Navigating Perimenopause: Understanding the Psychological and Physical Transition

Mia Dalessandro
May 4
3 min read

Updated: Jun 17

The Emotional Rollercoaster of Perimenopause

For many women, perimenopause is more than just hot flushes and occasional sleepless nights. It can feel like a seismic shift – emotionally, mentally, and physically. As hormone levels fluctuate, women often experience a rollercoaster of symptoms. Common experiences include anxiety, low mood, brain fog, disrupted sleep, and a diminished sense of self. While these feelings are frequent, they aren’t discussed openly. Consequently, many women feel isolated and "not quite themselves."

Here’s the good news: you don’t have to white-knuckle your way through this experience. With the right support, including evidence-based psychological therapies and complementary approaches, you can navigate this transition with greater ease and confidence.

Understanding the Mental Health Side of Perimenopause

Perimenopause begins in a woman’s 40s but can start earlier. It lasts several years and is marked by hormonal fluctuations that affect both body and brain.

While physical symptoms – such as hot flushes, night sweats, and irregular periods – are often discussed, mental and emotional aspects are frequently underplayed. Many women might face:

Increased anxiety or panic attacks.
Low mood or depressive episodes.
Irritability or mood swings.
Difficulty concentrating or remembering.
Sleep disturbances.
A loss of identity or confidence.

It's essential to realize that these symptoms are not merely "in your head." They are biological responses to hormonal changes and deserve proper support and treatment.

The Role of Psychological Therapies

Psychological therapies provide a powerful toolkit for managing the mental health challenges associated with perimenopause. Key therapeutic approaches include:

Cognitive Behavioral Therapy (CBT): CBT helps women identify unhelpful thought patterns that may worsen stress or low mood. It’s particularly effective in addressing sleep difficulties and hot flush anxiety.
Acceptance and Commitment Therapy (ACT): ACT encourages women to accept their discomfort while committing to valued actions. It promotes learning to navigate changes with mindfulness and self-compassion.
Mindfulness-Based Therapies: Mindfulness can anchor women in the present moment, reducing reactivity to symptoms. Techniques like breathing exercises and meditation support the nervous system.
Schema Therapy: For women whose experiences reactivate deeper emotional wounds, schema therapy can be transformative. It aims to reshape long-standing patterns in healthier ways.

Experts recognize the unique psychological challenges of perimenopause. As Dr. Catriona Davis McCabe, President of the Australian Psychological Society, notes, evidence-informed therapy can relieve the overwhelm many women feel.

Hypnotherapy: A Complementary Solution with Proven Results

While psychological therapies are powerful, many women also turn to hypnotherapy for relief from physical and emotional discomfort.

Clinical studies show hypnotherapy effectively helps in:

Reducing the frequency and severity of hot flushes.
Improving sleep quality.
Managing stress, anxiety, and depression.
Enhancing emotional resilience and relaxation.

The North American Menopause Society acknowledges hypnotherapy as a first-line non-hormonal treatment for vasomotor symptoms. This recognition is significant.

Hypnotherapy helps the brain and body shift into a relaxed, focused state. This process allows the subconscious mind to adopt new, more helpful responses to stress and discomfort. Over time, women can rewire their emotional and physiological responses to triggers, making symptoms feel more manageable.

A Local Case Study: Real Women, Real Results

In Western Australia, clinical counsellor Barbara Fretz led a group hypnotherapy program specifically for women experiencing menopause-related symptoms.

The results were overwhelmingly positive. Participants reported:

Fewer and less intense hot flushes.
Improved sleep quality.
Better mood and emotional regulation.
A sense of community and shared understanding.

Participants found that beyond symptom relief, the group setting fostered connection and empowered them to take control of their wellbeing.

Why an Integrated Approach Works Best

Perimenopause affects both mind and body, so it makes sense that optimal treatment strategies address both aspects. By combining psychological therapies with hypnotherapy, women can enjoy a more holistic, personalized support plan. Here’s how integration helps:

CBT or ACT reframes distressing thoughts.
Schema therapy tackles deeper emotional matters.
Mindfulness fosters calm and presence.
Hypnotherapy enhances relaxation and reduces physical symptoms.

Together, these approaches create a beneficial cycle of healing. As symptoms become more manageable, confidence returns. Increased confidence often leads to decreased symptom intensity.

Final Thoughts: You’re Not Alone

If you feel like a stranger in your own body or mind, remember – you’re not broken. You’re experiencing a normal, albeit challenging, transition. You don’t need to face it in silence.

With the right support, perimenopause can be about transformation rather than mere survival. This season of life can lead to personal growth, resilience, and empowerment.

Whether through therapy, hypnotherapy, or a combination of both, remember: you deserve to feel supported and understood every step of the way.

Looking for support?

If you’re navigating perimenopause and want to explore how hypnotherapy and strategic psychotherapy can help, book a free Discovery Call. You don’t have to go it alone; support is available when you’re ready.

Join my upcoming group sessions this June. Hit the link below to find out more.

SAVE YOUR SEAT

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