Did you know that women in perimenopause have a 40% greater risk of depression and mood disorders? [Source]. If you’re in your 40s and have ever escaped to the privacy of your car just to let a few tears of frustration, exhaustion and overwhelm fall, then I’m here to tell you you’re not being dramatic—and welcome to perimenopause!
This phase of life is a wild ride for many of us, because not only are our reproductive hormones dancing around for one last hoorah, but our stress system often goes completely haywire, too.
We might find ourselves more emotionally reactive, sensitive, overwhelmed, or just totally unable to cope with things that were once no big deal—all because our sensitivity to stress is dialled way up, and boy, do we feel it.
Let’s unpack why that happens, and then we’ll chat about what you can do when your body’s natural stress-buffering system is compromised.
Lower progesterone means less stress resilience
While often known as the “pregnancy hormone,” progesterone also plays a powerful role in calming the brain. I like to call it our “peacekeeper.” It’s converted into compounds that activate GABA receptors—countering excitation and promoting relaxation. In this way, it offers anti-anxiety, anti-stress, and mood-balancing effects.
In fact, one of its metabolites, allopregnanolone, has anxiolytic effects similar to some prescription medications like benzodiazepines. Pretty powerful, right?
In your reproductive years, steady progesterone levels helped you handle stress more easily. But during perimenopause, progesterone naturally declines. This means we lose some of that calming buffer—leaving us much more exposed to stress hormones and the rollercoaster ride of fluctuating oestrogen (more on that soon).
These effects are compounded if we’re experiencing chronic stress, as the higher demand for cortisol production requires more of its precursor hormone (pregnenalone), which also happens to be the same raw material from which progesterone is made–reducing our buffer even further.
This can keep us stuck in a frustrating loop, where you’re more affected by stress, and your hormones make it harder to bounce back.
Oestrogen swings and emotional whiplash
As for oestrogen, it influences how the brain works, especially in areas that handle stress, thinking, mood, and emotional control [Source]. This helps explain why changes in hormone levels can make women more sensitive to stress and increase their risk of mood disorders like depression.
In perimenopause, high, fluctuating oestrogen can lead to irritable moods while periods of low oestrogen can increase feelings of depression.
Studies show that in this season of life, women appear to have the lowest levels of emotional regulation and resilience and the highest levels of exhaustion and overwhelm [Source; Source].
Combine all that with poor sleep, busy life demands, and lower progesterone (less of that calming buffer), and it’s no surprise perimenopause can leave you feeling exhausted and emotionally volatile.
The missing piece: Rebuild your stress buffer
Perimenopause is a perfect storm of hormone shifts that make managing stress more challenging, as we’ve just discovered. Therefore, while focusing on hormonal support can be incredibly helpful, the missing piece may well be tending to your nervous system and adrenals.
What to do? Start with the basics! More rest, less screen time, earlier and consistent bedtimes, a blood sugar-stabilising diet, and a fierce audit and enforcement of boundaries to protect your time, energy, and mental bandwidth.
Then, consider herbal or supplemental support that specifically targets your stress response. For example, magnesium, B-group vitamins, and fish oil can help calm the nervous system, regulate cortisol levels, and improve mood and resilience.
Vitex agnus-castus (commonly known as chaste tree) may be especially helpful here, as it supports progesterone indirectly by enhancing dopamine—and when dopamine improves, mood often follows.
Adaptogenic and calming herbs like Withania (ashwagandha), Rhodiola, Skullcap, Passionflower, Green Oats, and Lemon balm can also be used to fortify your system and help your body cope with stress more effectively.
Your heightened sensitivity to stress during perimenopause isn’t a character flaw or something you need to just “push through.” It’s a biological reality that deserves the same attention and care as your fluctuating hormones.
And when you support both your hormonal health AND your stress response system, you’re giving yourself the best chance to navigate this perimenopause journey, perhaps with even a few fewer tears in the car.
Lauren 🌸
Comments +