Support for Perimenopause

The psychology of perimenopause encompasses the emotional and psychological changes women experience during this natural phase of life. In clinic I meet many women who are experiencing perimenopause. Often accompanied by various physical symptoms, such as hot flashes, sleep disturbances, and mood swings. Emotionally, some women may experience feelings of anxiety, depression, or irritability during menopause.   These feelings can be influenced by hormonal changes, societal perceptions of aging, and personal beliefs about femininity and body image. Perimenopause may exacerbate psychological concerns that you previously could deal with. Confidence and self esteem are important components that we explore within clinic with those presenting of wanting to talk about this life stage, some women in clinic report imposter syndrome increases during this time. Some may also feel a sense of loss regarding fertility or the transition into a new life stage, which can lead to identity changes. Clinic also accounts for previous trauma that you might have experienced.

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Understanding that perimenopause is a natural biological process can also help in navigating this transition with a more positive outlook. Education about the changes happening in the body can empower women to take charge of their health and well-being during this phase. When we go through life stages they are usually not accompanied alone. Our relationship with self can change and with others. This could be our relationship with partner, children growing up perhaps leaving home or transitioning into puberty. Clinic takes a holistic approach and we speak about this more in clinic, inclusive of your relationship with sex.  For now this is a psychoeducational blog for some handy tips. I am hoping to do a blog soon about medical induced menopause.

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Support for perimenopause varies greatly from woman to woman, given the individual experiences and symptoms involved. Here are several strategies that may support managing this transition more comfortably.

  1. Education. Understanding perimenopause and its effects can empower you. Learning about the physical and emotional changes that may occur, as well as potential treatments.
  2. Exercise. Regular exercise can help alleviate some symptoms, such as mood swings, anxiety, and hot flashes. Aim for a mix of cardio, strength training, and flexibility exercises like yoga. This depends on what is safe for you e.g. health conditions you might be managing
  3. Diet. Eating a balance diet. Foods high in calcium and vitamin D are important for bone health. Staying hydrated, limiting caffeine and alcohol can also help with hot flashes and sleep issues.
  4. Manage Stress. Techniques such as mindfulness, meditation, deep breathing exercises, or spending time in nature can be beneficial in reducing stress and improving mental well-being.
  5. Seek Support. Talking with friends, family, or joining a support group can provide emotional relief. Sharing experiences can help you feel less isolated in your journey. Many women prefer not speaking with friends about this. This is fine too. It’s all about finding what’s best for you.
  6. Professional Support. We advise all our clients to have support from their General Practitioner. Some clients consider hormone therapy and other medications depending on their lifestyle, health conditions and current symptoms.
  7. Establish a Routine. Maintaining a regular schedule for sleep, meals, and activities can help regulate your body and may improve sleep quality. I do encourage flexibility to try new activities.
  8. Alternative Therapies. There is a buzz around herbal supplements, acupuncture, or other alternative therapies. Discuss any alternative treatments with your General Practitioner before starting.
  9. Focus on Emotional Wellbeing. Prioritise your well-being by engaging in activities you enjoy, seeking therapy if needed, and practicing self-care.
  10. Accepting the Changes. Embracing the transition and understanding that perimenopause is a natural life phase can help shift your perspective and improve your overall outlook. By exploring these coping mechanisms, women can navigate perimenopause with greater confidence and ease.
  11. Dress in Layers. To support sudden hot flashes, wear layers that you can easily remove when you get warm, and choose breathable fabrics, like cotton.
  12. Journaling. Writing about your experiences, emotions, and challenges can be a therapeutic outlet. It can help process feelings and track your journey through perimenopause. This is not useful for some people and if you find yourself activated it would be best to stop.
  13. Self-Compassion/ Practice kindness towards yourself during this time. Recognise that it’s normal to experience a range of emotions and that you are not alone in facing these changes.

If emotional distress becomes overwhelming or if you experience significant changes in your mood, please consult your General Practitioner. They can help identify appropriate treatment options or therapies.

In gratitude,

Newcastle Psychologist