exacerbates mood swings, brain fog, and emotional instability. Make it a priority:

✅ Avoid caffeine after midday.
✅ Use relaxation techniques like deep belly breathing or a calming herbal tea (e.g., chamomile).
✅ Keep your bedroom cool, dark, and tech-free.
✅ Avoid eating 2 hours before bed, and turn off screens at least 1 hour before sleep.

If you do one thing during perimenopause—focus on your sleep!

3. Move Your Body to Boost Your Mood 🏃‍♀️

Exercise isn’t just good for your body—it’s powerful for your mind.

✅ Strength Training: Supports muscle mass and hormonal balance.
✅ Yoga or Pilates: Calms your mind and improves flexibility.
✅ Daily Walks (preferably in nature): Boosts serotonin and clears your mind.

Even 20 minutes of movement can make a difference!

4. Build a Stress-Reduction Toolkit 🧘‍♀️

Chronic stress worsens hormonal imbalances, and during perimenopause, your body feels it even more.

✅ Practice mindfulness or meditation to stay grounded.
✅ Set aside time for hobbies or activities that bring you joy.
✅ Connect with others—don’t hesitate to reach out to a friend, coach, or mental health professional.

Daily stress management isn’t optional—it’s essential.

You’re Not Alone in This Journey 🌟

Perimenopause is a natural phase of life, but its mental health impacts are often misunderstood or overlooked—not just by health professionals, but sometimes by ourselves.

Start by understanding how hormonal changes are affecting your emotions. Track your triggers in a journal and take proactive steps to support your body and mind with the tips above.

💬 This time can be challenging, but it’s also an opportunity.

Perimenopause is a chance to:

• Understand your body on a deeper level.
• Let go of habits and stresses that no longer serve you.
• Build stronger foundations for your health, nutrition, and mental well-being.

Start Small, Start Now 🥗

Whether it’s adjusting your diet, prioritising sleep, or scheduling a walk with a friend—every small step adds up.

If you’re feeling overwhelmed and unsure where to start, download my free Perimenopause Power Plan and discover how 3 Simple changes to your nutrition can help you feel like yourself again.

👉 [Click here to download now!]