New Delhi: Perimenopause, the pre-menopause transition period, is usually characterised by irregular menstruation, hot flashes, and hormonal changes. It also brings with it emotional rollercoasters. From mood swings and anxiety to irritability and even depression, the emotional symptoms of perimenopause can be exhausting. Perimenopause usually starts in a woman’s 40s, but some might have it start earlier. During this time, estrogen and progesterone levels swing dramatically, and these two hormones are intricately involved in mood control.
In an interview with News9Live, Dr Asha Dalal, Director of Obstetrics and Gynaecology at Sir H.N. Reliance Foundation Hospital, listed the symptoms of perimenopause.
- Mood swings: Abrupt, profound shifts in mood—feeling elated one moment and cranky and weepy the next.
- Increased worry: Repeated worry or nervousness without any identifiable cause. Most women report new or increased anxiety, even if they never had it before.
- Irritability and anger: Easy annoyance, usually caused by small inconveniences.
- Mood or depression: Ongoing sadness, loss of interest in activities, fatigue, or feelings of hopelessness.
- Brain fog: Trouble concentrating, forgetfulness, and mental exhaustion. These symptoms are extremely frustrating and sometimes erode confidence. These mood symptoms can also be exacerbated by inadequate sleep, another frequent condition during perimenopause because of night sweats and insomnia. These symptoms are a reaction to hormonal fluctuations compounded by stressors from work responsibilities, teenagers, and aging parents.
Why It’s Often Misunderstood
Since perimenopause is a transitional process, most women don’t automatically relate their emotional symptoms to hormonal fluctuations. They may often attribute it to stress, work, or issues in personal life. In some instances, these mood swings could mask clinical depression or anxiety disorders, and thus, careful distinction between the hormonal fluctuations and the underlying psychological problems is necessary.
How to Navigate It
- Recognise the Signs: Awareness is powerful. Knowing that these emotions have a biological origin can be comforting and reassuring. You are not alone.
- Speak to Your Doctor: Don’t go through it alone. There are medical treatments—from hormone therapy to non-hormonal medications—that might help level out mood.
- Sleep First: Sleep disturbance occurs in perimenopause and can exacerbate emotional symptoms. Establish a relaxing bedtime routine, avoid screens, and see a healthcare provider if insomnia is persistent. Try Yoga or meditation
- Move Your Body: Regular exercise, particularly outside, can improve mood and energy. Even a 20-minute walk can be beneficial. Along with this, you also need to do muscle strengthening.
- Support Your Mental Health: Therapy or counseling may provide invaluable assistance. Cognitive-behavioral therapy (CBT) has also proved to be effective in the treatment of perimenopausal depression and anxiety, for example. You might require the services of a psychiatrist, too, for a brief period.
- Rely on Your Support System: Speak with trusted friends or a support group. Sometimes, feeling and hearing “me too” can alleviate emotional burden. They are the ones who help you laugh, and that is healthy for you.
- Mind What You Eat (and Drink): Nutrition impacts mood. Cut back on sugar, caffeine, and alcohol—all mood-enhancing substances. Eat whole foods that are high in omega-3s, fiber, antioxidants, and Vitamin D.
- Be Patient: This is a transition, not a failure on your part. Treat yourself gently on the tough days. This, too, shall pass.
Perimenopause is a critical page in a woman’s life—frequently unspoken, often misinterpreted. The emotional turmoil it produces can be disturbing. Through getting help, and being kind to yourself, staying active, consuming healthy, sleeping well, and laughing with friends a long way in helping make this phase fairly easy.
Perimenopause is a critical page in a woman’s life—frequently unspoken, often misinterpreted. The emotional turmoil it produces can be disturbing. Through getting help, and being kind to yourself, staying active, consuming healthy, sleeping well, and laughing with friends a long way in helping make this phase fairly easy. Health News Health News: Latest News from Health Care, Mental Health, Weight Loss, Disease, Nutrition, Healthcare
