Managing Mood Swings and Emotional Upheaval During Perimenopause

In our last blog, we explored the emotional rollercoaster that can come with perimenopause and the hormonal and lifestyle factors that contribute to mood swings and emotional turbulence.

Today, we're going to dive deeper into practical strategies for managing these emotional ups and downs with more ease and resilience.

Track Your Triggers

One of the most powerful tools for managing mood swings is awareness. By tuning into your emotional patterns and triggers, you can start to anticipate and navigate mood shifts with more intention and skill.

Try keeping a mood journal for a few weeks, noting down your emotional state, any triggering events or stressors, and lifestyle factors like sleep, diet, and exercise. Over time, you may start to notice patterns emerge, such as increased irritability before your period or more anxiety when you're sleep-deprived.

Armed with this awareness, you can start to put proactive strategies in place, such as carving out extra self-care time during vulnerable days or prioritizing sleep when you're feeling more emotionally raw.

Practice Mindfulness

Mindfulness is a powerful tool for navigating emotional turbulence with more grace and equanimity. By cultivating present-moment awareness and non-judgmental observation of your thoughts and feelings, you can create more space between your emotional triggers and your reactions.

Here are some simple mindfulness practices to try:

1. Mindful breathing: Take a few minutes each day to focus on your breath, noticing the sensation of the air moving in and out of your body. When your mind wanders (as it inevitably will), gently guide your attention back to your breath.

2. Body scans: Lie down or sit comfortably and systematically bring your attention to each part of your body, from your toes to the top of your head. Notice any sensations, tension, or emotions that arise, and breathe into them with acceptance and curiosity.

3. Mindful movement: Engage in gentle, mindful movement practices like yoga. As you move, focus on the sensations in your body and the rhythm of your breath, allowing yourself to be fully present in the moment.

Nourish Your Nervous System

Your nervous system plays a central role in regulating mood and emotional balance. By nourishing your nervous system with targeted nutrients and lifestyle practices, you can help promote greater emotional resilience and stability.

Some key strategies for supporting your nervous system include:

1. Omega-3 fatty acids: These healthy fats, found in fatty fish, flaxseeds, and walnuts, are crucial for brain health and mood regulation. Aim to include omega-3-rich foods in your diet regularly, or consider a high-quality supplement.

2. B-vitamins: B-vitamins, particularly B6, B9 (folate), and B12, are essential for neurotransmitter production and emotional balance. Include plenty of B-vitamin-rich foods in your diet, such as leafy greens, whole grains, and lean proteins.

3. Magnesium: This mineral is often called the "relaxation mineral" for its calming effects on the nervous system. Include magnesium-rich foods like nuts, seeds, and dark chocolate in your diet, or consider a supplement if you're deficient.

4. Herbal support: Certain herbs, such as ashwagandha, chamomile, and lemon balm, have been traditionally used to support the nervous system and promote emotional balance. Talk to a qualified herbalist or naturopath to find the right herbs for your unique needs.

Seek Professional Support

If your mood swings and emotional upheaval feel unmanageable or are interfering with your daily life, don't hesitate to seek professional support. A therapist who specializes in women's health or a healthcare provider with expertise in perimenopause can provide invaluable guidance and support.

Remember, asking for help is a sign of strength, not weakness. You deserve to feel emotionally balanced and resilient, and there is no shame in reaching out for the support you need.

Trust the Journey

Ladies, navigating the mood swings and emotional upheaval of perimenopause can be challenging, but it's also an opportunity for profound growth and transformation. As you learn to ride the waves of your emotions with more skill and self-compassion, you may discover new depths of resilience, wisdom, and self-awareness.

Trust that this journey is unfolding exactly as it's meant to and that you have the strength and resources to navigate it with grace. Lean on your sisterhood, prioritize self-care, and remember that this too shall pass. Keep on keeping on!

Nat Tedesco & TBS Team