Perimenopause isn’t just about hot flashes and irregular periods—it’s a season of deep emotional and mental change that can leave many women feeling like they’re unraveling inside.
If you’re 35+ and struggling with anxiety, mood swings, irritability, or even a loss of confidence, you are not alone—and you are not crazy. Hormonal shifts in perimenopause impact the brain just as much as they affect the body.
But here’s the good news: there’s hope. With the right tools and a whole lot of grace you can support your emotional health, strengthen your faith, and reclaim your peace in this powerful season of life.
Here are 7 holistic ways to protect your mental health during perimenopause:
1. Balance Blood Sugar for Better Moods
Blood sugar swings can mimic anxiety and worsen mood instability. Prioritize balanced meals with protein, fiber, and healthy fats to keep your energy and emotions steady throughout the day.
Try This: Eat within an hour of waking, and never skip meals—especially breakfast. Add foods like almonds, lentils, and leafy greens to your diet.
2. Start Your Morning with God, Not Your Phone
The way you start your morning sets the tone for your day. Carving out 10–15 minutes of prayer, devotion, or Scripture reading each morning can anchor your heart and help reduce mental clutter.
Faith Tip: Meditate on verses like 2 Timothy 1:7 or Isaiah 26:3 to calm anxiety and renew your spirit.
3. Support Your Nervous System with Breathwork & Movement
Gentle movement like walking, yoga, or stretching calms the nervous system and releases endorphins. Deep breathing practices can help regulate cortisol and quiet mental noise.
🌀 Practice: Inhale for 4 counts, hold for 4, exhale for 6. Do this before responding to stress, emails, or even family tension.
4. Address Nutrient Deficiencies That Affect Mood
Low levels of magnesium, B vitamins, vitamin D, and omega-3s can contribute to depression, anxiety, and brain fog during perimenopause.
Pro Tip: Get your levels tested and consider a high-quality women’s supplement formulated for midlife. Focus on whole, anti-inflammatory foods first.
5. Name Your Emotions Without Shame
God gave us emotions as signals, not shame triggers. Learning to name what you feel (anger, sadness, fear, exhaustion) helps you move through the emotion instead of being controlled by it.
Journal Prompt: “What am I feeling right now? What might this be trying to teach or show me?”
6. Talk to Someone Who Gets It
Whether it’s a counselor, coach, or faith-based mentor, talking about your emotions can bring light into the darkest corners. You weren’t meant to walk this season alone.
Consider: Faith-aligned support groups or coaching sessions that address both spiritual and hormonal health.
7. Release the Pressure to Be “Strong” All the Time
You don’t have to hold it all together. True strength is found in surrender—and sometimes, letting go is how healing begins.
Affirmation: “I am allowed to rest. I am safe to feel. God is with me in this season.”
Final Thoughts
Perimenopause is a sacred transition, not a breakdown. With holistic support and spiritual grounding, you can rise above emotional overwhelm and rediscover the joy and clarity that’s still yours to claim.
You are not broken. You’re being rebuilt—mind, body, and spirit.
Ready to Feel Like Yourself Again?
Download my free guide: [How to Eat for Hormonal Health] to reduce mood swings, support your hormones naturally, and reclaim your energy—starting today.
