Managing Menopause & Perimenopause
Embracing the Emotional Journey of Menopause and Perimenopause
Menopause and perimenopause are often spoken about in terms of physical changes—hot flashes, sleep disturbances, and hormonal shifts. But what about the emotional side? For many women, this stage of life brings a wave of feelings that can be confusing, overwhelming, and at times, even isolating. Mood swings, irritability, sadness, anxiety, and even a sense of loss or uncertainty about the future are all common experiences.
But here’s what I want you to know: You are not alone, and you are not “too much.”
This transition is a natural part of life, and with the right mindset and support, it can also be a time of profound growth, self-discovery, and empowerment.
Understanding the Emotional Shifts
Hormonal fluctuations during perimenopause and menopause affect neurotransmitters in the brain, which can contribute to increased emotional sensitivity. One moment, you may feel energized and ready to take on the world, and the next, you might find yourself in tears over something that wouldn’t have bothered you before. It’s not a sign of weakness—it’s simply part of the process.
But beyond biology, menopause often marks a major life transition. Children may be leaving home, career paths may be shifting, and society’s messages about aging can weigh heavily on self-worth. These changes can stir up emotions that deserve to be acknowledged with kindness, not judgment.
Caring for Your Emotional Well-Being
The good news? You have the power to nurture yourself through this transition. Here’s how:
Give yourself grace. Your emotions are valid. Allow yourself to feel without guilt.
Prioritize self-care. Sleep, movement, nourishing foods, and relaxation are more important than ever.
Find your support system. Whether it’s a trusted friend, partner, therapist, or support group, connection makes a difference.
Reframe this time as an opportunity. This is a chance to rediscover yourself—your passions, your boundaries, and your strength.
Menopause isn’t an ending. It’s a transformation. And just like any transformation, it comes with challenges—but also with wisdom, power, and a renewed sense of self. You are stepping into a new chapter, and you get to define what it looks like.
Sarah Limcaco, LMFT
Licensed Marriage and Family Therapist (CA Lic. No. 119589)
Therapy for Grief, Anxiety, Life Transitions, and More