Perimenopause and mental health: the emotional rollercoaster no one prepared you for

You’ve probably heard about hot flashes and night sweats but what about the mental and emotional rollercoaster that can come with perimenopause? One moment you’re fine and the next you’re crying over a commercial, snapping at your partner or feeling like you’re losing control and you’re not sure why. That’s perimenopause and it’s more than a physical shift. It’s hormonal chaos that affects your brain chemistry and emotional balance.

Why mood changes happen

During your late 30’s and 40’s estrogen and progesterone start fluctuating wildly. These hormones play a major role in regulating serotonin (your feelgood brain chemical). When these hormones fluctuate, your mood often follows. The result? Emotional ups and downs, brain fog and feeling off, even when everything looks fine on paper.

How to support your mental health through perimenopause

You can’t control your hormones but you can support yourself through this transition:

• Track your mood and cycle: awareness brings clarity and validation. Noticing patterns can make emotional waves feel more predictable.

• Feed your brain: choosing foods rich in nutrients, eating meals rich in protein, staying hydrated and getting enough magnesium and B vitamins can make a big difference and ease your symptoms

• Talk about it openly: the silence around perimenopause makes women feel isolated but you’re far from alone so don’t hesitate to talk about it with your doctor, partner, friends and/or a support group

• Therapy, mindfulness and journaling aren’t overkill: they’re tools to help you navigate this deeply transformative phase with more ease

©jessicahermans2025