Hormones, Mood and Mental Wellbeing: Navigating Perimenopause and Menopause (Part 2).
finding your feet again: supporting mental health through perimenopause and menopause.
Missed Part 1? Read When Your Hormones Start Talking: Understanding Hormone-Responsive Mental Health in Perimenopause.
Last week we explored how fluctuating hormones can affect mood, memory, anxiety levels and emotional wellbeing during perimenopause.
For many women, simply understanding that these changes are hormone-responsive can bring enormous relief.
But awareness is only part of the picture.
The next question is usually:
‘What can I actually do about it?’
The good news is that there are many evidence-based ways to support your mental health during this stage of life. The most effective approach is often a combination of medical support, lifestyle adjustments, emotional awareness and self-compassion.
Let’s explore some practical strategies that can help.
talking with your healthcare provider
Many women struggle because their emotional symptoms are dismissed as ‘just stress’ or ‘just aging’. That can leave you feeling like you’re making it up or less credible. But hormone changes that impact mental health are real, well-documented and increasingly understood by clinicians.
Tips for Talking to a Doctor:
Bring your symptom tracker - specific examples help
Mention timing pattens - how long, how intense, anything making it better or worse
Ask about both hormonal and psychological support - they’re not mutually exclusive
Here’s a printable symptom checklist from Let’s Talk Menopause which you can fill out before your appointment.
Hormone therapy: What It Is and What It Isn’t.
You’ve probably heard of of HRT (Hormone Replacement Therapy) or MHT ( Menopausal Hormone Therapy)
MHT can help physical symptoms
There is evidence to suggest that it may also ease mood symptoms by stabalising oestrogen levels
MHT is not a one-size-fits-all solution and it’s not right for everyone. Different forms and doses work differently and you should talk with a clinician who understands menopause well
Psychological Therapies That Really Help:
Talk therapies are not just ‘feel-good conversations’ they have brain-changing effects
Cognitive Behavioural Therapy (CBT) can help re-frame thought and calm anxiety patterns
Mindfulness-based stress reduction boosts calm and reduces emotional reactivity
Addressing stress and coping habits helps you regulate emotions more effectively
Even if the root cause is hormonal, talk therapy amplifies your resilience muscles
Everyday Habits That Support your Brain:
Hormones don’t work in isolation - your body, mind, sleep and stress levels all interact
You can practice simple things each day to help which can shift your baseline mood over time
Regular movement - even walking boost neurotransmitters
Sleep rhythm - consistent and regular sleep support emotional regulation
Nutrient-rich diet - Omega 3’s, B vitamins and antioxidants all support brain health
Social connection - isolation feeds low mood
Support for Postpartum Memories and Mood Links:
If you had postpartum depression, antenatal anxiety or mood disturbances related to pregnancy hormones, you’re more likely to be sensitive during perimenopause
Your nervous system already has experience of hormone-linked mood fluctuations
Some women describe postpartum and perimenopause as emotional echoes - not identical but resonant
If you’ve struggled before, extra support now is not a weakness but smart proactive care
When Symptoms Feel Overwhelming
Some mood changes might feel very intense- like anxiety that runs under everything or a sadness that doesn’t lift
A mental health professional can help unravel mood symptoms from hormone-linked fluctuations
They can also help if you’re feeling anxious about how hormones impact your brain
If you’re experiencing suicidal thought or feel unsafe, please reach out to crisis support immediately - wherever you are in the world
helpful resources
Let’s Talk Menopause symptom checklists and guides
Your Mind on Menopause (webinar and toolkit)
WHISE ‘Your Mind on Menopause’ resources
Women’s Health.gov reproductive and mental health basics
moving forward with confidence
Perimenopause and menopause can challenge many aspects of a woman’s identity.
You may be balancing work, relationships, ageing parents, adult children, changing health needs and shifting life priorities all at once.
Adding hormonal fluctuations into the mix can feel overwhelming.
Yet this stage of life is not solely about loss.
For many women it becomes a time of greater self-awareness, stronger boundaries, deeper confidence and renewed clarity about what truly matters.
If you’re struggling, please know that support is available.
You don’t need to simply push through, minimise your experiences or convince yourself that you’re overreacting.
Your wellbeing matters.
Your mental health matters.
And seeking support is not a sign of weakness - it’s a sign or wisdom.
