Coping with Perimenopausal Depression 

Perimenopause is a time of major hormonal changes, which may lead to mood swings, depression, and anxiety. But although there are biological shifts happening for women during this time, there are also often significant life changes occurring during a woman’s forties that can contribute to depressive symptoms. These may include: aging parents, children growing up, marital conflict, career changes, and more. This combination of biological changes and life shifts can result in perimenopausal depression for some women. It is important to recognize the signs and symptoms and take action to address them.  

Symptoms of Perimenopausal Depression:  

Each person may experience symptoms differently, but here are some key signs of perimenopausal depression: 

• Persistent feelings of sadness or hopelessness 
• Irritability and mood swings 
• Anxiety and feelings of tension 
• Difficulty concentrating and making decisions 
• Fatigue and lack of energy 
• Changes in appetite and sleep patterns 
• Loss of interest in activities once enjoyed 
• Thoughts of worthlessness or guilt 

Strategies to Manage Perimenopausal Depression: 

• Talk to someone 

Talking to a friend, family member, or counsellor may help you to gain clarity on your challenges and receive support. Sometimes an outside perspective can be so valuable. 

• Go to the doctor 

Hormonal changes are a big part of perimenopausal depression, so it is important to have support from a physician. A doctor may also be able to assist with weighing the costs and benefits of hormone replacement therapy, and if your depressive symptoms are severe, they may assist you with considering an antidepressant medication.  

• Find creative strategies to manage stress 

If you are experiencing high levels of stress, it may be helpful to evaluate your relationships, responsibilities, and weekly schedule to see what is truly important and what might not be serving you. Finding ways to eliminate, offload, or outsource stressors can help make a little bit of space in your life.  

• Engage in regular self care 

Eating well, a consistent sleep schedule, exercise, and finding time for hobbies and social connection are just a few key elements of a good self-care strategy. Prioritizing your wellness is particularly important when you are struggling with your mental health, so find a way of commiting to this that works for you. There is no one size fits all.  

Support for Perimenopausal Depression: 

If you think you may be experiencing perimenopausal depression, don’t hesitate to reach out for help. Here at OK Clinical, we have a number of therapists who are skilled in assisting women with this very challenge. If you’re interested in booking a free consult with a therapist who may be able to assist you, give us a call today at 250-718-9291.  

Interested in learning more? Check out these resources on how to manage stress: 

• https://menopausefoundationcanada.ca/ 
• https://www.healthlinkbc.ca/healthy-eating-physical-activity/age-and-stage/menopause-and-perimenopause 
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6299176/ 
• If you are looking to connect further or receive support around forgiveness, please get in touch with us at 250-718-9291 or email us at info@okclinical.com.

Written by: Charlotte Spafford, Practicum Student

charlotte@okclinical.com

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