Recently, I was taking with a friend about her recent development of anxiety, brain fog, and a feeling of the blahs. I asked if she was in perimenopause, and she paused and then said, “Maybe so.”
I shared how these hormone shifts affect not only our physical bodies but also our emotional and mental bodies. As we talked, I could see the pieces clicking together for her, and she shifted even in those few moments from confusion and apathy to understanding and empowerment.
I specialize in supporting women through perimenopause, menopause, and other significant life transitions. That being the case, I spend many hours personally and professionally talking about the link between perimenopause and mental health. So many women do not understand how this major life transition affects their mental health and cognitive functioning. So, let’s discuss some of the basics.
What is Perimenopause?
Perimenopause is the time leading up to menopause, characterized by changes in menstrual cycles, hormone fluctuations, and various physical and emotional symptoms. It usually begins several years before menopause, as the ovaries gradually produce less estrogen. This phase ends one year after the final menstrual period.
Common Symptoms of Perimenopause
During perimenopause, women may experience:
- Irregular periods: Menstrual cycles may become shorter or longer, and flow may vary.
- Hot flashes and night sweats: Sudden feelings of heat and sweating, often disrupting sleep.
- Sleep disturbances: Difficulty falling asleep, staying asleep, or waking up too early.
- Mood changes: Increased irritability, anxiety, and depression.
- Cognitive changes: Memory issues and difficulty concentrating.
- Physical changes: Weight gain, changes in sexual desire, and vaginal dryness.
Mental Health and Perimenopause
The hormonal fluctuations during perimenopause can have a significant impact on mental health. According to the American Psychological Association here are some key aspects to consider:
Anxiety and Depression
Many women report increased anxiety and depression during perimenopause. The drop in estrogen levels can affect the brain’s regulation of mood, leading to heightened emotional sensitivity and vulnerability. This can manifest as persistent sadness, hopelessness, and loss of interest in daily activities.
Mood Swings
Rapid changes in hormone levels can lead to unpredictable mood swings. One moment you may feel fine, and the next, overwhelmed or irritable. These mood swings can strain personal relationships and daily functioning.
Cognitive Changes
Many women experience memory lapses and difficulty concentrating during perimenopause. These cognitive changes can be frustrating and may contribute to feelings of inadequacy or self-doubt.
Changes in Libido
Changes in hormone levels during perimenopause can also affect sexual desire. Many women experience a decrease in libido, which can be influenced by physical symptoms such as vaginal dryness or discomfort during intercourse, as well as psychological factors like relational conflict, stress, mood changes, and self-esteem issues.
Strategies for Managing Mental Health
- Seek Professional Help: If you’re struggling with anxiety, depression, or other mental health issues, consider speaking with a therapist who specializes in women’s health. Therapy can provide coping strategies, emotional support, and practical tools.
- Maintain a Healthy Lifestyle: Regular exercise, a balanced diet, and adequate sleep are crucial. Physical activity can boost mood and reduce anxiety, while a nutritious diet supports overall well-being.
- Mindfulness and Relaxation Techniques: Practices such as yoga, meditation, and deep-breathing exercises can help manage stress and improve mental clarity.
- Social Support: Connect with friends, family, or support groups. Sharing your experiences with others going through similar transitions can provide comfort and understanding.
- Medical Interventions: Hormone replacement therapy (HRT) or other medications may be recommended to manage severe symptoms. To find a trained practitioner to support you through this transition, visit the International Society for the Study of Women’s Sexual Health (ISSWSH) directory. Dr. Bizzy Riley, a naturopathic doctor and founder of the Naturopathic Clinic of Issaquah, which specializes in Primary Care Naturopathic Medicine, recommended it to me.
It’s important to recognize when perimenopause symptoms are affecting your quality of life. If you experience persistent depression, anxiety, or cognitive issues, don’t hesitate to seek professional help. Mental health is just as important as physical health, and addressing it can lead to a more fulfilling and balanced life.
Most of the women I treat suffer for years alone before seeking support, and all wish that they had taken action sooner. There is no need to suffer through physical and mental symptoms. I believe our generation will be the one to revolutionize menopause and what it means for us as vibrant, empowered women and all generations to come.
Conclusion
Perimenopause is a natural phase of life that brings significant changes. While it can be challenging, understanding the connection between menopause and mental health is the first step towards managing it effectively. My therapy practice is dedicated to supporting women through this transition with compassionate care and tailored therapeutic approaches. Reach out to learn more about how I can help you navigate this journey with confidence and resilience.
For further reading on easing the transition into menopause and understanding its psychological impacts, visit the American Psychological Association’s resources on easing the transition into menopause.
Visit the International Society for the Study of Women’s Sexual Health (ISSWSH) directory to find a trained practitioner to support you through this transition.
Dr. Bizzy Riley also recommended this book, “Estrogen Matters,” a foundation read for all women navigating this transition.