If you’re entering perimenopause, you may be dismayed by all of the changes your body is going through. You might be waking up at night with hot flashes, dealing with intense mood swings, struggling with frustrating headaches, and even having difficulty focusing. It is not easy to accept these changes. You may even feel like you’re losing control over your mental and physical health.
Some women even develop perimenopausal depression, which can feel debilitating. Coping with this sort of depression can be particularly difficult. At this point in your life, you might be shouldering lots of responsibilities that you can’t take a break from, including childcare, eldercare, work, and more. Here are a few healthy ways to manage perimenopausal depression.
Physical Self-Care
Right now, you might not feel truly “at home” in your body. It can feel like everything is changing overnight. Practicing self-care that addresses your specific symptoms is key. For example, relaxing with your favorite cold beverage and using cool compresses can provide moderate relief during a hot flash.
Turning your bedroom into a more welcoming, comfortable space can help you fall asleep more easily. Finding ways to alleviate your physical discomfort can also boost your mental health. This allows you to cultivate a sense of calm.
Find Relaxing Hobbies
Even if you’re busy, you can carve out opportunities for relaxation. Engaging in relaxing hobbies can help take your mind off of your symptoms and remember that you do not lose value when you age.
You might want to take five to ten minutes for meditation, do a bit of reading while you sip your morning coffee or take your lunch break, or try an artistic hobby, like journaling, knitting, or painting. Creative activities can provide a good outlet for your complex emotions during this tumultuous time.
Regular Exercise
The idea of exercising when you feel physically rundown can seem unappealing. While it may seem counterintuitive, exercising can actually help you feel better during perimenopause and reduce some of your symptoms.
You may want to start taking yoga classes, go for long daily walks through your neighborhood, or even try some basic strength training. Working with a personal trainer at the gym can also be a great way to develop a workout routine customized to your specific needs and goals.
Share Your Feelings with Your Friends
Chances are, many of your friends around your age are going through the same changes. Yet many women are hesitant to share their feelings because they are often shamed into feeling embarrassed about their bodies and the natural changes they go through.
However, opening up to your friends about your perimenopause symptoms can feel freeing. Knowing that you’re not alone, and that you can lean on each other, could be the key to keeping your chin up through this stage of life.
Talk to a Doctor and a Therapist
Finally, do not hesitate to talk to your doctor or gynecologist about specific concerns related to your symptoms. They may be able to recommend medications, lifestyle changes, or other treatments to help you find some relief. They can alert you if a particular symptom is not a normal part of perimenopause so that you can get treatment for other medical conditions.
Additionally, if you are suffering from depression, you may benefit from working with a therapist. Having a space where you can find unconditional support can be instrumental to the healing process.
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Are you having trouble coping with physical and emotional changes in perimenopause? A therapist can help guide you through this period. Connect with us to find out more about women’s counseling.