Riding the Perimenopause Mood Coaster: My Top 10 Tips to Stay in Your Seat

Dr. K Derezil MD
Feb 16, 2024
4 min read

Well ladies, if you feel like your moods whiplash between weepy mess and rage monster these days courtesy of wonky perimenopause hormones...you're not losing your marbles! Chalk it up to good old estrogen and progesterone bouncing off the walls like hyperactive toddlers hyped up on pixie sticks and Mountain Dew. Sheesh!

But never fear, Professor Peri is here with 10 research-backed and time-tested strategies for smoothing out mood swings during “The Most Irritating Time of Your Life"! Consider this your first-class ticket to remain calmly seated while your inner hormonal rollercoaster rattles around. All aboard!

Tip #1 - Move Your Body

When tempestuous hormones hijack your headspace, getting active helps reclaim mental equilibrium by flooding feel-good endorphins through the body.

Studies demonstrate regular cardio exercise significantly alleviates mood swings, anxiety and depression in perimenopausal women [1]. Brisk walking, cycling, dancing, swimming - anything elevating heart rate for 30-60 minutes daily dials down emotional reactivity. Turn down the inner turmoil, turn up the tunes and just move!

Tip #2 - Prioritize High Quality Sleep

Here’s the deal: when sleep suffers thanks to nocturnal hot flashes, night sweats and anxiety courtesy of dropping estrogen and progesterone, mood goes straight down the crapper!

Research confirms poor sleep whoever the cause strongly correlates to mood swings and depression during menopause transition [2]. Make rest a priority by optimizing sleep hygiene habits, bedroom temperature, blackout curtains, white noise, and adding in relaxing herbs, magnesium and CBD. Your mood (and everyone around you!) will thank you.

Tip #3 -Stay Hydrated

Can’t think straight or experiencing brain fog? Before blaming menopause, check your water intake! Mild dehydration surprisingly mimics perimenopausal hormone-related cognitive issues like memory lapses, poor concentration, and low mood.

Aim for at least 2-3 liters of water daily, herbal tea, or hydrating foods like cucumber and watermelon. Proper hydration nourishes mental clarity and emotional balance hormones desperately need!

Tip #4 - Laugh Out Loud

When moody moments strike, injecting humor instantly lightens the vibe by releasing feel good neuropeptides and hormones like dopamine [3]. Seek out uplifting comedy movies and shows, funny YouTube clips, jokes, playful friends or whatever reliably tickles your funny bone! Laughter truly is potent medicine.

Tip #5 - Limit triggers

Since stress, alcohol, hot and crowded spaces and poor diet can exacerbate hormonal mood swings, avoiding triggers reduces frequency and intensity. Experiment to ID your unique catalysts, then apply reasonable limits or creative workarounds preventing pointless suffering!

Tip #6 - Acupuncture

Don’t write off ancient practices just yet! Controlled research indicates traditional Chinese medicine therapies like acupuncture meaningfully improve mood and reduce emotional sensitivity related to menopause [4]. Look for licensed practitioners specializing in women’s health. The subtle benefits accumulate over a course of treatment.

Tip #7 - Consider HRT

While not for every woman, data confirms hormone replacement therapy (HRT) containing estrogen or the combo estrogen/progesterone effectively stabilizes mood swings, anxiety, and depression for midlife women by directly replacing what the body lacks [5]. For moderate to severe symptoms interfering with normal function, discuss with your doctor whether short-term HRT could help until hormonal changes resolve.

Tip #8 - Supplement Smartly

Certain supplements like magnesium, omega-3s, vitamin B complex, St. John’s Wort, maca root, and saffron may take the edge off nerves and mild sadness by optimizing hormone biosynthesis and neurotransmitter processes influencing mood. However, apply common sense dosing and seek professional guidance combining supplements. More is not necessarily better!

Tip #9 - Talk It Out

When emotions feel like a mental tsunami, speaking your truth with trusted friends, a therapist or support group gives release. Journaling to track triggers and vent can help find meaning in the chaos too. And maybe ditch the “I’m fine!” facade to be more real about your experience. Vulnerability is power!

Tip #10 - Practice Self-Care

Finally, let your self-care banner fly high and proud! Now is the time to set firm boundaries around nourishing routines and practices purely pleasing body, mind and spirit. Make YOU the priority without apology. Take bubble baths, sip herbal tea, blaze scented candles, craft, move your body, listen to uplifting audio programs or whatever activities reliably reboot inner calm. You’ve so got this!

The Takeaway: You ARE Mightier Than Your Hormones!

Yes, shifting estrogen and progesterone during the menopause transition can feel like a unrealistic horror film come to life dragging mood, cognition and serenity. But implementing a few research-backed lifestyle measures and therapies CAN steady the ship until the hormonal storm passes.

With compassion for your body and determination to find relief, you absolutely can smooth out rough patches learning to adapt and even thrive through perimenopausal ups and downs. This too shall pass! And you will emerge feeling mentally sharper, emotionally wiser and more resilient than ever. That I promise you, sister.

Keep riding the waves with savvy support in your back pocket. And let me know what tools you’re loving to tame mood swings so we can all pull through the Change TOGETHER!

Be well, stay strong, call me anytime ❤️

Professor Peri

Affirmation: "I am growing more empowered and resilient with each new challenge that arises."

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