Managing Stress During Perimenopause

During perimenopause, your body goes through many changes, especially with important hormones like estrogen, progesterone, and cortisol. These hormones help regulate your mood, energy, and how you respond to stress. 

When their levels rise and fall unpredictably, it can make your feelings feel stronger and harder to manage.

It’s completely normal to feel more stressed, anxious, or overwhelmed during this time. This doesn’t mean you’re weak or something is wrong with you — it simply means your body is adjusting to a new phase in life. 

Remember, you’re doing your best, and it’s okay to give yourself extra kindness and care along the way.

Anna wakes up before dawn, already feeling a heaviness she can’t shake. Her mind is restless, replaying the long list of tasks waiting for her meetings, deadlines, errands, and family needs. She drags herself out of bed, hoping coffee will kickstart her focus, but the tiredness lingers like a shadow.

At work, Anna finds it harder to concentrate. Emails blur together, decisions feel overwhelming, and she struggles to keep up with the fast pace. Small frustrations — a missed call, a forgotten file — spark irritability that surprises even her. She worries she’s not performing well enough, yet can’t seem to slow down or catch a break.

By midday, a tightness settles in her chest. She feels on edge, quick to snap or feel anxious over things she would normally brush off. Her energy dips, but pushing through feels like the only option.

When she finally returns home, the chaos of family life greets her — cooking, helping with homework, managing household chores. Her patience wears thin, and she finds herself withdrawing emotionally, longing for a quiet moment that never seems to come.

At night, Anna hopes for restful sleep but instead faces tossing and turning. Her mind races with worries about tomorrow and the days ahead. Sleep feels fragile and fleeting, leaving her drained even before a new day begins.

Through it all, Anna carries a mix of frustration, sadness, and exhaustion — feelings she often hides, afraid of being misunderstood. But these are the real struggles many women face during perimenopause, often silently and alone.

During perimenopause, hormone changes make your brain more sensitive to stress. Fluctuations in estrogen and progesterone affect how your nervous system reacts, making everyday pressures feel heavier than before.

On top of these internal changes, life’s demands — work deadlines, family responsibilities, and physical health shifts — can add extra weight to your shoulders. Sometimes, it feels like everything is happening all at once.

When stress lasts for a long time, it doesn’t just affect your mood. It can impact your whole body — increasing risks to heart health, weakening your immune system, and contributing to anxiety or depression. Understanding these triggers is the first step toward caring for yourself gently and wisely during this important life stage.

Mindful Breathing & Meditation
Why: When stressed, your sympathetic nervous system (fight or flight) activates, making your heart race and breath quicken. Slow, deep breathing triggers the parasympathetic system (rest and digest), bringing calm and relaxation.

How to do it:

• 4-7-8 Breathing: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, then exhale slowly through your mouth for 8 seconds. Repeat 4 rounds.

• Meditation: Focus on your breath, observe sensations without judgment for 5–10 minutes daily.

Tips:

• Use apps like Calm or Headspace for guided sessions.

• Practice in the morning, evening, or anytime stress feels overwhelming.
  
  

Movement & Exercise
Why: Physical activity releases endorphins — natural mood boosters that reduce pain and improve emotional well-being.

Suggested activities:

• Gentle yoga focusing on breath and stretching.

• Walking in nature to reduce cortisol and refresh the mind.

• Swimming or light aerobics to improve circulation and reduce fatigue.

Tips:

• Start with 10–15 minutes daily, gradually increase to 30 minutes.

• Choose times when your body feels most comfortable; avoid overexertion.
  
  

Nutrition for the Nervous System
Why: Vitamins and minerals like omega-3, magnesium, and B vitamins support brain function, reduce inflammation, and help balance hormones.

Foods to include:

• Omega-3: salmon, mackerel, chia seeds, flaxseeds.

• Magnesium: spinach, almonds, pumpkin seeds, beans.

• Vitamin B: whole grains, eggs, poultry, yogurt.

Habits:

• Eat balanced meals with plenty of fresh vegetables and fruits.

• Limit caffeine, refined sugar, and processed foods.
  
  

Sleep Hygiene
Why: Quality sleep helps the brain recover, balance hormones, and improve mood.

How to improve:

• Go to bed and wake up at the same time every day, even weekends.

• Keep your bedroom dark, cool, and quiet.

• Avoid screens at least 1 hour before sleep.

• Limit caffeine and alcohol in the afternoon and evening.

Extra tips:

• Use lavender essential oil for relaxation.

• Soak feet in warm water before bed to improve circulation and aid sleep.
  
  

Digital Detox
Why: Too much exposure to social media and negative news can trigger stress, distract you, and affect sleep.

Practices:

• Limit phone and social media use to about 30 minutes in the evening.

• Turn off unnecessary notifications.

• Spend offline time relaxing, reading, or talking with loved ones.
  
  

Journaling & Gratitude
Why: Writing down emotions helps release stress, identify negative thoughts to change them. Expressing gratitude creates positive feelings and strengthens mental resilience.

How to practice:

• Each night, write down 3 things you are grateful for, big or small.

• Record stressful events and how you managed them.

Tips:

• Use a dedicated journal and make it a bedtime habit.

• Don’t worry about length — sincerity matters most.

Every evening, after a busy day filled with deadlines and endless to-dos, Anna makes a quiet promise to herself — a moment of calm just for her. She starts by running a warm bath, adding a few drops of lavender essential oil that gently fills the air with its soothing scent. As she relaxes in the water, the warmth and aroma seem to wash away the stress clinging to her shoulders.

Once out of the bath, wrapped in her soft robe, Anna takes out her journal. With a deep breath, she writes down three things she is grateful for — small moments that bring her joy, a kind word, a peaceful pause. This simple ritual helps her shift her focus from the worries of the day to the blessings she might otherwise overlook.

Before bedtime, Anna picks up a light, comforting book, choosing stories that ease her busy mind instead of stirring it. She leaves her phone in another room, letting herself unplug from the noise and distractions of the digital world.

After just one week of following this routine, Anna begins to notice changes. Her mind feels quieter at night, sleep comes more easily, and the heavy weight of stress feels lighter. This daily path to calm becomes her sanctuary, a loving way to care for herself and reclaim peace in the midst of life’s chaos.

During perimenopause, stress can feel stronger and harder to handle. Along with practical lifestyle changes, some natural supplements may help support your body and calm your mind. Remember, these are helpers — not quick fixes. Always check with your healthcare provider before starting anything new.

• Magnesium: Often called the “relaxation mineral,” magnesium helps soothe the nervous system, ease muscle tension, and promote better sleep. You can find it in foods like spinach, almonds, and pumpkin seeds, or as a supplement.
  
  

• Ashwagandha: A gentle adaptogen herb known to reduce cortisol (the stress hormone) and support emotional balance. It can help your body better handle daily pressures.
  
  

• Omega-3 Fatty Acids: Found in fish oil or flaxseed oil, omega-3s support brain health and may reduce anxiety and mood swings.
  
  

• B-complex Vitamins: These vitamins help your body produce energy and regulate mood by supporting neurotransmitter function.
  
  

• L-theanine: An amino acid in green tea that promotes relaxation without causing drowsiness, helping you stay calm during stressful moments.
  
  

Taking supplements alongside mindful breathing, movement, and good nutrition can create a strong foundation to manage stress gently and effectively.

Perimenopause can bring many emotional ups and downs, and sometimes those feelings might feel heavier than you can handle alone. It’s important to remember that asking for help is a sign of strength, not weakness. You don’t have to face this journey by yourself.

Consider reaching out to a healthcare professional, therapist, or support group if you notice any of these signs:

• Feeling sad or anxious most days for weeks on end.
  
  

• Losing interest in activities you once enjoyed.
  
  

• Feeling exhausted even after resting.
  
  

• Struggling with overwhelming stress that affects your daily life.
  
  

• Experiencing mood swings that make it hard to connect with loved ones.
  
  

Talking to someone who understands can lighten your burden, offer new coping tools, and remind you that you’re not alone. Whether it’s a doctor who can guide you medically, a counselor who can listen with compassion, or a group sharing similar experiences, support can make a real difference.

Taking this step means you’re caring for your whole self — mind, body, and heart — on your path through perimenopause.

Medically reviewed by Clair Johnson, Hormone & Nutrition Coach

• 7 Days Loving Your Hormones 

• Staying Strong and Balanced After 40 

• Understand Menopause  

• Supplements Review 

• Gut Health & Menopause