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How perimenopause affects your mood: understanding the emotional changes

Updated
October 9, 2024
Written by
Dora Jambor

If you’ve noticed your mood swinging more than usual—feeling irritable one moment, anxious the next, or even on the verge of tears for no reason—you’re not alone. Many women experience emotional shifts during perimenopause, often feeling confused or even frustrated by how unpredictable their mood can be. But there’s a scientific explanation behind it, and it’s all tied to the hormonal changes happening in your body.

In this post, we’ll explore why perimenopause affects your mood, how hormones like estrogen and progesterone play a role, and what you can do to manage these emotional ups and downs.

Why does perimenopause affect my mood?

During perimenopause, your hormone levels—especially estrogen and progesterone—start to fluctuate. These hormones aren’t just responsible for your reproductive system; they also play a critical role in regulating your mood. When levels of these hormones begin to shift unpredictably, it can lead to emotional changes, such as:

  • Irritability
  • Anxiety
  • Sadness
  • Mood swings

One key hormone affected by these fluctuations is serotonin, the “feel-good” chemical in your brain. Estrogen helps regulate serotonin, so when estrogen levels drop, it can impact your brain’s ability to stabilize your mood, leading to feelings of irritability, sadness, or anxiety. This is why perimenopause can feel like an emotional rollercoaster.

Is it normal to experience anxiety during perimenopause?

Yes, anxiety is a common symptom during perimenopause. Hormonal fluctuations can heighten your body’s stress response, making everyday challenges feel more overwhelming than usual. If you’ve never experienced anxiety before, it can be confusing and frustrating to suddenly feel on edge without a clear reason.

Progesterone, often known for its calming effect, also declines during perimenopause. This decrease, along with lower estrogen levels, can contribute to heightened anxiety, feelings of restlessness, or even panic attacks.

If anxiety is interfering with your daily life, it’s important to acknowledge that it’s a normal part of the perimenopausal transition—and that there are strategies to help manage it.

How can I manage mood swings during perimenopause?

Dealing with emotional ups and downs during perimenopause can be challenging, but there are ways to manage them and improve your emotional well-being:

  1. Exercise regularly: Physical activity can help balance your mood by releasing endorphins—your brain’s natural mood stabilizers. Aim for a mix of cardio and strength training to boost your energy and help reduce anxiety.
  2. Prioritize sleep: Poor sleep is both a cause and effect of mood swings. Try to develop a bedtime routine that promotes relaxation, and keep your sleep environment cool and dark to help prevent night sweats and improve sleep quality.
  3. Mindfulness and stress management: Practices like yoga, meditation, and deep breathing can help manage stress and reduce feelings of anxiety. Mindfulness allows you to stay present and helps your brain manage emotional responses more effectively.
  4. Stay connected: Feeling isolated can amplify negative emotions. Reach out to friends or join a support group where you can share your experiences with others going through similar changes. Community support can be a powerful mood booster.
  5. Healthy diet: Nutrition can play a surprising role in stabilizing mood. Foods rich in omega-3 fatty acids (like salmon and walnuts), as well as complex carbohydrates, can support serotonin production, helping to balance your emotions.

Can perimenopause cause depression?

For some women, perimenopause can lead to feelings of depression, particularly if they’ve experienced mood disorders in the past. The decline in estrogen can trigger changes in serotonin levels, which may lead to more severe feelings of sadness, fatigue, and a lack of motivation.

It’s essential to differentiate between normal mood fluctuations and more persistent feelings of depression. If feelings of sadness or hopelessness persist for more than a few weeks, or if they interfere with your ability to enjoy life, it’s important to seek support from a healthcare professional.

Therapy or counseling can be highly beneficial, and your doctor may also discuss treatment options like hormone replacement therapy (HRT) or antidepressants to help manage more severe symptoms.

Does sleep affect mood during perimenopause?

Absolutely. Sleep and mood are deeply interconnected. During perimenopause, many women struggle with insomnia, night sweats, or waking up frequently during the night, all of which can negatively impact mood. A lack of restorative sleep increases stress levels and can exacerbate feelings of anxiety, irritability, or sadness.

To improve sleep, try the following tips:

  • Create a sleep routine: Going to bed and waking up at the same time every day can help regulate your internal clock.
  • Reduce screen time before bed: Blue light from phones and computers can disrupt your body’s melatonin production, making it harder to fall asleep.
  • Stay cool: Night sweats are common during perimenopause, so keep your bedroom cool and wear breathable, light fabrics to stay comfortable.

Getting enough high-quality sleep is key to managing mood swings and staying emotionally balanced during this transition.

What else can I do to support my emotional health during perimenopause?

Here are a few more tips to help support your emotional health during this time:

  1. Talk to your doctor: If your mood changes are severe or affecting your quality of life, it’s worth talking to your healthcare provider. They can help determine whether options like HRT or other treatments might help balance your hormones and stabilize your mood.
  2. Consider professional support: Speaking with a therapist or counselor can provide you with strategies to manage emotional changes more effectively. Sometimes just having a safe space to talk about what you’re going through can make a big difference.
  3. Don’t ignore self-care: Make time for the things you enjoy—whether it’s reading, spending time with loved ones, or engaging in hobbies that make you feel good. Taking care of your mental health is just as important as taking care of your body during perimenopause.

Conclusion

Perimenopause is not just a physical transition—it’s an emotional one too. Understanding the connection between your mood and your hormones can help you navigate the ups and downs with more confidence and compassion. Whether it’s through exercise, mindfulness, sleep improvement, or professional support, there are many tools at your disposal to manage mood swings and keep your emotional health in check.

You don’t have to go through this alone—take control of your emotional well-being and give yourself the care and attention you deserve during this significant life transition.