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Perimenopausal Mood Swings: How to Manage the Emotional Highs and Lows

“My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.” ~ Maya Angelou

Perimenopausal Mood Swings: Why They Happen and How to Manage Them

Hey there, ladies. Let’s talk about the part of perimenopause no one warns you about: the emotional turbulence. You might have caught our earlier chats—Navigate the Perimenopausal Mood Maze: Unlock Balance and Thrive and Uncharted Waters: Understanding the Emotional Journey of Perimenopause. Today, we’re diving even deeper into the perimenopausal blues and what you can do about them.

If lately you’ve been feeling more than just the occasional mood swing—if persistent sadness, hopelessness, or emotional numbness have taken up residence in your life—you’re not alone. Research shows up to 20% of women experience depressive symptoms during perimenopause. Reaching out for support isn’t just important; it’s downright empowering.

Hormonal Imbalance and Mood Swings: How Perimenopause Affects Your Emotions

Your hormones are not just shifting—they’re causing ripples in every part of your life, including your mental health. Here’s how these hormonal changes affect your emotional well-being:

Estrogen and Perimenopausal Mood Swings: The Brain’s Mood Regulator

Estrogen isn’t just about regulating your cycle; it plays a huge role in mood stabilization. It influences neurotransmitters like serotonin, dopamine, and norepinephrine, which are critical for maintaining emotional balance.

When estrogen drops, these mood-boosting chemicals dip as well, increasing the risk of depression and anxiety.

Progesterone Decline in Perimenopause: Why You Feel Anxious

Nicknamed the “calming hormone”, progesterone helps promote relaxation and reduce anxiety. When progesterone levels drop during perimenopause, many women experience increased irritability, restlessness, and emotional sensitivity.

As someone who’s navigated anxiety and depression during university, postpartum, and now perimenopause, I’ve felt these shifts firsthand. My functional medicine doctor warned me that my hormone sensitivity will make this transition challenging. And she wasn’t wrong.

Beyond Hormonal Imbalance: What Else Affects Your Mood in Perimenopause?

While hormonal imbalance often takes the spotlight, several other factors can amplify your emotional struggles:

1. Sleep Disturbances

Perimenopausal night sweats, insomnia, and restless nights are emotional landmines. Sleep deprivation disrupts the brain’s ability to regulate mood, leaving you vulnerable to anxiety and depression.

Pro tip: Create a sleep sanctuary by sticking to a routine, keeping your room cool and dark, and avoiding screens before bed. Trust me, it helps.

2. Life Stressors

Between caring for aging parents, sending kids off to college, or navigating career shifts, your plate is overflowing. These stressors can drain your emotional reserves, amplifying feelings of despair or overwhelm.

3. Personal History of Depression or Anxiety

If you’ve battled mental health challenges before, perimenopause may trigger them again. Dr. Jennifer Ashton, author of The New Normal, reassures:

“There’s a lot we don’t know about menopause. The information is sparse and it can feel like you’re going through it alone, but talking about it openly is the first step in normalizing the conversation.” ~ Michelle Obama

4. Underlying Health Issues

Conditions like thyroid dysfunction can mimic depression, making it crucial to get a thorough evaluation if you’re feeling off.

Coping Strategies for Perimenopausal Mood Swings and Emotional Balance

If the perimenopausal blues have you in their grip, take heart: You have options. Here are some evidence-backed strategies to regain your emotional footing:

1. Talk Therapy

A therapist specializing in women’s health can be a game-changer. Cognitive-behavioral therapy (CBT) and interpersonal therapy (IPT) are particularly effective.

2. Lifestyle Changes: Small Steps, Big Impact

• Exercise: Boosts endorphins and combats depression.

• Nutrition: Focus on a diet rich in protein, healthy fats, and fiber.

• Stress Management: Incorporate yoga, meditation, or deep breathing to calm your nervous system.

3. Mindfulness and Self-Compassion

Mindfulness-based stress reduction (MBSR) can help you navigate emotions with grace. Try journaling, gratitude practices, or deep breathing exercises to stay grounded.

4. Herbal Support

Natural remedies like St. John’s Wort or saffron may help with mood stabilization, but consult your doctor—⭐especially if you’re on medication!

5. Hormonal Support

Bioidentical hormones can help stabilize hormone levels, but individualization is key. Every woman’s hormonal needs are unique, and factors like genetics, lifestyle, and metabolism influence how hormones should be balanced. Working with a knowledgeable provider to test levels, assess symptoms, and choose the right dosage and delivery method ensures the best results. The goal isn’t just hormone replacement—it’s restoring balance and improving overall well-being.

When to Seek Help for Perimenopausal Depression and Anxiety

If your depressive symptoms are persistent or severe, don’t hesitate to reach out. Warning signs include:

⭐ Loss of interest in activities you once loved

⭐ Feelings of hopelessness or worthlessness

⭐ Significant changes in sleep or appetite

⭐ Thoughts of self-harm or suicide

Seeking help is a strength, not a weakness!

Perimenopausal Blues: You Are Not Alone in This Journey

The perimenopausal blues are not your fault—and they’re not forever. Lean on your sisterhood, prioritize self-care, and know that brighter days are ahead. You are resilient, capable, and so worthy of emotional peace.

You’ve got this!

Hormonally Yours,

Kimberlee Erin

✨ Perimenopause Power Moves: Transform Your Hormones and Health! ✨
Grab your free guide PLUS RECIPES today!
👉 Download Now!

Just a heads-up: I’m a Certified Menopause Coaching Specialist and Holistic Nutritionist, and while I love sharing what’s worked for me and my clients, this blog is for informational purposes only. It’s not a substitute for medical advice. Always check in with your healthcare provider before starting new supplements, hormones, or treatments—especially since every woman’s perimenopause journey is different. You deserve personalized care that truly fits you.