Are you noticing more anger and overwhelm? It could be perimenopause.
“I just can’t seem to sleep as soundly as I used to” a patient of mine in her 40s recently shared. Another noticed that she feels more irritable and moody in general and gets easily overwhelmed. She said “I used to feel like things didn’t bother me as much, now everything sets me off.” They aren’t alone, in fact many women report increased anxiety, concentration and memory issues, and other symptoms during perimenopause.
Perimenopause is a transitional time that often begins in a woman’s late 30s or early 40s and lasts until menopause. One is officially in menopause after 12 consecutive months without a period. On average, during perimenopause the monthly cycle will be disrupted and gradually lengthen out for a period of months or years before it stops completely. During this time, hormones including estrogen and progesterone are dropping, which subsequently leads to decreases in serotonin, disruptions in sleep, and can increase feelings of sadness and anxiety. In fact, some women may be diagnosed with depression or anxiety for the first time during perimenopause, not only due to biological changes but also because this is often one of the busiest times in a woman’s life between family and work responsibilities.
Even though these changes can initially feel scary or confusing, knowing why it is happening helps. At The Centered Space Psychology group, when we talk about the biological basis for these changes with our patients, we often see positive changes. By realizing there is a biological basis for these changes, it can take the pressure off from self-blame and thoughts like “what is wrong with me?” Instead of internally focusing on those worries, you may find that more of your energy is available for making changes and addressing new needs in supportive ways.
Perimenopause can be a time for checking in with yourself, noticing what you are feeling and asking yourself “what do I need right now?” Many things that help in perimenopause are part of self-care that can be hard to achieve with a busy work schedule and young children or other family responsibilities, but this is your excuse! Exercise, making nutritious meals, finding time to connect, and to rest, meditating and making art are all practices that can help you feel more balanced. There are herbal supplements and HRT to explore, too. And if you find yourself dealing with emotional stress, find a therapist who knows about perimenopause and can validate and support your experience!