Mood Changes and Emotional Wellbeing

If you’ve noticed that your emotions feel more intense or unpredictable during perimenopause, you’re not alone. The hormonal fluctuations of this transition can significantly impact mood, and understanding this connection is the first step toward feeling more like yourself.

The Hormone-Mood Connection

Estrogen influences several neurotransmitters in the brain, including serotonin and dopamine—chemicals that play crucial roles in mood regulation. As estrogen levels fluctuate during perimenopause, these neurotransmitter systems can become disrupted, leading to:

Increased irritability – Finding yourself snapping at small annoyances
Anxiety – Feeling worried or on edge without clear cause
Mood swings – Rapid shifts between emotional states
Depression – Persistent feelings of sadness or hopelessness
Reduced stress tolerance – Feeling overwhelmed more easily

It’s Not “Just in Your Head”

Many women feel dismissed when they mention mood changes to healthcare providers or loved ones. But these symptoms are real, biologically driven, and deserve attention. Research confirms that women in perimenopause have a higher risk of experiencing depression, especially if they’ve had mood issues in the past.

Strategies for Emotional Balance

Prioritize Sleep

Poor sleep and mood problems create a vicious cycle. Focus on sleep hygiene:

Maintain consistent sleep and wake times
Create a relaxing bedtime routine
Limit screen time before bed
Address night sweats that disrupt sleep

Move Your Body

Exercise is one of the most effective natural mood boosters:

Aim for 30 minutes of moderate activity most days
Include both cardio and strength training
Yoga and tai chi offer combined physical and mental benefits
Even a 10-minute walk can improve mood

Nourish Your Brain

What you eat affects how you feel:

Focus on omega-3 fatty acids (fatty fish, walnuts, flaxseed)
Include complex carbohydrates for steady energy
Limit alcohol, which can worsen mood symptoms
Stay hydrated

Build Your Support System

Talk openly with friends and family about what you’re experiencing
Consider joining a perimenopause support group
Don’t hesitate to seek professional help from a therapist

When to Seek Professional Help

While some mood changes are normal during perimenopause, you should talk to a healthcare provider if you experience:

Persistent feelings of hopelessness or worthlessness
Loss of interest in activities you usually enjoy
Significant changes in appetite or sleep
Difficulty functioning at work or home
Thoughts of self-harm

Track Your Emotional Patterns

Mood tracking can help you identify triggers, recognize patterns, and communicate more effectively with healthcare providers. Note not just how you feel, but also factors like sleep quality, exercise, stress levels, and where you are in your menstrual cycle.

Understanding the patterns in your emotional experiences gives you power—the power to anticipate challenges and take proactive steps toward wellbeing.