When we think of perimenopause, most of us imagine hot flushes and mood swings.

Don’t worry, there is hope! Research shows that Cognitive Behavioural Therapy (CBT) is a highly effective treatment for alleviating these symptoms, offering relief and a path to emotional well-being. CBT could be the answer to help you through these changes.

What Do Perimenopause and Menopause Really Mean?

Perimenopause isn’t just a phase—it’s a journey that begins in a woman’s 40s, sometimes even in the mid-30s, and can span several years. During this time, the ovaries gradually produce less estrogen leading to irregular menstrual cycles and various physical and emotional symptoms.

This journey culminates in menopause, officially marked by 12 consecutive months without a menstrual period, typically occurring between ages 45 and 55. While menopause signifies the end of fertility, the emotional and psychological challenges of perimenopause can feel overwhelming and isolating.

Anxiety and Depression During Perimenopause

While symptoms like hot flushes and night sweats are well-known, many women are less prepared for the psychological challenges of perimenopause. Studies suggest that about 40-50% of women experience Anxiety during perimenopause due to hormonal fluctuations, particularly changes in estrogen levels. This anxiety can manifest as Generalised Anxiety, panic attacks, or increased stress sensitivity.

Depression is also a concern, with approximately 20-30% of women experiencing depressive symptoms during perimenopause. The risk of low mood, developing into depression during this time is nearly twice as high compared to pre-menopausal women. This increased risk can be attributed to a combination of hormonal changes, sleep disturbances, life stressors, and a history of depression.

The Daily Struggle of Perimenopause

If you’re navigating perimenopause, you may face a wide range of symptoms that can severely impact daily life. These can include brain fog, anxiety, low libido, memory problems, depression, joint pain, low energy, poor sleep, hot flushes, weight gain, headaches, bloating, low motivation, irritability, and difficulty concentrating, among others. For many, this time of life coincides with their children’s adolescence, creating a challenging home environment.

Anxiety and depression during perimenopause are often misdiagnosed as “typical depression” rather than “hormonal depression.” Unlike typical depression, menopausal depression may not respond as effectively to antidepressants because these medications do not address the root cause—hormonal changes. In these cases, Hormone Replacement Therapy (HRT) targeting hormonal balance and Cognitive Behavioural Therapy (CBT) might offer more effective relief.

How to Manage Perimenopausal Anxiety and Depression

If you’re experiencing these symptoms, it’s important to seek some advice. Speaking with a psychologist alongside your GP can help you learn techniques and coping strategies for managing anxiety and low mood symptoms. At Creating Change, we believe that understanding and addressing the emotional impact of perimenopause is crucial for women’s quality of life.

Simple Steps to Feel Better at Home

Managing anxiety and depression during perimenopause can be challenging, but there are several strategies you can try at home to help alleviate symptoms and improve your overall well-being:

1. Maintain a Balanced Diet and Stay Hydrated: A balanced diet rich in fruits, vegetables, lean proteins, and whole grains, and staying hydrated can help stabilise your mood and energy levels.
2. Regular Exercise: Regular exercise, such as walking, jogging, yoga, or strength training, can release endorphins—the body’s natural mood elevators. Aim for at least 30 minutes of moderate exercise most days.
3. Prioritise Sleep: Ensure you’re getting enough rest by maintaining a regular sleep schedule and creating a relaxing bedtime routine.
4. Practice Stress Management Techniques:
   • Mindfulness and Meditation: Regular mindfulness meditation can help reduce anxiety and improve emotional regulation. Apps like Headspace or Calm can guide beginners through meditation practices.
   • Deep Breathing Exercises: Practice deep breathing or progressive muscle relaxation to calm the mind and reduce physical tension.
   • Journaling: Writing down your thoughts and feelings can provide an emotional outlet and help identify triggers for anxiety and depression.
5. Stay Connected:
   • Social Support: Stay connected with friends and family. Sharing feelings with a trusted friend or joining a support group can provide emotional support and reduce feelings of isolation.
   • Seek Professional Support: If anxiety or depression becomes overwhelming, consider talking to your GP or our psychologist Karen Smith, who are experts in perimenopause and women’s health.
6. Engage in Hobbies and Activities You Enjoy:
   • Pursue Interests: Engaging in hobbies or activities you enjoy can provide a sense of purpose and fulfillment, improving your mood and reducing stress.
   • Stay Active and Engaged: Activities that involve learning new skills or volunteering give a positive focus and help reduce anxiousness or low mood symptoms.

Managing anxiety and depression during perimenopause requires a multifaceted approach, including lifestyle changes, stress management techniques, and a supportive network. While these tips can be helpful, it’s essential to remember that everyone’s experience with perimenopause is unique. Finding the strategies that work best for you may take some time, but we do recommend seeing one of our psychologists for CBT.

If symptoms persist or worsen, seeking professional medical advice is always a great step. Our team of experienced psychologists understand the unique mental health needs of women during this time. If you’re struggling during perimenopause or menopause, don’t hesitate to reach out. 02 8883 3185.

_{Written by Karen Smith – Provisional Psychologist – www.creatingchange.net.au
Psychology support in the Hills District, Western Sydney & Surrounds (including Rouse Hill, Bella Vista, Glenwood, Castle Hill, Kellyville, The Hawkesbury, Penrith Nepean, Blacktown, Epping, Ryde, Pennant Hills areas and surrounds)}