Perimenopause, the transitional phase leading up to menopause, can bring about a range of physical and emotional changes. While symptoms like hot flushes and irregular periods are widely known, the mental health impacts of perimenopause are often overlooked. Anxiety, depression, mood swings, irritability, and brain fog are all common experiences during this time. At The Three Seas Psychology, we believe that understanding these changes is the first step toward managing them effectively.
Understanding the Link Between Perimenopause and Mental Health
Hormonal fluctuations—particularly declines in estrogen—can affect neurotransmitters in the brain such as serotonin and dopamine, which are key to regulating mood. This can lead to a heightened risk of:
- Perimenopause depression
- Perimenopause anxiety
- Mood swings and irritability
- Fatigue and sleep disturbances
- Perimenopause brain fog
These symptoms may come and go or persist for extended periods, impacting quality of life, relationships, and work performance.
Signs You Might Be Experiencing Mental Health Changes Due to Perimenopause
If you’re in your 40s or early 50s and experiencing the following symptoms, perimenopause may be a contributing factor:
- Persistent low mood or unexplained sadness
- Increased anxiety or panic attacks
- Sudden mood changes or irritability
- Difficulty concentrating or memory issues (brain fog)
- Feelings of isolation or loneliness
- Low motivation or energy levels
How to Support Your Mental Health During Perimenopause
1. Talk to a Mental Health Professional Speaking with a psychologist can help you understand what you’re experiencing and develop strategies to cope.
2. Consider Lifestyle Changes Regular exercise, a balanced diet, and good sleep hygiene can significantly impact mood and energy levels. Reducing caffeine and alcohol intake can also be beneficial.
3. Build a Support Network Connecting with friends, support groups, or a partner can ease feelings of loneliness or irritability. Sharing your experience with others can be incredibly validating.
4. Explore Treatment Options In some cases, hormonal therapy or medication may be appropriate. Always consult with your GP or endocrinologist before starting any treatment.
What Makes This Phase Unique?
Unlike other life transitions, perimenopause can feel particularly unpredictable. One day you may feel fine, and the next you may be overwhelmed with sadness or anxiety. Understanding that these changes are biologically driven can help reduce self-blame and open the door to compassionate care.
Resources for Further Support
Take Our Self-Reflection Checklist
Are you wondering if your mood changes might be linked to perimenopause? Use our self-reflection checklist below to explore how you’re feeling and consider your next steps. This checklist is informed by resources from the Australasian Menopause Society and Beyond Blue.
Self-Reflection Questions:
- Have I been feeling more anxious or irritable than usual?
- Have I experienced sudden mood swings that feel out of character?
- Do I have trouble concentrating or remembering things?
- Have I noticed a drop in my motivation or energy levels?
- Am I feeling persistently low, tearful, or emotionally overwhelmed?
- Do I find myself withdrawing from social activities or relationships?
- Have I been experiencing difficulty sleeping or frequent fatigue?
If you answered “yes” to several of these questions, it may be helpful to speak with a mental health professional. The Three Seas Psychology is here to support you during this transitional stage.
Mental health during perimenopause deserves just as much attention as physical symptoms. If you’re experiencing emotional challenges, know that you’re not alone—and support is available. The Three Seas Psychology is here to help you navigate this transformative stage of life with clarity, compassion, and confidence.
If you found this article helpful, consider sharing it with someone who might benefit. Or get in touch with our friendly team to find the right psychologist for you.
