NATUROPATHIC DOCTOR IN ONTARIO
Is It Just Stress or Hormones?
Understanding Mood Changes During the Menopausal Transition
Stress and Mood in Perimenopause
Mood changes during perimenopause can be confusing, frustrating, and often misunderstood. You might feel like you’re “not yourself”—more anxious, irritable, or down than usual—and wonder whether it’s just the demands of life, a sign of burnout, or something else altogether.
At Sequence Wellness, we hear it all the time:
“I’m snapping at my family and I don’t know why.”
“I feel flat and unmotivated, and I used to be so driven.”
“I wake up with anxiety for no reason.”
For many women, these mood shifts are not just a result of life stress—they’re deeply connected to hormonal changes. In this post, we’ll explore how hormones impact your emotional landscape during perimenopause, how to distinguish between stress and hormone-related symptoms, and how to support your mental well-being naturally and effectively.
Perimenopause and Emotional Health: What’s the Connection?
Perimenopause is a transitional phase that can last several years, typically beginning in your late 30s or 40s. During this time, estrogen and progesterone levels begin to fluctuate—and eventually decline.
These hormonal changes affect more than your cycle; they impact your brain chemistry, your stress response, and your emotional regulation. It’s not “just in your head”—it’s happening because of your head, or more specifically, how your brain responds to hormone fluctuations.
Estrogen and Mood
Estrogen supports the production and activity of several mood-regulating neurotransmitters, including serotonin, dopamine, and norepinephrine. It enhances the function of serotonin receptors in the brain and helps prevent the breakdown of serotonin.
When estrogen levels fluctuate unpredictably (especially during early perimenopause), you might experience:
- Increased anxiety or panic
- Depressed mood or flat affect
- Reduced ability to cope with stress
- Irritability or emotional reactivity
These shifts can be sudden and seem out of proportion to what’s actually happening in your life.
Progesterone and the Calming Effect
Progesterone is another major player. It has anti-anxiety properties due to its interaction with GABA receptors—the same calming system targeted by medications like benzodiazepines.
As progesterone begins to decline (which often happens before estrogen does), you may notice:
- Restlessness, especially at night
- More frequent or intense anxiety
- Difficulty winding down
- Poor sleep, which further impacts mood
In essence, progesterone helps your brain “turn down the volume,” and without it, everything feels louder.
Is It Stress or Hormones? (Hint: Often, It’s Both)
Life stress and hormonal changes often feed off each other. You may already be juggling work, family responsibilities, aging parents, and financial pressures—all while your hormones are destabilizing your brain chemistry and sleep cycles.
Signs your mood changes are hormone-influenced:
- Symptoms appear or worsen mid-cycle or before your period
- Your mood changes came on in your late 30s or 40s without a major life event
- Your irritability or anxiety worsens during ovulation or luteal phase
- You’re also experiencing other perimenopausal symptoms (sleep disruption, irregular periods, brain fog, hot flashes)
While life stress alone can cause mood shifts, the hormonal backdrop of perimenopause can amplify everything.
What About Depression or Anxiety Disorders?
It’s important to distinguish between mood symptoms that are hormone-related and clinical mental health conditions like major depressive disorder or generalized anxiety disorder.
That said, perimenopause can unmask or exacerbate underlying mental health vulnerabilities, especially if they’ve been dormant or well-managed until now.
If your symptoms are significantly impairing your quality of life or persisting outside of cyclical patterns, speak with a qualified mental health provider. At Sequence Wellness, we work collaboratively with mental health professionals when needed to provide well-rounded care.
Natural Ways to Support Mood During Perimenopause
We use a layered approach to mood support, starting with your biochemistry and building outward into lifestyle, nutrition, and mindset.
1. Hormone Support
- Chaste Tree (Vitex) may help balance progesterone and reduce premenstrual anxiety
- Phytoestrogens (like soy isoflavones or red clover) can gently modulate estrogen receptors
- DUTCH hormone testing or Mira at-home serial hormone testing can help identify imbalances and guide personalized support
If hormone therapy is appropriate, we offer individualized options using bioidentical hormones and monitor outcomes closely.
2. Nervous System Regulation
Chronic stress shifts your body into a constant state of fight-or-flight, making it harder to regulate mood. We will often recommend:
- Magnesium glycinate or taurate to calm the nervous system
- L-theanine for focus and calming without sedation
- Adaptogens like rhodiola or ashwagandha for adrenal resilience
- Mindfulness practices, breathwork, yoga or nature time to shift out of chronic stress mode
3. Nutrition for Emotional Health
The gut-brain-hormone axis is real. Blood sugar swings, inflammatory foods, and nutrient deficiencies can all affect your mental state.
Supportive nutrition strategies include:
- Eating regular meals with balanced macronutrients
- Reducing added sugars and alcohol
- Including omega-3s (from fatty fish or supplements)
- Ensuring intake of B-vitamins, iron, and zinc
- Incorporating gut-friendly foods (fermented vegetables, yogurt, fiber)
4. Movement and Mood
Exercise supports mood by boosting dopamine, serotonin, and endorphins. It also lowers cortisol and improves sleep.
Even moderate movement like brisk walking, dancing, or yoga can have profound emotional benefits. The key is consistency and choosing something you enjoy.
When Should You Consider Additional Support?
If your mood symptoms are interfering with your daily function—at work, in your relationships, or in your ability to care for yourself—it’s time to seek support.
We take your symptoms seriously and work with you to understand whether they’re primarily hormonal, lifestyle-related, or a combination. From there, we build a strategy that addresses the root cause—not just the surface.
You’re Not “Too Sensitive” or “Losing It”
One of the most damaging messages women receive is that they’re overreacting, hormonal, or just “going through a phase.” But this phase is real—and it matters.
Your mood matters. Your energy matters. Your mental well-being is not a luxury; it’s a vital part of your health.
If you’re ready to stop guessing and start feeling better, book a consultation with Sequence Wellness. We’re here to help you understand your body, support your hormones, and feel emotionally steady again.
Dr. Sarah Goulding, Naturopathic Doctor
Dr. Sarah Goulding is a licensed naturopathic doctor in Ottawa Ontario and has a BSc in neuroscience and biology from Dalhousie University (2004), and did her 4-year naturopathic training at the Canadian College of Naturopathic Medicine (2010). She’s since accumulated over a decade of clinical experience, and refined her practice to focus on women’s health and digestion. She is licensed and registered as a Naturopathic Doctor in Ontario by The College of Naturopaths of Ontario (CONO) and is a member of the Canadian Association of Naturopathic Doctors (CAND) and the Ontario Association of Naturopathic Doctors (OAND).
Dr. Sarah Goulding blends science and compassion, and acts as a personal health researcher to help you navigate your health. Tools that she uses include nutrition, supplements and botanicals, bioidentical hormones, and lifestyle modifications. The closer you get to the root cause, the gentler the therapies needed to resolve the issue.
Dr. Elizabeth Miller, Naturopathic Doctor
Dr. Miller completed her doctor or naturopathic medicine degree at the Canadian College of Naturopathic Medicine, and holds a Master’s and Bachelor’s of science in Human Health and Nutrition from the University of Guelph. Her extensive knowledge of nutrition and her strong foundation in scientific research allows for a very thorough approach to your care. She is licensed and registered as a Naturopathic Doctor in Ontario by The College of Naturopaths of Ontario (CONO) and is a member of the Canadian Association of Naturopathic Doctors (CAND) and the Ontario Association of Naturopathic Doctors (OAND).
She is passionate about teaching holistic health to help women understand their bodies and get to the root cause of their health issues. Her areas of special interest include women’s health, hormonal health, gastrointestinal health, and pediatrics.
Dr. Janna Fung, Naturopathic Doctor
Dr. Janna Fung is a licensed naturopathic doctor with a special interest in dermatology and women’s health. She has a passion for evidence based preventative medicine and strives to empower patients with the knowledge to achieve their optimal health. She understands collaborations is the only way to develop realistic sustainable health/wellness results and strives to develop individualized health goals with patients.
