Something I’m really happy about now, is that we are ‘free-er’ to talk about our mental health. I wish we’d been in this place years ago. I recently completed my first aid in Mental Health, and it was totally an eye opener.

You’re probably aware from talking to friends, that anxiety and depression is a huge challenge for perimenopausal women. But did you know why?

The drop in oestrogen levels that occurs at this time can affect neurotransmitters in the brain, and is a contributing factor to the heightened risk of mood disorders, including anxiety and depressive symptoms.

Studies indicate that up to 50% of women experience worsening mental health symptoms during menopause and perimenopause, including heightened anxiety and mood swings (hello unexplained RAGE).

The Jean Hailes Women's Health Survey revealed that 58% of women aged 45-64 reported that menopause-related symptoms had a negative impact on their mental and emotional well-being.

There are many ways you can help create positive mental health, including lifestyle changes, mental health therapies, and medical interventions tailored to your unique needs. The most important thing to remember is to take the steps you need for positive mental health.

Here are my top three lifestyle tips that are proven to help with positive mental health. They all begin with M…to keep it simple (and memorable for my peri brain).

1. Movement

Every day I will move my body. It produces endorphins, creates blood movement and energy movement, shifting any negativity. I’ll either head out on walk, go to a class or play my favourite music at home and do a workout there. Even a 10 minute walk will help.

 
2. Meditation & Mindfulness

I meditate every morning, but on the odd occasion I don’t, I find other ways to get some time in. Deep reflection, journalling, a mindful walk on the beach, there are many ways to get that time in. I love a guided meditation, but different days require different methods. Keep it fresh and do what feels right on the day.

3. Meet-Ups

Connection and communication are so important. As women this definitely comes more easily to us. Time to laugh, talk and even vent is the best way to lift that weighted feeling from your chest. It also allows you to realise that you’re not alone, often we are facing the same challenges and it helps to realise that we can all help each other. 

References

1. Jean Hailes Women's Health Survey 2023: This survey provides insights into how menopause symptoms affect mental health in Australian women, with **58% of women aged 45-64** reporting negative impacts on their mental and emotional well-being due to menopause-related symptoms.

2. Australasian Menopause Society: This organization highlights the increased risk of mood disorders, including anxiety and depression, in perimenopausal women due to hormonal changes, even in those without prior mental health issues.

3. Severe Mental Illness and the Perimenopause (Cambridge Core): This research explains how declining estrogen levels during perimenopause can exacerbate mental health conditions such as anxiety and depression.

These sources provide scientifically-backed data on the connection between perimenopause and mental health, with a focus on the Australian context.