How Perimenopause and Menopause Can Affect Mental Health
When we hear the word “menopause,” most of us think of hot flashes, night sweats, or maybe the end of periods. But what we don’t talk about enough is how this life phase can quietly (or not-so-quietly) shake up our mental and emotional well-being.
My perimenopause snuck up on me and as there was a lot of life-stress going on at the time, I mistook the symptoms for circumstantial anxiety and depression. It was only after things settled down and I was still feeling really unwell, I realised that these were hormonal symptoms which had been heightened by my situation.
If you’re feeling more anxious than usual, snapping at your partner, or just not feeling quite like yourself, you're not alone. Perimenopause and menopause can bring real mental health challenges—but the good news is, there are many ways you can be supported during this time. You don’t have to navigate it on your own.
So, what’s happening?
Perimenopause is the transitional phase before menopause, often starting in your 40s (sometimes earlier or later). During this time, your hormone levels - especially oestrogen and progesterone - start to fluctuate. It’s like puberty in reverse, with all the unpredictability that implies.
Menopause is officially marked when you haven’t had a period for 12 months. After that, you’re post-menopausal. But the physical and emotional changes don’t flip off like a switch - they unfold over time, and they can affect your body, your brain, and your heart for years to come.
The Emotional Rollercoaster
What You Might Notice
Mood Swings & Irritability: One minute you're fine, the next you're in tears or frustrated over something tiny. It’s not in your head, hormonal fluctuations can seriously affect your mood.
Anxiety: Even if you've never struggled with anxiety before, it can suddenly show up - racing thoughts, restlessness, or a sense of dread without a clear cause. If you have a history with anxiety, you may find that it comes back and that your usual tools to manage it do not work as well as before.
Depression: Some women feel a heavy sadness or sense of loss. Whether it’s about aging, identity, or just a general emotional fog, it’s okay to feel what you’re feeling.
Brain Fog: Trouble focusing, forgetfulness, or feeling “off” mentally? Oestrogen plays a role in brain function, so when it fluctuates, so can your clarity.
Sleep Troubles: Between night sweats and insomnia, it’s no surprise many women feel emotionally drained. Poor sleep affects mood, memory, and overall resilience.
You're Not Broken - You're Changing
It’s easy to feel like something’s wrong with you during this time, especially if you’re used to having it all together. But here’s the truth: this is a natural, powerful transition. And there are ways to move through it feeling supported, seen, and even more connected to yourself.
How Somatic Coaching Can Help
One beautiful, body-centered way to support yourself during this time is through somatic coaching.
Somatic coaching is a gentle, empowering approach that helps you tune into the wisdom of your body. When hormones are making everything feel unfamiliar, somatic tools can help you:
⟡ Reconnect with your sense of grounding and safety
⟡ Navigate anxiety and emotional waves with more ease
⟡ Build awareness of what your body is asking for (rest, movement, boundaries, joy)
⟡ Release tension and trauma that may be stored in the body
⟡ Reclaim a deep trust in yourself and your inner strength
Unlike traditional talk therapy (which can also be helpful), somatic coaching focuses on how you feel things in your body. It helps bring calm to your nervous system and reminds you that your body is not the enemy - it’s your ally.
Other Ways to Support Your Mental Health
Therapy: Especially cognitive-behavioural therapy (CBT), which has been shown to help with mood and sleep issues during menopause.
HRT: For some women, hormone replacement therapy can be life-changing. Talk to a healthcare provider you trust.
Lifestyle Habits: Movement, time in nature, nutritious food, good sleep, and rest are foundational. Not as a “fix,” but as a way to feel more resourced.
Community: Talking to others who get it—whether friends, a support group, or a coach—can ease the isolation and offer comfort and perspective.
You Deserve Support
If you’re in this season of change, please know this: you are not alone, and there is nothing wrong with you. Perimenopause and menopause are powerful transitions - sometimes messy, often emotional, but also full of potential for growth and reconnection.
You are allowed to ask for help. You are allowed to slow down. You are allowed to feel all of it - and still be strong, wise, and whole.
Interested in exploring somatic coaching for support during peri-menopause or menopause? I’d love to connect with you and help you find confidence, clarity, and calm through this journey.