Perimenopause is one of those life stages that no one prepares you for, right? You’re juggling work, relationships, and kids (who might be teenagers themselves, so there’s double the hormonal chaos). On top of it all, your body starts sending mixed signals like an old radio stuck between stations. And while we hear about hot flashes or night sweats, mood swings? That’s a conversation we don’t have nearly enough. You can feel completely fine one moment, only to be hit with a wave of anxiety or irritability the next. Maybe you’re sad for no apparent reason or snap at your partner for something as small as leaving the kitchen light on. It’s unpredictable and, let’s face it, unsettling. But the good news is there are ways to tackle mood fluctuations during perimenopause, and it starts with understanding why they happen and how to manage them.
Understanding the Cause
During perimenopause, your hormone levels, especially estrogen, are fluctuating like never before. Estrogen isn’t just about your reproductive system; it plays a key role in regulating mood, sleep, and even appetite. So when it’s up and down, your emotions can feel like they’re on a rollercoaster ride you didn’t sign up for.
But it’s not just estrogen at play. Your brain’s chemical messengers, such as serotonin, are influenced by these hormonal changes, too. Serotonin is often called the “feel-good” hormone because it helps keep anxiety and depression at bay. So, when your estrogen levels dip, your serotonin can take a hit as well, leading to those unexpected mood swings.
Recognising the Patterns
It can be hard to tackle mood fluctuations during perimenopause, but there is a way! One of the best things you can do is start paying attention to your patterns. Do you notice that you’re more irritable or anxious around the time of your period? Or maybe the emotional rollercoaster hits randomly throughout the month? Keeping a journal or using a mood-tracking app can help you see patterns over time. When you know what to expect, you can better prepare for it.
Lifestyle Tweaks that Make a Big Difference
You don’t need to overhaul your entire life to manage perimenopausal mood swings. Sometimes, small changes can make the biggest impact. Here are a few things that can help:
#1 Prioritise Sleep
Sleep is your best friend right now, but we know that’s easier said than done when you’re dealing with night sweats or just can’t get comfortable. However, sleep has a huge impact on mood. Try to create a calming bedtime routine, limit screen time an hour before bed, and consider a sleep aid if needed. A melatonin supplement or The Golden Pill might help
#2 Eat Mindfully
What you put into your body greatly affects how you feel emotionally. Avoiding sugar highs and crashes can help keep your mood stable. Focus on whole foods: lean proteins, veggies, healthy fats, and complex carbs. Omega-3s (like those found in salmon or flaxseeds) are especially good for boosting mood. And don’t forget about hydration! Being dehydrated can seriously mess
with your energy levels and how you handle stress.
#3 Move Your Body
Exercise is a natural mood booster thanks to the lovely endorphins it releases. You don’t need to commit to a hardcore workout plan, though. Gentle activities like walking, yoga, or even dancing in your kitchen (yep, that counts!) can make a difference. Try to get outside when you can—there’s something about fresh air that helps clear the mental fog.
#4 Talk to Someone
It’s important not to keep your feelings bottled up. Whether you confide in a therapist, close friend, or partner, sharing your thoughts and emotions can be incredibly relieving. Simply voicing your concerns lightens the emotional load and can provide a new perspective on your experiences. More importantly, by letting others know what you are going through, they can offer meaningful help and support your mental health. This support can make a significant difference,
as having a reliable support system helps you navigate emotional ups and downs more effectively.
If you are unsure how to begin the conversation, remember there are many online communities and forums dedicated to perimenopause. These spaces are filled with individuals who understand what you are experiencing, and you’ll quickly realise you are far from alone in this journey.
Natural Supplements That Can Help
While lifestyle changes can help, sometimes you need a little extra support. That’s wheresupplements come in. The Golden Pill is a fantastic option for women dealing with perimenopausal symptoms, especially when it comes to mood swings. It’s designed to balance hormones, support emotional health, and improve energy levels without synthetic hormones. The blend of natural ingredients works gently with your body to provide relief over time, so you’re not left feeling like you’re constantly on edge. The key is to be consistent with supplements. You won’t feel the effects overnight, but they can offer a noticeable difference with regular use. Whether they improve your sleep, help with anxiety, or just make you feel more like yourself, it’s worth giving them a shot.
Reducing Stress
Stress is the sneaky culprit behind so many of our health issues, and during perimenopause, it can make mood swings even more intense. So, how do you reduce stress when life is already so full? First, start by permitting yourself to rest. It’s easy to get caught up in the hustle and forget that rest is productive, too. Whether it’s taking a few minutes to meditate, go for a short walk, or just
sit silently, find ways to recharge. Second, try incorporating some deep breathing exercises into your day. Focusing on your breath can help calm your nervous system when you are feeling overwhelmed or anxious. And lastly, set boundaries. That might mean saying no to certain obligations or asking for help when needed. Don’t be afraid to step back from things that drain your energy.
Final Thoughts
Perimenopause is a transitional phase, and while it can feel endless when you’re in the thick of it, it won’t last forever. Your body is undergoing many changes, but these mood swings aren’t permanent. There’s light at the end of the tunnel. By using our strategies, you can tackle mood fluctuations during perimenopause. Moreover, menopause increases emotional stability once those hormone fluctuations level out. In the meantime, try to be kind to yourself. You’re not alone in this journey; there are many tools and resources to help you manage.