Do you sometimes feel like you might explode with feelings of anger? 

Do you notice your tolerance and threshold for managing stress and conflict goes up and down?

Rage is big thing in perimenopause and as we continue to highlight the impact of hormone fluctuations on mental health as part of Mental Health Awareness Month, it’s a topic we needed to make space for on the blog.

The transition through perimenopause is a complex journey marked by a multitude of physical and emotional changes. Among these changes, one of the most challenging to navigate is the surge of intense emotions, particularly feelings of rage. Women experiencing perimenopause often find themselves grappling with unpredictable bouts of anger and frustration that can disrupt their daily lives and relationships. But as with everything at OYM, knowledge is power and we’re here to help you understand the underlying causes and develop effective coping strategies to help you manage these emotions and regain a sense of equilibrium.

Feelings of rage and irritability are common manifestations of hormonal imbalance during perimenopause. The fluctuating levels of oestrogen and progesterone can disrupt the delicate balance of neurotransmitters in the brain, including serotonin and dopamine, which play crucial roles in regulating mood. As a result, women may experience heightened emotional sensitivity, increased reactivity to stressors, and difficulty controlling their temper.

Acknowledging and accepting these feelings as a natural part of the perimenopausal experience is the first step towards managing them effectively. It’s essential for us to recognise that they are not alone in their struggle and that their emotions are valid. Seeking support from friends, family members, or a supportive community like ours with others who understand the complexities of perimenopause can provide validation and reassurance which in turn helps you feel more calm.

And it’s probably no surprise to hear that feelings of rage are yet another symptom of menopause that can be lessened through movement. Regular exercise, such as yoga, walking, or swimming, not only helps maintain physical health but also releases endorphins, which are natural mood lifters. Engaging in relaxation techniques such as deep breathing, meditation, or mindfulness can also help reduce stress and promote emotional resilience. Of course we can help you with ALL of this in our app.

Nutrition plays a crucial role in managing hormonal fluctuations and mood swings during perimenopause. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins provides essential nutrients that support hormonal balance and overall wellbeing. Avoiding caffeine, alcohol, and sugary foods can help stabilise blood sugar levels and minimise mood swings.

Hormone replacement therapy (HRT) may be recommended for women experiencing severe symptoms of rage and irritability. The GPs that form part of our community offer regular Q&A sessions as the decisions around HRT can be complex and shouldn’t be rushed into.

Cognitive-behavioural therapy (CBT) is another valuable tool for managing feelings of rage and improving emotional regulation during perimenopause. CBT helps individuals identify and challenge negative thought patterns and develop coping strategies to modify their behaviour and responses to triggering situations. By learning to reframe their perspective and develop healthy coping mechanisms, women can regain a sense of control over their emotions and navigate perimenopause with greater ease.

Managing feelings of rage during perimenopause requires a multifaceted approach that addresses the underlying hormonal changes while also incorporating movement, nutrition and so much more. Fortunately for you, that holistic support system exists in perfect form on the Owning Your Menopause app.