May Is Mental Health Awareness Month—and If You’ve Been Feeling Like a Stranger in Your Own Skin, You’re Not Alone

May is Mental Health Awareness Month. And sure, we all know the hashtags by now. “End the stigma.” “Check on your strong friends.” But let’s get real—when you’re a midlife woman in the middle of hormonal chaos, no amount of cute Instagram quotes is gonna fix the fact that your mood is swinging harder than your metabolism.

I want to have a real conversation today. Not as your coach, but as someone who’s right there with you.

Because this past year? Whew. It’s hit me in the mental health department. Hard.

And here’s the kicker: I’ve never struggled with anxiety or depression in the way I have recently. I’m Type 1 diabetic. I’ve survived cancer. Twice. I’ve won numerous figure competitions ans ann IFBB Pro, done over 50 1/2 marathons and 2 marathons. I know what grit looks like. I know how to push through. But this wasn’t a mindset issue. It was my body throwing hormonal Molotov cocktails into my nervous system.

I wake up at 3 a.m., heart racing, drenched in sweat. I feel this heavy, anxious dread I can’t explain. I cry watching dog food commercials. (No shame—those dogs are cute.) And it took me a while to admit it, even to myself. Even to the point of not wanting to take care of myself some days, get out of bed or leave my house.

But here’s what I’m learning —and what I want you to know:

The Unspoken Struggles of Perimenopause

Perimenopause is the transitional phase leading up to menopause, typically starting in your 40's but sometimes as early as your late 30's. During this time, your body undergoes significant hormonal fluctuations, particularly in estrogen and progesterone levels. These changes can wreak havoc not only on your physical health but also on your mental well-being.

Even if you've never experienced anxiety or depression before, perimenopause can introduce these challenges. Studies indicate that women are 40% more likely to experience depression during perimenopause compared to those not undergoing menopausal symptoms . These mood disturbances aren't just due to life stressors; they're deeply rooted in the biological changes occurring within your body.

Understanding the Hormonal Impact

The hormonal shifts during perimenopause affect neurotransmitters in the brain, such as serotonin and dopamine, which regulate mood. Declining estrogen levels can lead to decreased serotonin production, contributing to feelings of sadness and irritability.

Moreover, these hormonal changes can disrupt sleep patterns, leading to insomnia or poor-quality sleep. Sleep deprivation further exacerbates mood disorders, creating a vicious cycle that's hard to break.

Strategies That Helped Me Reclaim My Mental Health

Navigating perimenopause is challenging, but there are evidence-based strategies that can make a significant difference:

1. Prioritize Nutrition

Eating a balanced diet rich in whole foods can stabilize blood sugar levels and support hormone production. Incorporate:

1. Protein: Essential for neurotransmitter production. Aim for 30g+ per meal.

2. Healthy Fats: Sources like avocados, nuts, and olive oil support hormone synthesis.

3. Complex Carbohydrates: Whole grains and legumes provide sustained energy and aid in serotonin production.

2. Embrace Strength Training

Regular physical activity, especially strength training, has been shown to reduce symptoms of depression and anxiety. It also helps combat the muscle loss associated with aging and supports metabolic health.

Aim for at least three strength training sessions per week. Not only will you feel stronger physically, but the endorphin release can boost your mood significantly.

3. Seek Sunlight Exposure

Natural sunlight boosts vitamin D levels and regulates circadian rhythms, improving sleep quality and mood. Try to spend at least 15-30 minutes outdoors daily, preferably in the morning.

4. Establish a Sleep Routine

Quality sleep is crucial. Create a bedtime routine:

1. Limit screen time before bed.

2. Keep your bedroom cool and dark.

3. Consider relaxation techniques like deep breathing or meditation.

5. Don't Hesitate to Seek Professional Help

Therapy can provide coping strategies tailored to your experience. In some cases, discussing hormone replacement therapy (HRT) with your healthcare provider may be beneficial. HRT has been shown to alleviate mood disturbances associated with hormonal fluctuations .

Breaking the Stigma

It's essential to recognize that seeking help is a sign of strength, not weakness. Mental health challenges during perimenopause are common, yet many women suffer in silence due to stigma or lack of information.

By sharing our stories and supporting one another, we can create a community where women feel empowered to seek the help they need.

Get started with my new guide where you'll learn the SIX key hormones that play a significant role in your midlife metabolism along with steps you can take to optimize them starting today!

👉 Download Your Free Hormones Guide Here →

This guide is packed with actionable advice to help you navigate this phase with confidence and grace.

Remember, you're not alone on this journey. With the right tools and support, you can reclaim your vitality and mental well-being.

If you found this post helpful, consider sharing it with friends or loved ones who might benefit. Let's continue the conversation and support each other through the highs and lows of midlife.

xo, gennifer