what did you do to keep your mental health good in perimenopause?

[Menolady]

I am sure this is a perimenopause thing. Because whenever I’ve felt this way before - flat, listless, dissatisfied - I go into problem-solve mode and make a change. I always resounded with the saying “hate something, change something”.

I’m very prone to anxiety and always have been, but this feels a bit different. Like, nothing can be good enough except I’m not depressed.

Does that make sense?

I think it’s a perimenopause / hormonal thing.

I really don’t know what to do about it.

What did you all do to keep your mental health in check while peri / menopausal?

Swimming and HRT. I try to have small fun* lots as well as big fun when I can.

*Small fun= dancing about the kitchen to fun music, having a joke with the kids/friends, yummy dinner

*Big fun=dinner out, theatre, trip away.

Would love to hear other ideas

I’m sorry to hear that you’re feeling this way. I am able to empathise because I feel the same. Many of the things that used to bring me satisfaction, no longer have the same general sense of feeling good.
I am trying positive mindset, but it is very difficult for me. Plus if something doesn’t really need doing , I leave it. That seems to feel good. Letting go of the pressure to “do”.

I kind of feel the same. I tried hrt but it made me start spotting and feeling like a period was due which was horrible so i quit taking it. I did feel great the first few weeks though.

Exercise classes. I do body pump type classes several times a week. 45 mins of intense workout and I feel great after.

Got rid of my car and walk everywhere. Lost a stone
Joined a bunch of groups to widen my social circle
Volunteer
Do something new as often as I can manage
Solo travel

I like to be busy.Sitting around makes me depressed. If only I could kick my MN habit....

Exercise every day.
Proper downtime.... just sitting and breathing, not doomscrolling.
HRT.

Yes am also on HRT. helps with hot flushes. not with much else.

There are loads of different types of HRT and it's often a process of trial and error until you find an option, or a combination of options, that works for you.

If you have lost your va va voom then it may be that a tiny dose of testosterone on top of oestrogen patches/ pessaries/ gel will restore your lust for life. My consultant said that testosterone only works for around 50% of women, but it might be worth considering.

Massively increased exercise - 10,000 steps, weights, skipping rope as hate the gym.

Have virtually given up the booze - now if it’s not champagne (meaning a celebration of some kind) it’s not being drunk.

Started socialising in person - I have always been quite introverted but now I accept every invitation and make some of my own. I go to museum and hobby related lectures and talks, ring friends, meet them for coffees or lunch or walks. There’s a lot of data accumulating that shows social behaviour improves anxiety and slows brain decline.

I guess it's different for everyone, but for me:

Reading books
Meeting friends
Running (not very fast!)
Taking on a new role / challenge at work

Walking really helps soothe my mind. I walk everywhere and it calms my anxious, perimenopausal brain. Also being in nature is great. I spend a lot of time in the woods! I like pottering around the garden - that is calming and rewarding. I also try and do fun and silly things with the kids. My children have a great sense of humour and always make me laugh if we're playing a game or something.
I notice I feel much better (mentally) if I eat well and get good sleep. Sleep is becoming harder but when I do sleep well I feel good.
I haven't yet tried HRT. Hoping I won't need to.

Walk every day, preferably with a friend to chat to. If you don't have friends who are happy to walk, have a look online for local walking groups.

Eat nutritious food - I've been following the "at least 30 different plants a week" advice. I feel much better for it. I've always eaten fruit and veg but have introduced things like flax seed/linseed mix, loads more pulses to my diet.

HRT mostly.

Lots of other stuff too - forcing myself out for a walk in the fresh air, vitamin D, Vitamin B complex, no booze, mindfulness, yoga. Helps a wee bit.

But the gamechanger is the oestrogen patch I slap on my arse twice a week.

Hrt is what stops me feeling flat.

HRT and loads of exercise (weights and yoga) are my medicine.

I have always suffered with anxiety and found many years ago that exercise helps keep my anxiety under control. I also suspect I have ADHD and read recently that exercise can be really helpful in managing ADHD symptoms.
So it did not come as a surprise to me that exercise also helps manage the mood disruption that came with perimenopause.

Don’t get me wrong, I often don’t want to exercise and I probably only enjoy it about 50% of the time. But it’s my medicine so I take it and feel much better for it!

Walking, yoga and taking an Ashwagandha supplement and a Wellwoman 50+ supplement.

The Ashwagandha was miraculous for me. It just turned off my anxiety like a switch! I felt like a different person within about a week and a half of starting it.

Therapy, low dose antidepressants, weight training. Would love to nail the right HRT but it made me virtually suicidal

HRT

Low dose Prozac

Cut out caffeine mostly (have one proper coffee when out in a nice cafe occasionally but otherwise decaf tea/ coffee)

Walking everywhere

Yoga 3 x a week

Started fasting twice a week - gives me great mental clarity now I’m used to it, reduced anxiety and I’ve got my waistline back as a bonus

I keep editing my post as I think of more things!

Making sure I don’t run deficient in vitamin D or iron (not just a peri thing, but crucial to my mental wellbeing)

This is all amazing - reading all with interest!

Which ashwangandha supplement do you take please? I'd like to give it a go for anxiety ( can't take HRT).

Thanks.

Id like to try it too

Which one do you take and what dose? I'm keen to try this

I’m not following my own advice on this at the moment but I’ve absolutely noticed the difference it has made in the past: Reducing or better yet, giving up alcohol and coffee.

Walking

Listening to music

Pottering around the garden to see what’s in bloom, weeding

Baths/showers/self-care - Conditioning my hair, applying creams and tanning moisturiser etc

Watching something funny on YouTube or Netflix. I had to stop watching the soaps. I felt that all the misery in them was really affecting my mood. Ditto the news.