Mood Swings in Perimenopause: Why You're Feeling All Over the Place

Are your emotions running the show lately—snapping one minute, crying the next? If it feels like your moods are swinging faster than ever, you’re not losing it—you’re in perimenopause.

Hormonal fluctuations during this phase can create a perfect storm for emotional instability. Whether it’s sudden irritability, weepiness, or heightened anxiety, these changes can leave you feeling like a stranger to yourself.

But you’re not alone—and you’re not powerless.

What’s Fueling the Emotional Roller Coaster?

Perimenopause brings dramatic shifts in estrogen and progesterone, hormones that play a major role in mood regulation. These ups and downs can disrupt neurotransmitters like serotonin and dopamine, making you more sensitive to stress and emotional changes.

If you already experience anxiety or depression, you might find those symptoms intensifying—especially during certain phases of your cycle.

It’s Not Just Hormones

While hormones are a big part of the story, they’re not the only contributors. Lifestyle factors like chronic stress, poor sleep, blood sugar swings, and lack of movement can all worsen mood swings.

If you're not sleeping well, eating consistently, or taking time to care for your nervous system, the emotional ride becomes even harder to manage.

Strategies to Stabilize Your Mood

You don’t need to white-knuckle your way through this. Try incorporating these supportive habits:

• Move your body daily—even a walk or short stretch can help regulate stress hormones

• Prioritize sleep, aiming for 7–9 hours of restful sleep per night

• Use mindfulness tools like breathwork, meditation, or journaling to tune into your emotional patterns

• Practice self-compassion—you’re not lazy, broken, or overly sensitive. You’re in a powerful transition.

Build Your Support System

You weren’t meant to do this alone.

Connect with other women going through perimenopause, talk openly with your partner or friends, and don’t hesitate to seek professional support if your emotions feel unmanageable.

Therapists, coaches, and support groups can provide validation and tools to help you feel more grounded—and less overwhelmed.

You Can Feel Like Yourself Again

Mood swings are common—but they don’t have to define you. When you understand what’s happening in your body and give it what it needs, you can ride this wave with more grace, less guilt, and a whole lot more clarity.

If you're looking for a holistic approach to navigating perimenopause that includes both the physical and emotional shifts, I’d love to support you.

Let’s talk about how to move from foggy and reactive to clear, calm, and confident—in a way that feels doable.

Schedule a free call and let’s get started.