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Mental Health Awareness and Perimenopause: Navigating the Emotional Rollercoaster

Updated: Oct 14

stressed woman

As a sports coach and menopause coach, I’ve learned first-hand the importance of staying active to help ease the challenges of perimenopause. Despite this, no amount of physical strength can entirely shield you from the emotional impact of fluctuating hormones.




On World Mental Health Day, I want to talk about how mental health and perimenopause intersect and why it's crucial to prioritize your emotional well-being during this phase of life. It's not just about the physical symptoms we often hear about, like hot flashes or night sweats. The mental side—mood swings, anxiety, and that overwhelming feeling of being out of control—is just as real.


My Personal Experience with Perimenopause and Mental Health

For me, there’s something I call "the dip"—a wave of low energy and emotions that hits me every month after my period. Despite my high activity levels as a sports coach, this dip doesn’t care how fit I am or how well I’ve been taking care of myself physically. It’s like my hormones throw me into an emotional whirlwind, where my usual resilience feels tested.


As much as I know I have to “push through it” to keep up with my coaching responsibilities, I’ve learned that it’s just as important to acknowledge and feel these moments. In the midst of training others to be stronger and healthier, I take whatever small windows of time I can to regroup. Whether it’s a quiet moment with my thoughts or some breathing exercises, I’ve come to understand that mental health isn’t something you power through—it’s something you nurture, even if it means taking time to sit in the discomfort and feel it fully.


Recognizing the Signs of Mental Struggles During Perimenopause

These monthly dips aren’t just my experience—many women in perimenopause go through similar emotional fluctuations.

Some common signs include:

  • Increased anxiety: You might find yourself worrying more than usual, even over small things.

  • Mood swings: One moment you feel fine, and the next you’re in tears or feeling irritable.

  • Fatigue or lack of motivation: No matter how hard you try, sometimes you can’t shake that drained feeling.

  • Brain fog: The frustration of not being able to focus or remember things as easily.

  • Insomnia: Struggling to sleep only adds to the emotional toll.


Acknowledging these signs is the first step in managing your mental health through perimenopause. Once I recognized that my “dip” wasn’t something to be ashamed of, but rather part of my body’s natural rhythm, I could start addressing it more mindfully.


How I Manage Mental Health During Perimenopause

It’s not always easy, but I’ve found a few strategies that help me manage the mental health challenges that come with perimenopause:


  1. Mindfulness and Meditation: I used to think meditation wasn’t for me—I’m always on the move, after all! But I’ve learned that even just 5 minutes of deep breathing or quiet reflection can make a big difference. When the dip hits, I take a moment to regroup with my thoughts and let myself feel it. I recommend using a meditation journal to track your mental wellness journey.



Book cover with mountains in the background


  1. Hydration: Staying hydrated helps me manage both the physical and mental symptoms of perimenopause. It’s easy to get caught up in the chaos of the day and forget, but using one of my Vital Pauses Stainless Steel Tumbler  keeps me accountable and helps me feel more energized, even when I’m mentally low.



Tumbler


  1. Exercise and Movement: As a coach, I know first-hand that exercise boosts endorphins. But I also understand that on the low-energy days, it’s hard to get started. I’ve learned to listen to my body. Some days, it’s not about pushing through a full workout; it’s about moving in a way that feels good—whether it’s a walk or a few stretches.



Woman doing yoga on a book cover



  1. Nutrition Matters: Hormone-balancing foods have made a big impact on my mental clarity and mood. I’ve incorporated more omega-3s and magnesium-rich foods into my diet. One book that’s been helpful in shaping my approach is MenuPause: Five Unique Eating Plans, which provides meal ideas specifically for women going through perimenopause.



Cookbook cover with 6 meals on it


  1. Journaling and Self-Reflection: I find it helpful to write down how I’m feeling, especially when “the dip” hits hard. Sometimes, just putting pen to paper helps me understand my emotions better and figure out how to move forward. Using a self-care journal can be a great tool for tracking your emotional ups and downs during this time.



    Book cover with flowers



Why We Need to Talk About Mental Health During Perimenopause

The emotional journey through perimenopause is often swept under the rug. Women are expected to just push through it, and I know that feeling well. But on World Mental Health Day, I want to emphasize that mental health during perimenopause deserves more attention.


It's OK to feel overwhelmed. It’s OK to seek help. And most importantly, it’s OK to take time for yourself—whether it’s for a short break, some quiet reflection, or reaching out to others for support.


One of the most empowering lessons I’ve learned through my journey is that mental health isn’t something to be ignored. It’s as essential as physical health, and nurturing it requires awareness, compassion, and intentional action.


Taking Charge of Your Well-being

If you’re experiencing your own emotional “dip,” whether monthly or more sporadically, don’t dismiss it. It’s your body’s way of communicating that it needs attention. Take care of yourself—whether it’s through mindfulness, hydration, movement, or simply giving yourself permission to slow down.


Start small if you need to. Whatever it is, give yourself grace and remember—you are not alone in this journey.

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