Perimenopause, the transitional period leading up to menopause – can bring with it both physical and emotional changes. While hot flashes, night sweats and sleep problems are commonly discussed symptoms, the emotional impacts, like sadness or mood swings, along with irritability, don’t always get as much attention.
Navigating the Emotional Changes of Perimenopause
Hormonal shifts, specifically of estrogen, progesterone and testosterone during perimenopause, as well as serotonin levels, can contribute to mood changes, anxiety, irritability and even more serious conditions, like depression or bipolar disorder.1,2 Understanding why these emotional changes are occurring can help you manage them more effectively.
Can Perimenopause Make You Feel Sad?
In short, yes, it can. Fluctuating hormones during perimenopause can have a big impact on your mood. Many women may experience perimenopause sadness, which ranges from mild to more severe depressive episodes.
Common signs can include:3
- Feeling sad or hopeless
- Losing interest in activities you used to enjoy
- Fatigue and trouble sleeping
- Difficulty concentrating
- Feelings of guilt or worthlessness
Research has shown that women are two to five times more likely to develop a major depressive disorder during perimenopause compared to earlier stages of life. Fortunately, this risk often decreases within a few years after the menopause transition is complete.4,5
If you’re finding that perimenopause sadness is persistent or overwhelming, it’s essential to talk to your healthcare provider. They can evaluate your symptoms and conduct blood tests which can examine reproductive and hormone levels to determine the best course of action.
Perimenopause Anxiety: What to Watch For
Anxiety is another common, but often under-discussed symptom of perimenopause.6
Signs of anxiety during this transitional time can include:7
- Feeling restless or on edge
- Being irritable or having trouble relaxing
- Experiencing excessive worrying or feelings of panic
- Having trouble focusing
In some cases, perimenopause anxiety can overlap with physical symptoms like hot flashes or sleeplessness, making it harder to pinpoint the cause. For example, a racing heart during a panic attack may also feel like you’re having a hot flash.8 Talking with your healthcare provider can help distinguish between temporary perimenopause anxiety and more serious and persistent conditions.
Why Do Some Women Experience More Intense Perimenopause Sadness?
Not all women experience perimenopause in the same way. Emotional symptoms can vary depending on biological, genetic, and lifestyle factors:9
● Biological: Hormonal fluctuations are often the main trigger of this symptom. Sudden changes in estrogen levels can affect mood, particularly in women prone to depression or anxiety.
● Psychosocial: Stress, from things like life changes, family or work, trauma, or lack of support can make emotional symptoms of perimenopause worse. Women facing social or financial challenges may also feel these effects more intensely.
How to Manage Emotional Ups and Downs During Perimenopause
You can take steps to ease any perimenopause mood swings, irritability perimenopause sadness and other emotional changes experienced during this time.
Here are some strategies that may help:10
- Prioritize self-care: Regular exercise, eating a healthy diet, and getting enough quality sleep can work to improve your energy and mood.
- Practice relaxation techniques: Try yoga, meditation, or deep breathing to help reduce stress.
- Limit alcohol and caffeine: Both can disrupt sleep and worsen anxiety.
- Stay connected: Lean on friends, family, or support groups to share your feelings and gain support.
- Seek professional help: If symptoms are severe or persist, a healthcare provider may recommend therapy, lifestyle changes, or medication tailored to your needs.
Take Steps to Manage Perimenopause Sadness
Perimenopause is a natural stage of life, and emotional changes can be part of the journey. Recognizing symptoms like perimenopause sadness or perimenopause anxiety can allow you to address them head-on. With the right support and tools, you can feel more confident navigating this phase and beyond.
Title Tag: Perimenopause Mood | Perimenopause Sadness | Bonafide
Resources:
- https://www.nature.com/articles/s44220-024-00292-4#ref-CR3
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/can-menopause-cause-depression
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6226029/
- https://pubmed.ncbi.nlm.nih.gov/21306662/
- https://pubmed.ncbi.nlm.nih.gov/24227182/
- https://www.nature.com/articles/nrdp201724
- https://pubmed.ncbi.nlm.nih.gov/21306662/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3641149/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6226029/
- https://www.webmd.com/menopause/emotional-roller-coaster
