5 Ways to Safeguard Your Mental Health During Perimenopause
For many of us, perimenopause is much more than a physiological transition. It’s also a period of psychological, emotional, and spiritual reckoning. A time to take stock of all that has been and decide how you want to move forward with this next chapter.
But I won’t romanticize perimenopause either - because it’s A LOT.
Many women are caught off guard by the intensity of what surfaces during this time: anxiety that feels unfamiliar, mood swings that seem disproportionate, grief that comes out of nowhere, or a persistent sense of “not feeling like myself.”
Caring for ourselves and receiving care become non-negotiable. So this blog post is dedicated to exploring how we can begin to safeguard our mental health during perimenopause. What that means? Well, it’s not about controlling every symptom. It is about creating conditions that support your nervous system, your sense of self, and your evolving identity.
Here are five grounded, compassionate ways to do that. Let’s dive in.
1. Tending to Your Nervous System First
During perimenopause, fluctuating estrogen and progesterone levels directly impact the nervous system. What used to feel manageable may now feel overwhelming, and it’s not a personal failing. It’s physiology.
This may resonate even more if you are someone with ADHD, depression, anxiety or any other pre-existing mental health challenge.
Start by shifting your focus from productivity to regulation.
This might look like:
Prioritizing rest over pushing through
Incorporating simple somatic practices (like slow breathing, stretching, or time in nature)
Reducing overstimulation (news, social media, constant noise)
When your nervous system feels safer, everything else becomes more workable.
2. Normalize the Emotional Landscape
Many women interpret their emotional changes as a weakness or flaw. In reality, perimenopause often amplifies what’s been simmering beneath the surface for years.
You may notice:
Increased irritability or anger
A desire to withdraw or reevaluate relationships
Instead of pathologizing these experiences, get curious about them.
Ask:
What is this feeling asking for?
What am I no longer willing to tolerate?
What part of me is trying to be heard?
There is wisdom in what’s surfacing, though it’s not always apparent.
3. Get Intentional About Support
I’ll never get tired of saying this: Perimenopause is not something you’re meant to navigate alone, yet many women do.
Consider expanding your support system to include:
Specialized support is non-negotiable.
4. Reevaluate the Stories You’ve Inherited
Midlife often brings a confrontation with cultural narratives about aging, worth, and desirability. Many of these stories are quietly internalized and deeply harmful.
You might notice thoughts like:
“I should have it all figured out by now”
“I’m running out of time”
Part of safeguarding your mental health is actively questioning and rewriting them:
What do I actually believe about this stage of life?
Who would I be without these narratives?
This is where real psychological freedom begins.
5. Create Rituals That Anchor You
I’ll be honest, if someone talks to me about routine, I get fussy real fast, but ritual? I do love a good ritual. And perimenopause is the perfect time to create rituals to provide continuity, meaning, and a sense of grounding in the midst of change.
These don’t have to be elaborate. What matters is consistency and intention.
Consider:
A morning check-in with yourself before reaching for your phone. Pick one word to guide your day.
Evening wind-down practices that signal safety to your body. Perhaps, a shower rosemary or special tea.
Creative or spiritual rituals that help you process what you’re moving through.
Rituals remind us that even in transition, we are held by our own care, attention, and presence.
Closing Thoughts _
There’s no way around it. Perimenopause is asking us to do things differently and for each of us it will look differently. For some it’s to slow down, for others it’s to listen more deeply, and to live more honestly.
Safeguarding our mental health during this time is about supporting what should be a sacred process, a rite of passage.
If you’re navigating this season and want support, you don’t have to do it alone. This is meaningful work and it deserves to be held with care and knowledge. If you are in Oakland or anywhere in California, you may be looking for support that goes beyond symptom management.
My practice focuses on helping women navigate:
Midlife identity shifts
Perimenopause and emotional changes
Body image and sexuality
Anxiety, burnout, and life transitions
And navigating the stress of finding the right medical care
This work integrates feminist psychology,somatic approaches, narrative therapy, and psychospiritual practices to support meaningful and sustainable change.
Therapy for Midlife Transitions in Oakland, California
Ready to Take the first step?
👉 Learn more about working with me
👉 Book an initial consultation (for women in California)
👉 Download my free journal prompts for Midlife Inquiry
Until Next Time wishing You Health & Ease,
Jessika
Connect with me on IG : @that_feminist_therapist
Book a therapy consultation here. (for California residents only)
Jessika Fruchter, LMFT, (Lic. 9767) is based in Oakland California. She offers specialized mental health care for women navigating perimenopause and all things midlife. She offers individual and group therapy support to women throughout the state of California. She also writes frequently about issues of midlife, spirituality and mental health on her blog: Minding Midlife and Substack: We Were Made For This.