As if being a woman wasn’t full of body and hormonal shifts already, but there’s such a thing as perimenopause? What exactly does perimenopause mean? The literal translation of perimenopause is “around menopause,” and is defined as a period in a woman’s life shortly before menopause when her body is beginning to prepare itself for menopause, which typically begins at the age of 40 to 50, but in some women as early as 35! During perimenopause, the woman’s body is beginning to produce less of the hormone estrogen and the level of the hormone rises and falls inconsistently, which can make women experience physical symptoms such as hot flashes, interrupted sleep patterns, and vaginal dryness. The irregular rise and fall of estrogen causing hot flashes–which interrupt sleep patterns–are likely to cause mood swings and irritability, increasing the likelihood of women experiencing depression. We know that interrupted sleep can be a reason why someone may experience depression, then add in suddenly painful sexual experiences due to vaginal dryness and menses that can sometimes last longer than 7 days–makes sense how women are more inclined to experience depression during perimenopause, right?
Know that you’re not alone.
Though every woman’s body and experience is different, studies show us that as many as 33% of women in the United States experience depression during perimenopause. Try searching for support groups on Google or Facebook formed by women who are experiencing similar things that you are experiencing.
Decrease or alleviate stressors.
Decreasing stressors in life is sometimes unrealistic (i.e. COVID-19 pandemic), so being creative with ways to alleviate stress is important to help with irritability and inconsistent sleep. Yoga is a great way to practice mindfulness and enjoy exercise, which is also important in combating depression. Another way to alleviate stress is to meditate. If you have never practiced meditation before, try a guided meditation–there are many free ones on the internet! Even a quick walk or jog around the block can help alleviate stress.
See your gynecologist or primary care physician.
Being open with your doctor about any symptoms that you are experiencing during this transition may help you find some relief. There are many pharmacological options to discuss with your doctor that may help alleviate depression symptoms, such as Zoloft, Prozac, or other selective serotonin reuptake inhibitors (SSRIs). Additionally, there are many options to help treat the physical symptoms of perimenopause as well, often referred to as hormone replacement therapy (HRT). HRT can be many different things such as oral tablets taken daily to regulate the rise and fall of estrogen and there are even creams applied vaginally to combat painful intercourse. For some women, HRT may not be an option if they have had certain cancers or other medical conditions, so always see your doctor to help you select a treatment plan that is right for you.
See a therapist.
If you are experiencing symptoms that have caused disruption in your life at work or home, try reaching out to a therapist to support you and help you develop a plan to cope with your experiences in a healthy way. Studies show that cognitive behavioral therapy (CBT) can have a lasting positive impact on women struggling with depression during perimenopause by targeting mood swings. CBT is a therapeutic modality that helps to shift negative thought patterns toward more neutral or positive thought patterns, combating irritability. Many therapists at Niyyah utilize CBT and can help - reach out today if you need help.