In Perimenopause the ride changes.
Not all at once, mind you.
It starts slow, while symptoms come and go seemingly unnoticed, and then BAM! They hit all at once.
It can feel like a whirlwind of changes, both physically and emotionally.
At the heart of these fluctuations are hormonal shifts that can leave you feeling, well… pissed off.
Understanding what's happening with your hormones can shed light on why you might be experiencing mood swings and how to manage them effectively.
During perimenopause, your body begins its transition into menopause, and this journey is driven by changes in hormone levels, specifically estrogen and progesterone.
These hormones play crucial roles in regulating your mood, energy levels, and overall well-being.
As estrogen and progesterone levels fluctuate, you may notice shifts in your emotional state, ranging from irritability and anxiety to sadness and frustration.
Estrogen, often referred to as the "feel-good" hormone, helps regulate serotonin, a neurotransmitter that contributes to feelings of happiness and well-being.
As estrogen levels decline during perimenopause, serotonin production may decrease, leading to mood disturbances.
Additionally, estrogen plays a role in regulating the stress response system, and lower levels of estrogen can make you more susceptible to stress and anxiety.
Progesterone, on the other hand, acts as a calming agent in the brain, promoting feelings of relaxation and tranquility.
During perimenopause, progesterone levels can fluctuate wildly, leading to mood swings and emotional instability. As progesterone levels decline, you may experience heightened feelings of irritability, agitation, and moodiness.
It's essential to recognize that these hormonal changes are a natural part of the perimenopausal process, but that doesn't mean you have to suffer in silence.
There are strategies you can employ to help manage your mood swings and take agency over your experience.
- Track Your Symptoms: Knowledge is power, and tracking your symptoms can provide valuable insights into your hormonal patterns and triggers.Keep in mind that each phase of your cycle has its own aura. This means that during each different phase of your cycle, you may notice a pattern of emotions, energy levels, and even changes in sexual desires. Consider using a period-tracking app like Balance, designed specifically for perimenopause and menopause phases, to monitor your mood fluctuations and help to identify patterns over time.
- Sync Your Lifestyle with Your Cycle: Recognize that your energy levels and emotional state fluctuate throughout your menstrual cycle, and adjust your activities accordingly. During the follicular phase, when estrogen levels are higher, you may feel more energetic and outgoing. Take advantage of this time to engage in more vigorous exercise and social activities. In contrast, during the luteal phase, focus on self-care practices and gentle exercises to support your emotional well-being, like yoga, meditation or lymphatic massage
- Embrace the 30-90 Rule: a powerful technique for managing impulsive reactions is the 30-90 rule. When faced with a triggering event or conversation, your brain experiences an initial surge of biochemical and electrical activity lasting between 30 to 90 seconds. During this critical window, resist the urge to react impulsively. Instead, take a moment to breathe deeply, focusing on a strong exhale, and repeat this calming practice 3-5 times. Next, create mental space by stepping away or finding a quiet corner to release any pent-up emotions, whether through vocal expression or quiet reflection. Finally, engage in a physical activity like stretching or performing a few burpees to further restore calmness to both mind and body.
- Explore Herbal Remedies: Certain herbs, like ashwagandha, magnesium, schisandra, and chaste tree, have been found to have mood-stabilizing effects and can help alleviate perimenopausal symptoms. Consider incorporating these natural supplements into your daily routine to support your emotional well-being.These natural supplements can help rebalance your hormones and alleviate mood swings. If you’re looking for a convenient option, check out our product, The Baseline, which combines these powerful herbs to support your hormonal health.
- Seek Support and Connection: Perimenopause can feel isolating, especially when no one talks about it. Reach out to friends, family members, or support groups who can be vulnerable with and then…be vulnerable. Sharing your experiences with others can help lighten the emotional burden and remind you that you're not alone on this journey and help your friends and family understand you and what you're going through.
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