Is there a link?
Why do women experience crushing anxiety and overwhelm usually beginning in Early Perimenopause?
Its Real..
Almost all of us will experience negative changes in mood as we go through this transition. Changes in mood and emotions, feeling stressed and anxious, more easily overwhelmed by the days tasks are all too common. Irritability, tears and rage are just some of the emotions we experience at this time.
The Hormonal shifts we experience particularly in Peri Menopause can mean that we can see a huge increase in psychological symptoms leaving us feeling like we are losing our mind.
We are often at a busy time in our careers, may be caring for ageing parents, be navigating life with teenagers, life can be hectic. Which may have us thinking are we depressed or is it my hormones?
We know that those who have suffered with depression previously have a higher incidence of being diagnosed with a major depression diagnosis incident during the menopause and these women may require medications to support them at this time.
But for many this can be their first experience of mood changes, it often occurs in the early peri menopause stage and can present as that feeling of a loss of Joy. Whereby you just don’t get the same feelings of enjoyment from things you loved before. You may start to shy away and make excuses from meeting friends or make arrangements. Trips to the shops which you once loved now fill you with dread. Motivation is at an all time low.
And the rage, its like PMS on supercharged and you just feel constantly angry, your tolerance level for some decreases massively and you sometimes think you may explode.
You rock up to work, face on, hair done outfit chosen, looking like you have your self together, but inside you just want to get back in the car and have a cry. This is real and you are not alone. The hormonal fluctuations that occur during this stage can significantly impact your emotional well-being, leaving you feeling overwhelmed, anxious, irritable, disconnected and lost.
So what exactly is going on?
Hormonal Fluctuations
Estrogen and progesterone levels fluctuate during perimenopause, these hormones play a critical role in regulating mood and stress. Low estrogen levels, in particular, can affect serotonin (the “feel-good happy” hormone), leading to feelings of anxiety, irritability, and sadness. During Peri Menopause Anovulatory cycles are common and mean that we aren’t producing progesterone which is natures natural “Anti-depressant” increasing GABA and induces feelings of relaxation and calm.
Stress Response
Perimenopause also affects cortisol levels, which are linked to your body’s stress response. Lower estrogen levels can lead to heightened cortisol aka “the stress hormone,” responses, higher cortisol levels can make you more sensitive to stress, leaving you feeling anxious or on edge more easily. Cortisol plays a significant role in triggering and exacerbating hot flashes. Long Term high cortisol levels can have a negative impact on overall health and the development of many chronic disease.
Sleep Disruptions
Many women experience sleep disturbances during perimenopause, such as insomnia or frequent waking. Impaired Emotional Regulation-Sleep deprivation affects the brain’s ability to manage emotions, making you more sensitive to stress and negative experiences. This can amplify feelings of anxiety, sadness, or frustration.
Reduced Resilience
Poor sleep lowers your emotional resilience, leaving you feeling overwhelmed by challenges that might otherwise feel manageable and feeling drained and lacking motivation.
Brain Function and Cognitive Health
Estrogen supports healthy brain function, including memory and decision-making. Its decline can contribute to brain fog and emotional instability, further affecting mood. Sleep isn’t just about rest—it’s when your brain performs critical maintenance, including the “cleaning” process carried out by the glymphatic system. This system plays a vital role in flushing out toxins and waste products from the brain, ensuring optimal function. When this process is disrupted, it can have a profound effect on mood, mental clarity, and overall well-being.
Physical Symptoms
Physical symptoms such as hot flashes, fatigue, and changes in weight can contribute to low self-esteem, which in turn can affect your mental health. These can make you feel frustrated or disconnected from your body. Hot Flashes and Night Sweats, sudden and intense heat episodes can be uncomfortable and embarrassing, leading to anxiety or self-consciousness. Night sweats can disrupt sleep, resulting in irritability, exhaustion, and heightened emotional sensitivity.
So what can I do to support myself to feel like myself again?
Hormone Replacement Therapy (HRT)
HRT can help replenish estrogen levels and is often effective in alleviating mood-related symptoms. If you’re considering HRT, it’s essential to consult with a healthcare provider to determine if it’s the right option for you.
Nutritional Support
Phytoestrogens: Incorporate foods like soy, flaxseeds, and legumes, which naturally mimic estrogen in the body.
Mood-Boosting Nutrients: Omega-3 fatty acids (found in salmon and walnuts), magnesium (leafy greens and nuts), and B vitamins (whole grains, eggs) can help stabilize mood.
Blood Sugar Balancing Diet: Foods low in glycaemic load, incorporating protein at every meal, addition of complex carbs, avoiding high sugar foods will all support balanced blood glucose levels.
Movement
Regular physical activity can help boost serotonin and endorphin levels, improving your mood and reducing stress. 30 minutes a day of activities like yoga, walking, or dancing are especially beneficial.
Stress Management
Techniques like mindfulness meditation, breathing exercises, and journaling can help manage the heightened stress that comes with changing hormone levels.
Sleep Hygiene
Poor sleep exacerbates feelings of low mood. Prioritise quality sleep by creating a relaxing bedtime routine, reducing caffeine intake, and maintaining a consistent sleep schedule.
Seek Support
Talking to a counsellor, coach, or joining a supportive community can help you navigate the emotional challenges of menopause.
How I Can Help
I offer personalized guidance to help you manage the emotional impact of declining estrogen levels. Together, we’ll create a tailored plan, focusing on nutrition, lifestyle adjustments, and practical strategies to improve your mood and overall well-being. Let’s work together to help you feel like yourself again!
