Peri-menopause is that time when a woman’s body starts prepping for the big transition to menopause. Typically, it shows up in your late 40s or early 50s, but for some, it can even knock on the door in the mid-30s. During this phase, you might notice all sorts of changes – physical, emotional, mental, sexual – and there is a rollercoaster ride of changes happening with your hormones. Let’s talk about it!
The Emotional Ups and Downs
One of the most common experiences during peri-menopause is the classic ‘mood swings.’ This means changes to your emotions that can feel sudden and intense, out of character, and overwhelming. You might find yourself going from calm to cranky, or feeling on top of the world to overwhelmed, in what feels like the blink of an eye. This isn’t just in your head—your body is going through a lot, and those fluctuating hormone levels, particularly estrogen and progesterone, are playing a big part in how you’re feeling.
You might also notice changes in your sleep patterns. Struggling to fall asleep or waking up in the middle of the night? You’re not alone. Unfortunately, lack of sleep can make those emotional changes even more intense. It’s a bit of a vicious cycle, but there are ways to manage it, and you’re not alone.
Tips for Managing Mood Changes and Emotional Well-being
1. Keep a Routine: Consistency can be a lifesaver. Try to go to bed and wake up at the same time every day. Your body loves routine, and sticking to one can help regulate your sleep and mood in amongst all the other changes taking place.
2. Stay Active: Regular exercise is one of the best ways to stabilise your mood. It doesn’t have to be intense—even a daily walk or some gentle yoga can do wonders. Getting outside and into some fresh air also helios with this – even a short walk around the block can be enough to shift out of an intense mood state.
3. Mind Your Diet: What you eat can affect how you feel. Try to maintain a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Reducing sugar and caffeine might also help keep those mood swings in check. But check in with your doctor or a dietician to find out more about managing diet at this time in your life.
4. Practice Mindfulness: Stress management is key. Consider integrating mindfulness practices into your daily routine, like meditation, deep breathing exercises, or journaling. Even just a few minutes a day can help calm your mind. There are heaps of great apps you can download on your phone for guided meditation or mindfulness.
5. Connect with Others: Don’t underestimate the power of support. Talk to friends, join a support group, or consider therapy if you’re finding it tough to cope. Sometimes just knowing you’re not alone can make a huge difference. The power of friends and other women at this difficult time can be comforting and reduce stress.
6. Seek Professional Help: If your emotions are feeling particularly overwhelming, or if you’re struggling to manage the changes on your own, seeking the support of a psychologist can be incredibly beneficial. A psychologist can help you navigate this transition with coping strategies tailored to your unique situation. They can also provide a safe space to explore your feelings, reduce stress, and build resilience.
7. Self-compassion: Importantly – take it easy on yourself. Self-compassion isn’t always easy, especially when you’re managing a busy life and this all feels like an additional set of stressors. But try slowing down, giving yourself permission to make mistakes, taking moments to comfort and care for yourself, adjusting each day to what your body and mind are needing, and remembering that this is a stage you will move through. It won’t always be like this – and there are other women going through it at exactly the same time. You’re not alone.
Physical Changes and How to Manage Them
As if the emotional side wasn’t enough, peri-menopause often brings a host of physical changes, too. Hot flashes, night sweats, and vaginal dryness are just a few of the symptoms you might encounter. Your menstrual cycle might also become unpredictable, with periods that are irregular or completely missed.
Tips for Managing Physical Symptoms
1. Stay Cool: If hot flushes are getting you down, try dressing in thin layers of natural fibres (e.g. cotton), keeping your environment cool, and staying hydrated. Some women find that reducing caffeine, spicy foods, and alcohol helps reduce the frequency of hot flushes.
2. Sleep Smart: To combat night sweats, consider using moisture-wicking sheets and pajamas, and keep a fan nearby. You might also want to try a cool shower before bed.
3. Hydrate: Vaginal dryness can be uncomfortable, but there are solutions. Over-the-counter lubricants or moisturisers can help, and your doctor might have additional suggestions.
4. Stay Active (Again): Regular exercise isn’t just good for your mood—it can also help with physical symptoms. Exercise helps with weight management, keeps your bones strong, and can even reduce the intensity of hot flashes.
5. Check In with Your GP: Don’t hesitate to discuss your symptoms with your GP. They can offer tailored advice, and might suggest treatments like hormone replacement therapy (HRT) if helpful.
Embracing the Journey
Peri-menopause is a unique experience for every woman, and while it can be challenging, it’s also a time to prioritise your well-being. Pay attention to what your body is telling you, make self-care a priority, and don’t be afraid to ask for help when you need it. This is an opportunity to get to know yourself better, and to establish a compassionate relationship to yourself when you’re in a tricky time. And remember – there is always additional support available through psychologists and other health professionals.
This phase won’t last forever, and with the right strategies, you can navigate peri-menopause with resilience and grace. If you’re ever in doubt or feeling overwhelmed, reaching out to a healthcare professional is always a good step. And if you feel that your mental health needs a bit more attention, consider seeking the guidance of a psychologist. Their expertise can make this journey smoother, helping you to not just survive but thrive during peri-menopause.
