Perimenopause Doesn’t Have to Be a Mystery — Or a Struggle
- Mia Dalessandro
- 1 day ago
- 3 min read
What every woman should know about perimenopause
Perimenopause is finally getting more attention, yet many women still feel unprepared for the rollercoaster it can bring. Recent data shows that 90% of women feel they haven’t been given enough information about this phase — even though it affects more than half the population and often starts earlier than expected, sometimes as young as 40. Up to 40% experience mental health symptoms such as anxiety, and between 40% and 69% report sleep disturbances during this transition.
While menopause itself is now better understood — thanks to government funding and growing public conversation — the years leading up to it remain confusing and challenging for many.
This lack of awareness means women face a confusing mix of physical, emotional, and cognitive symptoms without clear tools to manage them.
What Is Perimenopause Really Like?
Estrogen can swing dramatically and progesterone can fail to show up every month, affecting everything from mood and sleep to cognition and metabolism - Dr Ceri Cashell
Dr Ceri Cashell, a specialist GP focused on female hormones, calls perimenopause the “zone of chaos.” Hormones like oestrogen can swing wildly, and progesterone may disappear for months, affecting mood, sleep, thinking, metabolism — and more. It’s much more than just changes to your period.
Surprisingly, hot flashes and night sweats aren’t always the main symptoms. Perimenopause can look very different for each woman. Sarah Gray, a perimenopause nutritionist, points out symptoms vary widely — from brain fog, dry eyes, and itchy skin, to sugar cravings and trouble sleeping.
Mental health is especially affected during this stage. Up to 40% of women experience anxiety and other mental health symptoms, often early on.
Why Mindfulness and Support Matter More Than Ever
Navigating perimenopause can feel overwhelming, but you don’t have to do it alone or in silence. Experts encourage early recognition of symptoms and seeking support. Professor Jayashri Kulkarni, director of the Monash Alfred Psychiatry Research Centre, reminds us: “It’s not a shameful secret. Talk about what you’re going through with your family and at work so you don’t have to face this alone.”
Tracking your symptoms is also a powerful tool. Apps like Balance let women record and print detailed health reports for medical appointments, helping you advocate for the care you need.
Nutrition plays a key role too. Diets rich in fibre and plant-based foods are linked to fewer symptoms, while those high in refined carbs and sugar can worsen fatigue and night sweats. Choosing slow-digesting “smart carbs” supports steady energy and helps manage weight gain around the midsection — a common concern.
Sleep: The Silent Struggle
Between 40% and 69% of women experience sleep disturbances during menopause. While it’s common, poor sleep shouldn’t be accepted as your new normal. Sleep expert Olivia Arezzolo recommends practical steps like regulating your bedroom temperature, using natural fibre sheets, and establishing a calming, tech-free wind-down that includes meditation or soothing music to lower stress and calm your mind.
Ten Mindful Ways to Support Yourself Through Perimenopause
Drawing on expert knowledge and my experience, here are 10 gentle daily practices to help you navigate this hormonal plot twist with kindness and connection:
Start your day with a self-check-in: Ask yourself what you need today, and listen without judgement.
Find or create a supportive circle: Sharing your experience can ease the loneliness many feel.
Spend time outdoors daily: Nature helps lower stress hormones and grounds your mind.
Schedule worry: Set aside a specific time to process worries, then use tools to turn them into manageable steps.
Reach out honestly: Let trusted friends or family know how you’re feeling—it invites support.
Pause before meals: Take three deep breaths to help your body switch into rest-and-digest mode.
Challenge your inner critic: Replace harsh self-talk with the kindness you’d offer a friend.
Create a screen-free bedtime routine: Avoid blue light to improve sleep quality.
Move joyfully: Choose gentle movement that feels good, honouring your body’s needs.
Speak openly: Sharing your story helps normalise perimenopause and lifts the silence.
You’re Not Broken — You’re Becoming
Perimenopause isn’t a crisis — it’s a profound transition inviting you to slow down, listen, and reimagine what wellbeing means for you now.
While medical treatments and hormone therapy have their place, embracing mindfulness, community, and self-compassion offers vital support. Remember, you are not alone. This phase doesn’t diminish who you are; it opens the door to becoming an even wiser, stronger version of yourself.
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.
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Join my upcoming group sessions this August. Click the link below to find out more.
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