How Perimenopause Impacts Your Mental Health...And What to Do About It. 

"I don't even know who I am sometimes?" — Sound familiar? 

You’re crying over a dog food commercial, snapping at your partner for breathing wrong, and then spiraling into guilt five minutes later. Welcome to the hormonal rollercoaster known as perimenopause — where your body’s transitioning, your mind’s whirling, and your emotions... well, they’re doing somersaults without a safety net.

But here’s the truth: You’re not crazy. You’re not broken. You’re not alone.

And no, this isn’t “just how midlife is.” Because it’s not just hot flashes. It’s a whole emotional hurricane.

The Hidden Mental Health Toll of Perimenopause

Hot flashes get all the marketing buzz. But the emotional symptoms? The unpredictable irritability? The crushing anxiety that sneaks in like a thief in the night?

They’re the real undercurrent. And they don’t get nearly enough airplay.

A growing number of women in their 40s and 50s report feeling increasingly overwhelmed, anxious, sad, even rageful — often without knowing why. Some experience a resurgence of anxiety or depression they thought they had moved past. Others feel like they’re drowning in unfamiliar emotional territory for the first time.

This is not weakness. This is biology. And it’s time we talked about it.

Why Is This Happening? Hormones 101

During perimenopause — the years leading up to menopause — your hormone levels don’t just drop gradually. They swing unpredictably, sometimes dramatically. And your brain, beautifully complex as it is, struggles to recalibrate.

• Estrogen, which influences serotonin and dopamine, the brain’s feel-good chemicals, drops or fluctuates.
• Progesterone, a calming hormone that balances mood and supports sleep, declines as well.

The result? Emotional volatility, increased sensitivity to stress, disrupted sleep, and a rollercoaster of moods.

Hormonal changes don’t just influence your body. They directly impact how you feel, how you think, and how you respond to the world around you.

Referencing the Experts: Dr. Erika Schimek’s Perspective

Dr. Erika Schimek, a Naturopathic Doctor that the centre connected with for additional input, puts it best in her guide "Navigating the Emotional Waves of Perimenopause":

“It’s like a dance between many partners that slowly starts to fall out of rhythm.”

She explains how these hormonal shifts create what she calls “windows of vulnerability” for women’s mental health — similar to what many experienced during puberty, pregnancy, or fertility treatments. If you’ve been emotionally impacted by hormonal changes in the past, perimenopause might hit even harder.

According to research, 45-70% of women experience symptoms of depression or anxiety during perimenopause. And for many, these symptoms are worsened by sleep disturbances, brain fog, and the stigma of silence.

What It Feels Like...From Women Who Know

“I feel like a stranger in my own skin.”
“I'm happy one minute and snapping the next.”
“My anxiety is back — worse than before.”
“I don’t feel like me anymore.”

These aren’t just throwaway comments. They’re cries for connection and understanding. And they're happening in homes, offices, and bathrooms all around us.

So What Can You Actually Do About It?

Self-Care Foundations

These aren’t fluffy wellness trends. These are strategies backed by research and experience:

• Sleep: Prioritize good sleep hygiene. Keep your bedroom cool and dark, avoid screens before bed, and experiment with calming wind-down routines.
• Movement: Gentle strength training, yoga, or just walking can regulate mood and support hormonal balance.
• Nutrition: Whole foods, balanced meals, and supplements like magnesium or omega-3s can help.
• Mindfulness: Breathwork, meditation, and grounding exercises calm your nervous system.
• Connection: You’re not meant to do this alone. Seek support from trusted friends, family, or professionals.

Therapy: Not Just for Crisis

Whether it’s a therapist that works with Internal Family Systems, Somatic Therapy, or a trauma-informed approach like EMDR, therapy offers a safe space to explore your emotional landscape, build resilience, and navigate the chaos. For many women, the cumulative stress from decades of caring for others is amplified during this time and needs to support to be processed and released. A good therapist helps you name what’s happening, normalize your response, and gently guide you back to yourself.

Hormonal & Medical Options

Sometimes self-care isn’t enough. And that’s okay. Seek the appropriate medical professional to learn more about the following perimenopausal supports. 

• Hormone Replacement Therapy (HRT): Can alleviate severe symptoms when prescribed and monitored properly.
• Naturopathic Support: Herbal and nutraceutical treatments may also help balance hormones naturally.
• Acupuncture and Alternative Therapies: Many women find relief through integrative approaches.

You Don’t Have to Do This Alone

Here’s the bottom line: You’re not failing. You’re changing.

And with the right support, you can feel steady again. You can feel you again.

You deserve real answers and real support — not guesswork or guilt.

Book a free 30 minute consultation and let’s explore what actually helps for your version of perimenopause.