Why stress can feel harder to manage during perimenopause
A loss of stress resilience and feeling stuck in fight-or-flight mode are experiences many women report during perimenopause.
You might find that you're more emotionally reactive than you used to be, or that stressful situations feel much more physically demanding. And if you're feeling stressed every day, it's going to leave you frazzled and depleted.
There are valid physical reasons why you might feel more stressed during perimenopause. It's not necessarily that you've become less capable of coping; your body is going through some significant changes.
The role of hormones in your stress response
Oestrogen and progesterone aren't just hormones involved in fertility. They have other important roles in the body, and changes in hormone levels during perimenopause can cause symptoms such as mood changes, anxiety and sleep problems. [1]
Normally, if you have a couple of nights of poor sleep or miss a meal, your body can often adapt and respond to meet those challenges.
But when perimenopause begins, hormone levels fluctuate and eventually decline. These changes can affect your sleep, mood and energy levels, which may make it harder to cope with the usual stresses of everyday life.
You might find that you simply don't have the same stamina for stressful situations that you had before perimenopause. There are major physical changes happening behind the scenes, and it's worth recognising that these can affect how you feel.
Think of perimenopause as a software update
I sometimes think of perimenopause as a bit like a software update. Your body is going through a significant transition, moving beyond the reproductive years and adjusting to a new stage of life.
It can be an awkward in-between stage, and while you're going through it, you might feel as though you're not quite yourself.
The important thing to remember is that perimenopause isn't forever. Everyone's experience is different, but understanding that your body is going through a transition can help you be a little kinder to yourself when things feel difficult.
My top tips for managing stress during perimenopause
My biggest tip is not to see stress as a weakness or a failure. Instead, try to see it as a sign that your body needs some support.
Self-care doesn't have to mean anything complicated or expensive. Sometimes, it's about making small changes to your everyday routine and giving yourself permission to slow down.
Go to bed a little earlier
Sleep can have a big impact on how well you cope with stress. If you're not getting enough rest, it's much harder to manage everyday pressures.
Going to bed a little earlier is a simple place to start. If you're struggling to sleep because of perimenopause symptoms, such as night sweats, it's worth looking at what might help improve your sleep.
Make time for more rest
If you're feeling frazzled and depleted, try not to keep pushing yourself as though nothing has changed.
Sometimes, you simply need a little more downtime. Give yourself permission to take a break, slow down and recognise when you need to recharge.
Eat a proper breakfast
Having a proper breakfast can help support your energy levels throughout the day.
Try to eat regular, balanced meals and include some protein to help keep you feeling satisfied. When you're already feeling tired and stressed, looking after your basic needs can be a helpful starting point.
Try walking every day
A daily walk is another simple way to support your wellbeing. It gives you a chance to get outside, move your body and take a break from the demands of everyday life.
You don't need to do anything strenuous. Just find a routine that works for you and feels manageable.
A little herbal help
You could also look into herbal remedies, such as Passiflora (passionflower), and see whether it might be an option for you.
Consider a trip to your GP
Sometimes, the best next step is to book a GP appointment for a general health check and a conversation about how you've been feeling.
If stress is becoming difficult to manage, you don't have to work it all out on your own. Your GP can help you explore possible causes and discuss what support might be appropriate.
Be kind to yourself during perimenopause
If you're finding that you feel more stressed, reactive or overwhelmed than you used to, try not to see it as a personal failing.
Perimenopause brings physical changes that can affect how you feel and how well you cope with everyday life. Rather than pushing through and expecting yourself to manage everything as before, think about what might help you feel more supported.
That might mean going to bed a little earlier, getting more rest, eating a proper breakfast, walking every day or speaking to your GP.
Small steps can be a good place to start.
Have you found any helpful strategies or remedies for managing stress during perimenopause? We'd love to hear what has worked for you, so do share your experiences in the comments.
When to seek support
Although stress and anxiety can be part of the perimenopause experience, you don't have to struggle through symptoms that feel overwhelming. If your anxiety persists, affects your sleep or daily life, or feels difficult to manage, speak to your GP. They can help you explore possible causes and discuss the support available.
For more information, visit the NHS guide to anxiety, fear and panic
Sources:
[1] https://www.nhs.uk/conditions/menopause-and-perimenopause/symptoms/
