How To Develop Your Perimenopause Mental Wellbeing Toolkit

Perimenopause is typically a gradual process, starting as early as 30-something for many women, as our hormone levels change and we experience changes to our mental wellbeing that can have a significant impact on our quality of life. 

 

 

What exactly is Perimenopause?

Menopause occurs when women stop having menstrual cycles, but when we talk about menopause what we’re usually referring to is the perimenopause stage. That’s the time when women still have menstrual cycles but there’s a gradual change in hormone levels, which results in the symptoms of perimenopause creeping up on you, physically and mentally,

Women’s Health recently shared some surprising stats on this phase, explaining that whilst most women enter the perimenopausal phase in their 40s, around 1 in 100 women experience perimenopause symptoms pre-40, and this phase can last anywhere between 2 and 12 years. Just like puberty, all women will experience the physiological changes that are part of this natural life cycle. But perimenopausal symptoms will vary from person to person, especially from a mental wellbeing perspective. 

For most women it’s a subtle process to start with, so subtle in fact that you may not associate it with perimenopause. You may notice that you’re not sleeping as well as you used to, or that your mood is low and more changeable. You may have headaches, or feel anxious and brain fog is making it difficult for you to concentrate on everyday tasks, let alone dealing with major work and life responsibilities. Often these changes coincide with lifestyle factors - the pressures of family life, professional responsibilities, financial pressure, changing relationship dynamics… the list goes on! 

 

Woman Platinum Hair 1

 

Ways to Build a Mental Wellbeing Toolkit 

So how can you support your mental wellbeing through these changes, and ideally prepare yourself in advance? Here are some things you can do, whatever your age, to help you build a mental wellbeing toolkit and take a proactive approach to the perimenopause.

 

1.  Be Informed

As the saying goes, knowledge is power. The more you know, the better prepared you will be to deal with the symptoms of perimenopause. Knowing what to look out for is the first step towards looking after yourself. There's lots of information, so choose your sources carefully and look for expert advice.

If you're a fan of documentaries, Davina McCall shares her menopause story, including the impact it had on her mental wellbeing, in Sex Myths and the Menopause. Another good source of information is Menopause Matters, which provides up to date info on perimenopausal sympotoms and treatment options, helping you to spot the signs and symptoms and offering a whole range of therapies and techniques to help you cope with the changes.  NHS Inform is an other useful place to look for reliable information with Menopause and Your Mental Wellbeing.

 

2.  Be Open

The more we talk about perimenopause, the more we help others, and ourselves, understand how and why our mental wellbeing is impacted. By talking about mental health issues associated with perimenopause in particular, we can share tools which can help to deal with these common but sometimes difficult and distressing feelings. More and more high profile women are speaking openly about their struggles, including local Nutritional Therapist and Life Coach Sophie Shand. She describes how she was blindsided by the emotional element in The Invisible Side of the Menopause, where she describes her feelings:

‘Your mind is littered with negative thoughts. You think you're going mad and you don't know why. Some days you feel like 'burning the house down' there's such rage within you. Other days you feel so low and unmotivated, it’s difficult to put one foot in front of the other.’ 

Sophie speaks candidly about her feeling of overwhelm, sharing that often women don’t even realise their anxiety, depression and feelings of overwhelm are part of their perimenopausal symptoms. She shares holistic health tips, focusing on actors such as healthy diet, adequate rest and emotional support.  

 

3.  Be Active

Research cleary shows the benefits of exercise for perimenopausal women. It can improve your quality of life and boost your mood. From stretching to strength training, the key is to find something that works for you, whether that's a solitary walk or a group workout session.

Maddy Diligent from Get Fit Guernsey explained that perimenopause causes several physical changes which have significant implications for a woman’s health and functional fitness. The good news is that most of these changes are positively influenced through exercise, particularly strength training. For many women strength training can seem a little intimidating, but in practice it can look different for different people and it is achievable for anyone. Maddy advises that even a small amount of exercise can make a big difference if it is done consistently - just five minutes everyday can be effective if it's done the right way. If you need guidance, reach out for professional support to make exercise work for you and your life.

 

4. Be Balanced

If you think you are perimenopausal but you're not quite sure you may want to consider testing to try to undestand what is happening with your hormones. Local nutritionist and hormone expert Sarah Gale understands that we are generally lacking in education on how our bodies and hormones work and she is doing her bit to redress the balance. She uses state of the art testing to help assess your hormone levels and how they are working (or not working!) together, helping women to feel more in tune with their bodies. 

 

5.  Be Healthy

Living a healthy lifestyle is important, and never more so that when you are transitioning through the perimenopausal years. The NHS advocates simple lifestyle changes you can implement to look after your mental wellbeing, which include:

  • Getting plenty of rest, including keeping to regular sleep routines.
  • Doing relaxing activities such as yoga or meditation.
  • Eating a healthy diet and staying hydrated.
  • Exercising regularly, including weight-bearing activities like walking, running or dancing.
  • Talking to other people going through the same thing, like family, friends or colleagues.

 

6.  Be Aware

Above all, make time to look after yourself and care for your body. This can help you to feel more in tune with your body's natural rhythms and recognise changes in your mental wellbeing at an early stage. If you have concerns about the effects of perimenopause on your mental wellbeing, contact Guernsey Mind or make an appointment with your GP for advice.

 

Share on social

We think you'll like these articles too...