May is Mental Health Awareness Month—and if you’re in your 40s or beyond, there’s another conversation that deserves space right alongside it: perimenopause. The hormonal shifts that come with this season of life don’t just affect your body—they can shake your mood, focus, and emotional well-being, too.
Let’s talk about it. Not with fear or shame, but with mindfulness, compassion, and a little bit of “same, sis.”
What Is Perimenopause?
Perimenopause is the transitional period before menopause, typically beginning in your 40s (though it can start earlier). It’s when estrogen levels start to fluctuate, and symptoms can feel like a surprise party you didn’t RSVP to.
Some of the mental and emotional symptoms include:
- Mood swings that feel like a rollercoaster (minus the fun)
- Brain fog that makes you forget where you put your phone while you’re on it
- Anxiety that wasn’t there before—or has ramped up
- Sleep disturbances that leave you feeling fried
Why Mental Health Feels Off During Perimenopause
Estrogen affects serotonin—the “feel good” hormone in your brain. When estrogen dips, serotonin can too, leading to mood changes and increased anxiety or depression. Add in poor sleep, physical changes, and the general pressure of being everything to everyone, and it’s a recipe for emotional overload.
My Personal Shift
I didn’t realize how much perimenopause was affecting me until I found myself crying at commercials and feeling overwhelmed by things that used to roll off my back. I brushed it off as stress or “just getting older,” but eventually, I had to pause and ask—what’s really going on here?
After speaking to my doctor and finding out there were no real medical fixes for what I was experiencing, I started doing my own research. I needed answers. I needed relief.
Go figure—we women always have to figure it out, push through, and find our own way to progress. But that’s exactly what I did. I began exploring tools and habits that could help me feel more like me again.
Mindful Tools That Helped Me Cope:
Mindful Tools That Helped Me Cope:
Here’s what I’ve learned to help manage both my mood and mindset during perimenopause:
Track Your Cycle + Mood
Use a journal or an app to connect the dots between your emotions and hormone shifts. Awareness is power.
Prioritize Sleep
Magnesium, herbal teas, and a consistent wind-down routine can help improve both sleep quality and emotional balance.
Move Your Body
Gentle workouts like walking, Pilates, or yoga help release stress and boost feel-good endorphins.
Take Your Vitamins & Balance Your Diet
Getting enough nutrients—especially magnesium, B vitamins, and omega-3s—can support brain health and hormone function. Eating whole foods helps avoid blood sugar crashes that affect mood.
Reduce Alcohol Intake
Alcohol might feel relaxing in the moment, but it can disrupt sleep, spike anxiety, and worsen hormonal symptoms. Cutting back helped me feel more emotionally stable and less foggy.
Talk About It
With your doctor, your girlfriends, your therapist—whoever your safe space is. You’re not alone.
Practice Mindfulness
Meditation, deep breathing, or even just sitting in silence for 10 minutes can help recenter your nervous system.
Permission to Slow Down
This season may require you to say no more often, prioritize rest, and advocate for your needs without guilt. That isn’t weakness—it’s wisdom.
Call to Action:
If you’re navigating perimenopause and feel like your mental health is struggling, you are not alone. Start with small mindful shifts. Journal your symptoms. Share your story. And most of all—be kind to yourself.
Leave a comment if you’ve experienced this shift or share this post with someone who might be quietly going through it. Let’s make May a month of mindfulness, grace, and gentle honesty.
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