How to manage perimenopause irritability

We hear a lot about menopause discussed in the news, media and various blogs. But what about the stage before menopause? Perimenopause is this specific time and is an under-discussed topic. So what is perimenopause, and what are some of the physical and emotional symptoms?

What is perimenopause?
Perimenopause occurs as early as a woman’s mid-thirties. Hormonal changes and fluctuations do occur throughout a woman’s life. From puberty to pregnancy and even during your monthly cycles, hormonal levels rise and fall. While you might have experienced hormonal changes throughout your life, the type of hormonal swings are typically unlike anything you might have experienced before. According to The North American Menopause Society1, perimenopause means “around menopause” and is the transition towards menopause.

Perimenopause is marked by menstrual changes along with other symptoms. Some of these changes to that time of the month include changes in menstrual flow and shorter, longer or irregular cycles and skipped periods. Once you’ve gone 12 months without a cycle you are in menopause. Other physical symptoms can include feeling more irritable, lack of energy, mood swings, anxiety, stress and the dreaded hot flashes and night sweats.

Emotional symptoms
Physical symptoms such as hot flashes, night sweats, sleeplessness and fatigue are a little more obvious. Meanwhile, emotional symptoms can easily be underestimated. If you’re feeling more irritable, it’s one of the most common emotional symptoms. Mood changes occur during perimenopause years because our hormones are changing. Estrogen fluctuates and eventually declines. This female hormone is known to affect our emotions and it is not surprising that our mood changes as the levels of estrogens change.

According to the Mayo Clinic2:

“The level of estrogen — the main female hormone — in your body rises and falls unevenly during perimenopause.”

This “rise and fall” can cause mood swings and amplify chronic irritability. In fact, according to a Harvard Health article3, approximately 10–20% of perimenopause symptoms tend to be mood-related. The article goes on to discuss that symptoms such as perimenopausal-related depression tend to lower after the age of 45. This means mood changes such as irritability and other mood swings can often be much worse during perimenopause than when you’re in menopause. This is due to the fact that hormonal changes can be more pronounced in perimenopause.

Managing irritability in perimenopause
Are you more irritable than usual and find yourself being unable to enjoy things in life due to perimenopause? If so, there are some practical ways you can manage irritability while in perimenopause.

6 quick ways to reduce irritability

1. Reduce caffeine and alcohol: Everything is about moderation. Caffeine, while it can help you feel more energized, can cause a spike in irritation, especially if you’re drinking coffee by day and having a drink of alcohol at night. Alcohol acts as a depressant and can affect your mood. It can also exacerbate physical symptoms such as hot flashes and night sweats.

2. Surround yourself with positive people: Being around positive people is helpful. If you’re already feeling irritable and stressed, being around negativity might make matters worse. Erecting healthy boundaries is not a bad thing; it’s actually good for your mental health. Save your energy on trying to maintain some level of positivity in your life.

3. Practice self-care: Self-care means nurturing and being kind to yourself. Find ways to practice self-care like calling a friend who is positive or finding a support system that is good for your emotional wellbeing. Take care of your body by eating right, sleeping at a regular time, and exercising. Finally, reaching out for help, such as seeing a therapist, psychologist or psychiatrist, is a way to practice self-care. There’s nothing wrong or shameful about reaching out to a mental health professional. Getting professional help means you’re taking your mental health and wellness seriously.

4. Exercise: You don’t have to go for a five-mile run if you don’t like to run or if you’re a beginner, but you can go for a walk. Start with where you are and be compassionate towards yourself. A brisk walk, yoga or other in-home exercises are a great way of getting your body moving, your blood circulating, and improving your cardiovascular health. Daily physical activity also promotes better sleep.

5. Journal & meditate: Journaling is a great way to help beat the blues and reduce irritability. Find quiet time during the day to journal. You can also incorporate meditation. Both journaling, in combination with daily meditation, are two great ways to quiet the mind, reduce racing thoughts, and lower stress or hormone-related irritability. Journaling and meditation are also beneficial to learning to manage your feelings, writing down how you feel can help you to express yourself. When you bottle up your emotions, it can make irritability and mood fluctuations worse.

6. Try Amberen: AMBEREN PERIMENOPAUSE RELIEF CAPSULES offer an all-in-one multi-symptom supplement that's been clinically tested on perimenopausal women and shown to be safe and effective. It contains no drugs, hormones, or herbs. Its unique formulation is designed explicitly for perimenopausal women. It helps balance hormones with a proprietary antioxidant blend that works in synergy with Amberen Perimenopause’s Smart B® Complex for added cellular energy support.*†

Final thoughts
If you’re feeling extra irritable, stressed and moody, you’re not alone. It's okay to reach out for professional help if symptoms continue and don't go away. Like anything, managing your emotions takes a little practice. But with regular practice, you can feel better, reduce irritability and begin enjoying life again.

For more perimenopause support
If you’re still wondering about our product and have questions about your perimenopause symptoms, call Menopause Specialists at (800) 211-8021 Mon-Fri 9am - 7am EST. Menopause Specialists are free for Amberen Perimenopause customers. It’s a team of perimenopause professionals led by a licensed Menopause Specialist.††

1. https://www.menopause.org/for-women/expert-answers-to-frequently-asked-questions-about-menopause/perimenopause-premature-menopause-faqs
2. https://www.mayoclinic.org/diseases-conditions/perimenopause/symptoms-causes/syc-20354666
3. https://www.health.harvard.edu/womens-health/perimenopause-rocky-road-to-menopause

This blog post and the recommendations made herein are provided for informational purposes only and are not intended to be used as healthcare advice. Individuals are encouraged to consult their healthcare provider with questions about their specific needs. The references provided in this blog post are identified for informational purposes only and such references and the underlying research, including the entities and individuals involved in the underlying research, did not involve Amberen and are not affiliated with Amberen or the makers of Amberen.