Anxiety and depression

If you’ve ever found yourself in tears over something as small as burnt toast or considering divorce because someone was breathing too loudly, you’re not alone – and you’re not losing it.

Anxiety and depression are among the more silent, but deeply felt, symptoms of perimenopause. Those creeping waves of utter dread, irritability or sadness can catch you off guard and totally disrupt your life. It’s as if your internal chemistry has changed the locks, leaving you feeling like a stranger in your own mind.

Let’s break down why this happens, what it feels like, and how you can navigate it.

Why does perimenopause mess with your head?

You guessed it, hormones. The main culprits here are oestrogen and progesterone – the dynamic duo that’s now acting more like a dysfunctional pair of roommates.

• Oestrogen levels can drop suddenly, which doesn’t just mess with your body but your brain, too. This hormone usually acts as a bit of a mood stabilizer, so when it dips, your brain may get the message: “PANIC NOW.” Cue anxiety, irritability, and that overwhelming sense of doom.

• Progesterone, the calming, soothing sidekick, also decides to pack its bags. Without it, your body lacks that mellow, chill vibe it usually provides. Suddenly, everything feels like a crisis, even if it’s just your cat giving you a funny look.

• Serotonin’s no-show – Oestrogen also helps boost serotonin (the “feel-good” chemical). So, when oestrogen drops, serotonin often follows, leaving you with fewer mood-lifting chemicals to get you through the day. It’s no wonder anxiety and depression love to crash the party.

What does it feel like?

Not everyone experiences anxiety and depression the same way, but here are some of the most common symptoms that make you feel like you’ve accidentally wandered into an emotional tornado:

Anxiety symptoms:

• Racing thoughts (sometimes at 3am in the morning) that make your brain feel like a hamster on caffeine
• Heart palpitations that feel like your heart is hammering out of your chest
• Sweaty palms and that gnawing feeling in the pit of your stomach for absolutely no reason
• Sudden bursts of irrational fear – like thinking a casual email from your boss means you’re getting fired

Depression symptoms:

• Feeling down, sad, or hopeless for days at a time
• Lack of motivation to do pretty much anything – Netflix binging counts as an Olympic sport, right?
• Crying at the drop of a hat (or a misplaced sock)
• Trouble sleeping, or wanting to sleep forever like a cranky, hormone-ravaged bear

So, how do you deal with this hormonal hijacking?

Try not to panic (I know, easier said than done). There are ways to help your body and mind cope with the chaos. Here are some practical, science-backed, and even a few weird-but-effective remedies to help you feel like yourself again.

1. Move your body

Exercise might sound like a chore, but it’s a mood booster for a reason. Physical activity releases endorphins, which act like tiny mood ninjas fighting off sadness and anxiety. Plus, moving your body helps regulate hormone levels.

• Go for a quick walk around the block—sunlight can boost serotonin, too.
• Dance like nobody’s watching (even if your cat totally is).
• Take up yoga or tai chi to combine movement with relaxation.
  

2. Feed your brain the good stuff

Diet can play a big role in how you feel. Skip the sugar crash and go for foods that nourish your brain.

• Magnesium-rich foods like dark chocolate (hooray!), nuts, and leafy greens to help calm your nervous system.
• Omega-3 fatty acids from fish or supplements to support brain function and mood.
• Complex carbs like whole grains and sweet potatoes to maintain steady energy levels.
  

3. Find your zen

Learning to manage stress is essential when your hormones are playing games with your emotions.

• Meditation apps like Calm or Headspace to practice deep breathing and mindfulness.
• Progressive muscle relaxation to ease physical tension (you’d be surprised how tight your jaw is right now).
• Journaling to get your swirling thoughts out of your head and onto paper.
  

4. Supplements

Sometimes, your body needs a little extra help. There are several natural remedies and supplements that can help balance your mood.

• Ashwagandha: Helps manage stress and reduce anxiety.
• 5-HTP: Boosts serotonin production for mood support.
• Magnesium Glycinate: Calms the nervous system and promotes better sleep.
• B Vitamins: Support energy levels and mood stability. B6 in particular helps in the production of neurotransmitters like serotonin and dopamine, which regulate mood.

5. Get some professional backup

If you’re feeling overwhelmed, it’s okay to ask for help. Feeling anxious or depressed (on top of other perimenopause symptoms) is intense, and professional guidance can make a world of difference.

• Talk to your GP or healthcare provider about your symptoms and possible treatments.
• Consider hormone replacement therapy (HRT) or other medical treatments if lifestyle changes aren’t enough.
• Connect with a therapist who specializes in women’s health or midlife transitions.

6. Laugh it off (seriously!)

One of the best coping mechanisms for perimenopause is humour. Laughing releases endorphins and lightens the mood, even when you feel like everything’s falling apart.

• Watch a stand-up comedy special.
• Binge-watch shows like “Schitt’s Creek”.
• Follow relatable menopause memes on social media – they’re surprisingly therapeutic!

Final thoughts

The hormonal rollercoaster of perimenopause can make you feel like a stranger in your own skin. But understanding why it happens and finding practical ways to cope can help you reclaim control. Don’t be afraid to talk openly about your experiences—whether it’s with a friend, a support group, or your healthcare provider.

And remember: You’re allowed to feel angry, sad, joyful, and confused all in the same hour. Cut yourself some slack, and keep fighting the good fight. With the right support and a little bit of humour, you’ll get through this.

This article is for general information only and is not intended medical advice. Everyone’s experience of perimenopause and menopause is different. Where supplements or treatments are mentioned, evidence can be mixed and what helps one person may not help another. Always check with a healthcare professional, especially if you have health conditions or take medication.

Last reviewed: Feb 2026
Next review due: August 2026