Emotional regulation: regaining balance during hormonal changes

Emotional awareness and response: this allows you to recognise a feeling before it escalates. However, during perimenopause, the pause between feeling and reacting often shortens significantly. 

The role of the nervous system: a balanced nervous system helps you return to calm after stress. Conversely, a dysregulated system keeps you in a state of high alert, making emotional regulation difficult. 

Oestrogen and mood regulation: oestrogen is vital for mood regulation as it supports the production of serotonin, the "happy hormone." As levels fluctuate and fall, serotonin production drops, leading to lower mood and resilience ⁽²⁾. 

Progesterone and calm: Progesterone has a soothing effect on the brain, like a natural sedative. When progesterone levels dip, anxiety and restlessness often increase, making it harder to stay calm. 

Impact on brain chemistry: These fluctuations can alter the brain's stress response structure, effectively lowering the threshold for what you can handle emotionally before feeling overwhelmed ⁽³⁾. 

Increased sensitivity: you may find yourself crying over small things or feeling intense anger. Furthermore, physical sensations can heighten; some women even report a heightened sensitivity to touch, where clothes or physical contact feel irritating during high-stress moments. 

Reduced stress tolerance: situations that were once manageable may now trigger a heightened stress response. Consequently, this reduced tolerance makes daily stressors feel insurmountable. 

Cortisol and hormonal imbalance: high cortisol levels can further deplete your remaining sex hormones. Therefore, chronic stress creates a vicious cycle that worsens menopausal symptoms. 

Chronic stress cycles: without adequate emotional regulation, the body remains in a state of hyperarousal. This leads to emotional overwhelm and fatigue, leaving you drained and disconnected from your usual self. 

Irritability and mood swings: sudden flashes of rage or "menopause rage" are common. These outbursts are often followed by guilt, yet they are a biological response to fluctuating neurochemistry ⁽⁵⁾. 

Anxiety and reactivity: you might feel a constant hum of low-level anxiety. In addition, you may react defensively to comments or situations that previously wouldn't have bothered you. 

Feeling disconnected: a sense of numbness or "brain fog" can make you feel detached from your loved ones, creating a barrier to intimacy and communication. 

Supporting hormonal balance: prioritise a diet rich in phytoestrogens and healthy fats. Moreover, maintaining stable blood sugar levels prevents cortisol spikes that trigger mood swings. 

Nervous system regulation: practices such as slow, deep breathing or cold-water splashes can reset the vagus nerve. Consequently, this physically signals safety to your brain, promoting nervous system balance and reducing immediate reactivity. 

Daily resilience strategies: adequate sleep is non-negotiable for emotional regulation. Establishing a calming bedtime routine helps clear cortisol from your system, preparing you for a more balanced tomorrow.