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Why Am I Crying Again?! Understanding and Easing Perimenopausal Mood Swings

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

The Hormonal Hijack: Why Am I Crying in the Produce Aisle?

Let’s be real—perimenopause can feel like your emotions have been hijacked by a reality show producer looking for drama. One minute you're laughing at a cat video, the next you’re weeping over an avocado. Been there.

I’ve had those days when everything felt just too much. Tears for no reason, irritation at every noise, and a sneaky little voice wondering, “What is wrong with me?”

Here’s the thing: Nothing is wrong with you. Your hormones are doing the cha-cha, and your brain’s along for the ride.

What Actually Causes Mood Swings in Perimenopause?

Welcome to the hormone cocktail party—except no one invited you and the drinks are spiked with chaos. Here’s a peek behind the curtain:

🎭 Estrogen’s Exit = Emotional Mayhem

Estrogen helps regulate mood-boosting chemicals like serotonin and dopamine. So when it starts to dip, your emotional armor takes a hit. Cue the weepiness, worry, and who even am I?

🔥 Cortisol’s Grand Entrance

With estrogen leaving the stage, cortisol (your stress hormone) turns up the volume. Suddenly a missed email feels like an existential crisis.

🌙 Sleepless & Spiraling

Night sweats, racing thoughts, insomnia—thanks, perimenopause. Poor sleep feeds anxiety, and anxiety wrecks sleep. It’s a vicious little loop.

💓 Weird Body Stuff = More Panic

Heart palpitations, dizziness, feeling “off”—those mystery symptoms aren’t all in your head. They’re hormonal—and understandably scary.

How I Got Off the Mood Swing (Mostly)

Here’s what helped me stop clinging to the emotional jungle gym and start feeling human again:

🥑 Eat to Stabilize, Not Spiral

Balancing blood sugar became my secret weapon. I started loading up on:

• Protein with every meal

• Healthy fats (hello, avocado and olive oil)

• Fiber from veggies and seeds

No more sugar crashes = way fewer mood crashes.

🧠 Feed Your Brain (Literally)

Omega-3s from salmon, flax, and walnuts helped me feel more grounded. Think of them as brain lube—they keep things running smoothly up top.

🌿 Gut Check

Your gut and your brain are in constant conversation. Once I ditched ultra-processed junk and added yogurt and fermented veggies, my anxiety backed off. Probiotics for the win!

🚫 Bye-Bye, Booze & Buzz

Caffeine and wine were like that toxic ex—fun in the moment, awful after. Swapping in herbal teas and magnesium drinks helped me chill without the crash. (Okay, I still flirt with coffee now and then—but with boundaries.)

Supplements That Actually Helped (Not Snake Oil)

• Magnesium Glycinate – for sleep, nerves, and staying sane

• Omega-3s – for brain and mood support

• Adaptogens – like ashwagandha and rhodiola to help my body chill the heck out

• B Vitamins – especially B6 and B12 for neurotransmitter support

(Always check with your doc before popping anything new.)

What Really Shifted Things

It wasn’t just food or supplements—it was a full-on mindset and lifestyle makeover. Here’s what made the biggest impact:

🧘 Movement That Moves Emotions

Walking, yoga, strength training—any kind of movement helped release the mental static. Some days I danced in the kitchen like a goof. Others, I just stretched and breathed.

😴 Sleep = Survival

I built a bedtime routine like my life depended on it (because it kind of did). No screens, a good book, magnesium, and deep breathing. It’s not perfect, but it’s better.

🤝 My Hormone-Sensitive Sisterhood

Talking to other women going through the same chaos? Game. Changer. I realized I wasn’t broken—I was just hormonal. And human.

🩺 Getting Pro Support

Working with a functional medicine doctor helped me uncover the root causes and find real solutions—including bioidentical hormones that eased the intensity without turning me into someone else.

The Bottom Line: You’re Not Broken—You’re Becoming

Perimenopause isn’t a punishment. It’s a transformation. It’s messy, maddening, and oddly empowering.

You deserve support, nourishment, and a big ol’ permission slip to feel what you feel. Let’s normalize the tears, the rage, the confusion—and let’s reclaim our well-being, one small choice at a time.

Mood all over the map lately? Get the support you need. Head over to Navigating the Perimenopausal Mood Maze for a deeper look at the emotional rollercoaster—and grab the free guide: Tired of Hormonal Chaos? Take Back Control. It’s your roadmap to steadier moods and more empowered days. ✨

Hormonally yours,

Kimberlee Erin

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.