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Perimenopause Mood Swings: How to Manage Emotional Ups and Downs Naturally

“Anxiety can feel as huge as the big, blue sea, but remember that the sea is made up of smaller waves."~ Kellie Jo Holly

Perimenopause mood swings can feel like an emotional rollercoaster. One moment, you're fine; the next, you're overwhelmed. I know this firsthand—there were days when I felt completely out of control, questioning why I was suddenly so emotional. Tears came out of nowhere, and irritability felt like my new normal. These hormonal shifts are real, and for many women, they can be disorienting and exhausting. But here’s the good news: there are science-backed ways to manage them.

Perimenopause is a journey, not a destination. It’s a phase of transition, and while it comes with challenges, it also brings opportunities for self-care, personal growth, and deeper understanding of our bodies. Let’s explore how to balance emotions during perimenopause and take back control of our well-being.

What Causes Mood Swings in Perimenopause?

Perimenopause emotions are largely influenced by fluctuating estrogen and progesterone levels. These shifts impact neurotransmitters like serotonin and dopamine, which regulate mood. As a result, you may experience irritability, sadness, heightened anxiety, or even bursts of unexplained anger. Hormonal instability during this phase can also amplify stress, making it harder to cope with everyday challenges.

The Science of Perimenopause and Anxiety

Perimenopause is the wild hormonal rollercoaster that leads up to menopause, and one of its cruelest tricks is the way it disrupts our brain chemistry. Anxiety during this stage isn’t just “in your head”—it’s in your hormones, your neurotransmitters, and even your gut. Here’s why:

🌀 Estrogen’s Disappearing Act: Estrogen regulates serotonin and dopamine—two neurotransmitters responsible for keeping our mood stable. When estrogen dips erratically, so does our emotional resilience, leaving us more prone to anxiety and depression.

🔥 Cortisol on Overdrive: With estrogen fluctuations comes an amplified stress response. Cortisol (the stress hormone) becomes more reactive, making everyday stressors feel like life-or-death situations.

🌙 The Sleep-Anxiety Cycle: Perimenopause loves to mess with your sleep—whether through night sweats, insomnia, or just restless tossing and turning. And when sleep suffers, anxiety skyrockets. It’s a cruel feedback loop.

💓 Physical Symptoms Fuel the Fear: Heart palpitations, dizziness, and that unsettling feeling of not being quite yourself—these physical symptoms can trigger more anxiety, making it feel like something is truly wrong with you when, in reality, it’s hormonal chaos at work.

Natural Ways to Stabilize Your Mood

I never expected food to be such a game-changer in my battle with anxiety. But once I understood how nutrition directly impacts hormones and brain function, I started making changes that transformed how I felt.

🥑 Blood Sugar Balance = Mood Stability: Every sugar spike and crash can send your mood into turmoil. I started focusing on protein, healthy fats, and fiber at every meal to keep my blood sugar steady—and my anxiety calmed significantly.

🧠 Omega-3s for Brain Health: I upped my intake of omega-3-rich foods like salmon, flaxseeds, and walnuts. These healthy fats help regulate inflammation and support neurotransmitter function, making them a natural mood booster.

🌿 Gut Health = Mental Health: The gut-brain connection is real. I added more probiotic-rich foods like yogurt and fermented veggies while cutting out processed junk. Supporting my gut microbiome made a noticeable difference in my anxiety levels.

🚫 Caffeine & Alcohol: Frenemies in Disguise. It was tough to cut back on my morning coffee and evening wine, but both were fueling my anxiety. Instead, I swapped them for herbal teas and magnesium-rich drinks that helped me stay calm and grounded. I'm not totally off coffee now, but it's a work in progress!

Best Supplements for Emotional Balance in Perimenopause

Can Magnesium, Omega-3s, and Adaptogens Help?

Magnesium: Supports relaxation and nervous system balance. Magnesium glycinate is particularly helpful for sleep and stress management.

Omega-3s: Found in fish oil or algae oil, omega-3s help reduce inflammation and support brain health. Research suggests they can also help with mood regulation.

Adaptogens: Ashwagandha and Rhodiola can help the body adapt to stress and improve resilience to emotional fluctuations.

B Vitamins: B6 and B12 play a key role in neurotransmitter production, making them essential for mental well-being.

What Helped Me Cope

Diet wasn’t the only piece of the puzzle. Over time, I discovered other tools that helped me manage my anxiety and regain control:

🧘‍♀️ Movement as Medicine: Whether it was lifting weights, going for a walk, or flowing through yoga, exercise became my go-to stress relief.

😴 Prioritizing Sleep: I created a nighttime ritual—no screens before bed, a magnesium supplement, and deep breathing exercises. Sleep still isn’t perfect, but it’s a lot better.

🤝 Finding My Tribe: Talking to other women going through the same thing was a game-changer. It reminded me that I wasn’t broken—I was just navigating a normal but challenging transition.

🩺 Seeking Professional Support: I worked with my doctor (a functional medicine doctor) to explore options, including bioidentical hormones and supplements that helped regulate my symptoms.

The Takeaway: You’re Not Alone

If you’re battling anxiety during perimenopause, know this: You’re not crazy. You’re not weak. And you’re definitely not alone. Your body is changing in ways that impact your emotions, your energy, and your sense of self—but understanding what’s happening is the first step toward taking back control.

This phase of life is hard, but it’s also an opportunity—to listen to your body, to nourish it, and to reclaim your strength. There’s no shame in asking for help, in making lifestyle changes, or in finding what works for you. Because you deserve to feel good again. And you will.

Let’s navigate this together. 💛

For more on this topic check out my blog, Hormones, ADHD & Anxiety: Panic Attacks from Puberty to Perimenopause

Hormonally yours,

Kimberlee Erin

✨ Perimenopause Power Moves: Transform Your Hormones and Health! ✨
Grab your free guide with 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.