Perimenopause mood swings are no joke. A lot of women complain during perimenopause that they feel a wide range of emotions — from anger and rage to anxiety and depression, especially before their period shows up. But why does this happen, and is there any way to stop it?
Let’s take a look.
In this article, you will learn:
What perimenopause is and how it affects mood regulation.
The main causes of mood swings during perimenopause and how they manifest.
Effective strategies to manage and reduce perimenopausal mood swings.
Let’s dive into what perimenopause really means and how it influences mood.
What Is Perimenopause?
Perimenopause is the transitional phase leading up to menopause, typically beginning in a woman’s 40s, but sometimes as early as the mid-30s. This period can last anywhere from a few months to several years before menstruation stops completely. Menopause is considered the one-year anniversary of the loss of your period, and after that — you’re post-menopausal.
As you can imagine, during perimenopause, your body undergoes significant hormonal changes. In perimenopause, your progesterone levels drop off significantly, and your estrogen levels decline in an erratic fashion.
A large part of the perimenopause mood swing struggle begins witht the relationship between these two hormones.
Symptoms Of Perimenopause
When you’re in perimenopause, there are a host of perimenopause symptoms that can crop up.
These include (but certainly aren’t limited to):
Hot flashes
Headaches
Mood swings
Irregular periods
Sleep disturbances
Changes in the flow and duration of menstruation
The intensity of these symptoms can vary from woman to woman — some get hit much harder than others.
Why Mood Swings Happen During Perimenopause
When you’re in perimenopause, you will still get your period and you’ll likely see your PMS symptoms increase as well. During this time, a lot of women see an increase in their PMS symptoms in general, and their mood swings in particular.
Typically, even though you are still getting your period, you aren’t ovulating every cycle.
That means you also aren’t getting that monthly hit of progesterone, which is produced by the body after ovulation.
So as your period approaches and you get that secondary estrogen surge in the mid-luteal phase, you don’t have sufficient progesterone to counteract the effects of your estrogen. (1)
This is why so many women experience a marked increase in PMS symptoms and mood swings in perimenopause.
Plus, when your body’s hormone balance is shifting, testosterone can rise up and take the wheel. Testosterone’s effects can be tampered down by progesterone and affected by how much estrogen is circulating in your body. This is what’s often at the heart of perimenopause rage. You know, those moments where you get angry in situations where you never would have before. It’s probably also responsible for many divorces and that stereotypical menopause and anger toward husbands, too.
Your estrogen is declining as well during this time. Estrogen plays several critical roles in the brain. (2) it interacts with serotonin, a neurotransmitter that boosts feelings of well-being and happiness. As estrogen levels fluctuate during perimenopause, serotonin production can decrease, leading to irritability, anxiety, or feelings of sadness. During perimenopause, many women experience depression, even if they don’t have a history of it. (3)
It’s important to note that these hormonal shifts can mimic other mood disorders, making it hard to distinguish between perimenopausal mood swings and conditions like depression or anxiety. Advocating for yourself and your mental health during this time is crucial, as a lot of misdiagnoses and medical gaslighting happen in perimenopause, too.
Horrible Perimenopause Symptoms
There are several other factors that can contribute to mood swings during perimenopause as well.
Sleep disturbances, such as insomnia or night sweats, are common in this perimenopause, and lack of sleep can certainly exacerbate emotional symptoms.
Stress, lifestyle changes, and physical discomforts, such as hot flashes or headaches, can also make it harder to cope emotionally, further intensifying mood swings.
Perimenopause Mood Swings
So, what do these perimenopause symptoms feel like?
Here are some of the most common complaints I hear from women in perimenopause:
This can manifest as impatience or frustration over minor inconveniences. Small annoyances may feel much larger than they are. You get upset or feel overwhelmed by things that normally wouldn’t phase you.
Feelings of sadness or melancholy can arise without any clear cause. Sometimes, these feelings can develop into more significant depressive episodes, requiring further attention and possibly professional help.
If you’ve reached this article because you’re struggling with depression, anxiety, or suicidal thoughts, call SAMSHA’s hotline at 800-662-4357. SAMHSA’s National Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental health crises and/or substance use disorders. You can also visit their website here.
Many women report heightened anxiety during perimenopause. This can range from mild nervousness to more intense feelings of fear, worry, or panic attacks. The suddenness of these feelings can make it difficult to identify their source, adding to the emotional turmoil.
Sudden feelings of anger or irritability can lead to outbursts, even in situations that would typically not provoke such reactions. This can strain personal relationships and increase stress levels.
Frequent, unexplained crying can occur, leaving you feeling emotionally out of control. These episodes can be triggered by relatively minor events or even happen without a clear reason. You know that feeling when you’re suddenly crying over a car commercial? That’s your hormones.
These emotional shifts may appear erratic and out of sync with what is happening externally, which can make the experience even more confusing. You might feel as though your emotional responses are no longer under your control. And this can only add to the sense of frustration.
Managing Mood Swings During Perimenopause
Managing mood swings during perimenopause can feel challenging, but there is so much you can do to help get things under control. Once you’ve recognized that perimenopause is at play, you have so many tools available to start feeling better.
Let’s take a look at my top 3 recommendations.
1. Lifestyle Changes
Making simple adjustments in your day-to-day life can make a big difference in how you feel emotionally. Because it’s all tied together — your hormones, your mood, your overall health. These things don’t exist separate from one another.
Simple changes that you can start today include:
Exercise and Physical Activity:
Regular exercise is one of the best ways to stabilize mood and improve your overall health. Physical activity can increase endorphins and helps regulate hormone levels. Simply walking is one of the best and easiest exercises to start. But it doesn’t really matter what you do — just get moving! Click here for some ideas for fitness routines.
Nutrition:
Eating a well-balanced diet full of fiber and healthy fats can support hormonal balance and emotional well-being. Earlier we talked about the overpowering influence of estrogen during perimenopause. The great thing about fiber is that it helps get that excess estrogen out of your body. And fats help your body produce hormones. This is the ultimate combination of hormone-balancing foods, and I call this way of eating Keto-Green®.
Sleep Hygiene:
Sleep disturbances during perimenopause can worsen mood swings. Establishing a consistent sleep routine, practicing relaxation techniques before bed, and keeping the bedroom cool and dark can help improve sleep quality.
2. Make More Progesterone!
When it comes to reducing PMS, mood swings, and all of those tricky perimenopause symptoms, nothing is as critical as progesterone.
And when I say you can “make more progesterone” I actually mean it.
You see, you may not be making as much progesterone in the ovaries, but you can help your body make more Dehydroepiandrosterone (DHEA) in the adrenal glands…which your body then converts into more hormones, including progesterone (and estrogen and testosterone).
And that’s why effective adrenal support is one of the most powerful mood stabilizers for perimenopause.
To support your adrenal glands, you’ve got to say goodbye to stress. That means re-evaluating and letting go of toxic situations and people. Putting a stop to doomscrolling. And giving your eyes a break from screens — especially before bed, as they are stressing your adrenal glands out without you even realizing it.
Another powerful means of adrenal support is my Mighty Maca® Plus drink mix.
Maca is an adaptogen, which means it’s specifically meant to support your adrenal glands in their effort to pump out hormones instead of cortisol. Mighty Maca Plus is also filled with adrenal-supportive nutrients like vitamin C and a whole array of superfoods.
It truly is the best tool you’ve got at your disposal for whipping up some more progesterone, pronto.
Learn more about Mighty Maca Plus here.
3. Mind-Body Practices
Mind-body techniques are also powerful tools for managing emotional symptoms during perimenopause. Here are a couple to consider:
Yoga and/or Meditation
Both yoga and meditation are some of the best perimenopause mood swings natural remedies. They are effective in reducing stress and promoting emotional balance. Yoga, in particular, combines physical movement with breath control, which can help calm the mind. Meditation, even for just a few minutes a day, can help reduce anxiety and improve emotional regulation.
Cognitive-behavioral therapy (CBT)
CBT is a therapeutic approach that helps individuals identify and change negative thought patterns that contribute to emotional distress. It can be especially helpful for women struggling with anxiety or depression during perimenopause.
Perimenopause Mood Swings: How to Get Them Under Control
I know how hard it is to feel like your emotions and anger are running your life. It’s so challenging to be at the mercy of PMS and mood swings, even as your menstrual cycle is coming to a close.
But just remember, you are in control of this situation so much more than you realize. You have the ultimate power to:
Upgrade your diet and exercise routine
Support your adrenals properly for extra progesterone
Start a new mind-body practice
And watch your perimenopause mood swings and menopause experience improve significantly.
You deserve to feel happy and calm no matter what phase of life you’re in.
