Hot Takes and Hot Flashes: Perimenopause 101
Perimenopause is a natural transition in a woman's life, but it can also be a time of physical and emotional changes that can be difficult to navigate. Hormonal fluctuations during perimenopause can cause many symptoms that impact your mental health, including anxiety, depression, and irritability.
In this blog, we’re giving you the lowdown on what perimenopause is, when it happens, and common symptoms. Are you ready to talk about how therapy can help women manage the emotional challenges of perimenopause and provide some tips for self-care during this transition?
Before you begin, remember that our professionals are always here to help
What is Perimenopause? Understanding the Transition
Perimenopause, the period leading up to menopause, is a natural part of the aging process for women. It may begin as early as your late 30s and can last for more than a decade. While menopause marks the end of our menstrual cycles, perimenopause can last several years and can be characterized by irregular periods, hot flashes, and other physical symptoms.
Your perimenopausal body is preparing for the hormonal shift that will mark the end of your reproductive year. These ensuing changes can lead to various physical and emotional impacts on daily life. During this shift, your estrogen levels will begin to drop, which can impact your physical health, mood, and cognitive function. Your brain might move a little slower while your moods shift faster. You may feel more tired and less sharp, aches might last a little longer, and you’ll begin to notice the changes in weather more acutely. The hormonal changes can also lead to a range of physical symptoms, including hot flashes, night sweats, and vaginal dryness.
The Mental Health Impact of Hormonal Changes During Perimenopause
In addition to the physical and hormonal shifts, perimenopause can also impact your mental health. Many women experience mood swings, anxiety, and depression during this time, which can be attributed to the fluctuation of hormones.
It's important to note that perimenopause can be a challenging time, and it's not uncommon to experience emotional upheaval. Seeking support from loved ones or a therapist can help us manage our symptoms and develop strategies for coping.
Symptoms of Perimenopause: What to Expect and How to Cope
Perimenopause can be characterized by a range of physical and emotional symptoms. Some common physical symptoms include hot flashes, night sweats, irregular periods, vaginal dryness, and decreased sex drive. Emotional symptoms can include mood swings, anxiety, depression, irritability, and difficulty concentrating.
To cope with these symptoms, it's important to prioritize self-care. This can include practicing stress-reducing activities like meditation, yoga, or deep breathing exercises, as well as getting regular exercise, eating a balanced diet, and getting enough sleep. It's also important to avoid smoking and limit alcohol and caffeine intake, which can exacerbate symptoms.
Self-Care Tips for Navigating Perimenopause with Grace
There is a range of self-care strategies that can help us manage the physical and emotional symptoms of perimenopause. These include practicing stress-reducing activities like meditation or yoga, getting regular exercise, eating a balanced diet, and getting enough sleep.
Other self-care strategies can include engaging in activities that bring us joy, such as reading, listening to music, or spending time with loved ones. It's also important to practice self-compassion and acknowledge that perimenopause can be a challenging time. We may need to adjust our expectations of ourselves and prioritize self-care during this transition.
When to Seek Help: Recognizing the Signs of a Mental Health Concern During Perimenopause
While it's normal to experience mood swings and other emotional symptoms during perimenopause, it's important to recognize when these symptoms may be indicative of a more serious mental health concern. If symptoms are impacting our daily lives or if we are experiencing thoughts of self-harm or suicide, it’s important to act urgently and get ahead of these hormonal shifts to keep yourself safe. But even if you’re just feeling some type of way about these changes, therapy can help you get yourself together and feel empowered as you navigate another change on this kaleidoscope journey of womanhood.
The Benefits of Therapy for Perimenopausal Women
Seeking therapy can be a helpful tool for managing the emotional impact of perimenopause.
A therapist at Luna Joy can provide:
A safe space to feel your feelings
Judgment-free opportunities to explore what you’re going through
Respite from the experience of aging
Balance to your fears and confusion around this experience
Tools and strategies to help you cope with symptoms
Therapeutic medication management
Hormone support from Coralai
Community from podcasts or support groups
More than what we can provide, therapy is a place for you just to be. In messy moments and beautiful new beginnings, there is space to hit pause, find validation and lean into support on this journey.
Perimenopause can be a challenging time for women, but with the right support, it can also be a time of growth and transformation. Whether through therapy, self-care practices, or medical treatment (or all of the above!), women have more tools at their disposal than ever. You can manage the emotional challenges of perimenopause and reset the equilibrium in your life to find joy and fulfillment in this new phase.
If you want to learn more about perimenopause, Coralai, or get support, reach out to Luna Joy today!
