The Rollercoaster Within: Perimenopause and Your Mental Health
Michelle Miller
(michellemillercounselling.com)
Let’s talk perimenopause - a wild ride, one that no one really warns us about until we’re smack in the middle of it. One minute, you’re laughing; the next, you’re irritated for no reason. Sound familiar?
Perimenopause—the years leading up to menopause—is a time of profound hormonal shifts that can shake up not just your body but your mental health as well. If you’ve been feeling like your emotions are all over the place, you’re not alone. But the good news? You don’t have to just “deal with it.” Counselling can be a crucial part of managing this life transition.
The Importance of Counselling
Emotional Support
Talking with a therapist can help to normalize the emotional changes that come along with perimenopause and validate that you are not “crazy.”
Education and Awareness
A counsellor can help explain what is happening physiologically so you know what to expect and are empowered to care for yourself.
Coping Strategies
Engaging in therapy can give you tools to identify and shift your responses to these changes.
Why Does Mental Health Take a Hit?
Estrogen and progesterone play a significant role in regulating mood, sleep, and cognitive function. As these hormones fluctuate wildly during perimenopause, it's no surprise that mental health shifts. Common mental health challenges during this time include:
Mood swings: From irritability and anxiety to sudden bouts of sadness, the emotional rollercoaster can be intense.
Anxiety: Feeling overwhelmed, restless, or experiencing panic attacks can become more frequent.
Depression: Perimenopause can trigger or intensify existing depression, leading to feelings of hopelessness and loss of interest in activities.
Sleep disturbances: Night sweats and hormonal shifts can disrupt sleep, leading to fatigue and worsening mental health symptoms.
Cognitive changes: "Brain fog," difficulty concentrating, and memory lapses are common complaints.
Beyond Hormones: Other Contributing Factors
Hormonal fluctuations are a major driver. Other stressors, such as caring for aging parents, changes in body image, poor sleep, or navigating career changes, can add to the emotional burden.
What Can You Do?
While you can’t stop perimenopause, you can make it a little easier on yourself. Book an appointment with me to explore some of these options. Here are a few steps you can take right now.
1. Get Serious About Sleep
Lack of sleep makes everything feel 10 times worse. Try these tips:
Stick to a regular bedtime
Avoid screens before bed
Cut back on caffeine and alcohol
2. Move Your Body, Even When You Don’t Feel Like It
Exercise is like a natural antidepressant. It doesn’t have to be intense—just move your body. Try:
A brisk walk in nature (bonus: fresh air works wonders for the mind)
Yoga or stretching to ease tension
Strength training to boost confidence and energy
3. Find Your Calm
Stress makes perimenopause symptoms worse, so finding ways to relax is crucial. Some easy ways to de-stress:
Journaling (get those thoughts out of your head and onto paper!)
Meditation or deep breathing exercises
Doing something creative—painting, knitting, or even adult colouring books
4. You’re Not Alone
Sometimes, just knowing that what you’re feeling is to be expected can be a huge relief.
You’re Still You
Perimenopause can be disorienting, but it doesn’t define you. Your emotions are valid, and what you’re experiencing is real. It’s not all in your head—it’s in your hormones. By acknowledging the changes, seeking support, and taking proactive steps to care for your mental health, you can navigate this phase with resilience and grace.
Originally published at michellemillercounselling.com
