Understanding the Phases of Perimenopause

Perimenopause. Just saying the word can stir up a whirlwind of feelings.

Confusion, frustration, maybe even a little fear.

But what if I told you it’s not just a phase to endure but a journey to embrace?

A time to rediscover yourself, to tune into your body’s whispers (and screams), and to step into a new chapter with confidence.

Let’s walk through the phases of perimenopause together, unpack what’s really happening, and explore some practical perimenopause support strategies that can make this transition smoother and even empowering.

Are you in perimenopause? Listen to this episode of Midlife by Design to find some clarity!

What Exactly Is Perimenopause?

Before diving into the phases, let’s get clear on what perimenopause actually means.

It’s the transitional period before menopause, when your ovaries gradually start producing less estrogen. This phase can last anywhere from a day (which happens through surgical means, e.g. a hysterectomy) to a decade or more. It's a slow, gradual change that doesn't necessarily feel slow or gradual.

You might notice your periods becoming irregular, mood swings popping up like your uninvited nosy neighbor, or hot flashes that feel like someone torched you from the inside. Check out Episode 55 of Midlife by Design: Am I in Perimenopause? if you need help discerning whether you're in this phase or not.

Eventually, every woman lands here, and it's about so much more than just your body's symptoms.

It’s about transformation.

Your body is shifting gears, and your mind and spirit are invited to shift with it.

Perimenopause Support Strategies That Actually Work

So, how do you navigate this rollercoaster without losing your mind?

Here’s where perimenopause support strategies come in. Think of them as your toolkit for self-care, self-discovery, and self-love during this time.

• Listen to Your Body: Keep a journal or use an app to track symptoms, moods, and energy levels. Awareness is power. Use the one in my free perimenopause survival guide here.

• Prioritize Sleep: Sleep can be elusive during perimenopause, but it’s non-negotiable. Create a calming bedtime routine and talk to your doctor about natural sleep aids like magnesium or herbal teas.

• Nourish with Food: Focus on whole foods rich in protein (start eating it like it's your job), calcium, and vitamin D to support hormonal balance, strength, and bone health.

• Move Mindfully: Exercise isn’t about punishing your body; it’s about celebrating it. Yoga, walking, or gentle strength training can boost mood and energy. Get those endorphins firing!

• Seek Connection: Whether it’s a support group, a trusted friend, or a coach like me, sharing your journey can lighten the load, deepen your understanding of this phase, and support you through the transition. (Book a free call with me here to chat about how I can help.)

  
  

How much time do you allow for pause? Check out episode 64 of Midlife by Design for practical ways to put the PAUSE into perimenopause.

What Are the 3 Stages of Peri/menopause?

You might be wondering, “Are there really stages within perimenopause?” The answer is yes, and understanding them can feel like having a map in unfamiliar territory. Here’s a breakdown of the three main stages many women experience:

1. Perimenopause: these are the hormonal changes and all of the chaos leading up to actual menopause, which can happen overnight (surgically) or last for over a decade.

2. Menopause: More noticeable changes in cycle length and symptoms like hot flashes begin.

3. Post-Menopause: The phase after the transition when your body's hormone levels have left the chaos behind, but are very different than they were before you experienced the transition.

   
   

Knowing these stages helps you anticipate what’s coming and respond with compassion rather than frustration. This is a natural phase for every woman, and is about tuning into your body’s unique rhythm instead of fighting the beat.

Embracing the Emotional Landscape of Perimenopause

Perimenopause isn’t just a physical journey; it’s an emotional odyssey.

You might feel like you’re on a seesaw of emotions - one minute soaring with clarity, the next plunging into doubt or sadness. One minute blissfully happy about your life choices, the next minute raging about the sound of a text coming in on your phone.

Sound familiar?

This emotional turbulence is normal.

Your brain chemistry is shifting alongside your hormones.

The key to thriving during this phase is understanding that you don’t have to be a passenger on this emotional ride. You can learn to steer.

• Practice Mindfulness: Simple breathing exercises or meditation can ground you when emotions feel overwhelming.

• Express Yourself: Write, paint, dance, or talk it out. Creativity and communication are powerful outlets for moving this energy through your body.

• Seek Professional Support: Therapists or coaches who understand perimenopause can offer tools and perspectives that make a difference (like me :).

  
  

Remember, this emotional phase is not a sign of weakness but a call to deeper self-awareness and healing.

Curious what it looks like to work with a coach? Here's a story about Jennifer--a client of mine who was a little lost in this phase, and how we used her Human Design to come back to center.

Practical Tips to Thrive Through Perimenopause

Okay, so you know the phases, you get the emotional ups and downs, and you’re ready to take action. Here are some practical tips to help you thrive:

1. Learn what truly supports you by understanding your Human Design: Some women need a break from burnout, while others need to set better boundaries. Some need to move in the morning while others need more rest. Learn what your design says about you and start experimenting with it.

2. Hydrate Like a Pro: Water is your best friend. It helps flush toxins and keeps your skin glowing. (This is true no matter what phase of life you're in, but you'd be surprised at how dehydrated you are when you start making a conscious effort to drink more water!)

3. Limit Caffeine and Alcohol: I know. You probably hate this idea. And I don't want to steal your joy, but it is true that both can exacerbate hot flashes and disrupt sleep.

4. If It Feels Right, Explore Supplements: Talk to your healthcare provider about options like vitamin B6, omega-3s, or black cohosh. There are so many options out there that can help you feel better in your body. Don't suffer, but also, don't mask your symptoms with a drug without listening to the message your body is trying to tell you!

5. Celebrate Your Body: Wear clothes that make you feel good, indulge in skincare rituals, and honor your changing shape. Episode 67, 68, and 69 all explore midlife body and our confidence. Listen in for tips on how to feel great and love on your body, even if it's a little fluffier than it used to be.

   
   

Perimenopause is a marathon, not a sprint. Pace yourself, and don’t forget to celebrate the small victories along the way.

Your Journey, Your Power

Navigating perimenopause is no small feat. It’s a time of endings and beginnings, of shedding old skins and stepping into new light. You’re not alone in this. With the right knowledge, support, and mindset, you can transform what feels like chaos into clarity.

So, what’s your next step?

Maybe it’s starting a symptom journal, trying a new self-care ritual, or simply giving yourself permission to feel all the feels.

Whatever it is, know this: you have the power to write your own perimenopause story - one filled with resilience, wisdom, and grace.

Embrace the journey. It's beautiful, when you allow it to be. You’ve got this.