Perimenopause: The Truth About Those First Shifts

How to know you're in it and keep your cool in the process.

By Tracey Fripp

Is this the beginning? Perimenopause, I mean. Is that random heatwave my new normal?

Lately, I've been feeling like I might just have an invisible “Do Not Disturb” sign hanging around my neck. It’s strange; I can’t put my finger on one thing that sets me off, but everything seems to rattle me. From misplacing my keys to getting stuck in traffic, the tiniest things trigger an inner storm. Sound familiar?

An older sister suggested I might be experiencing perimenopause. I had to laugh. I’ve known this phase was coming—I’ve been supporting women through it for years, helping them manage the shifts and embrace the changes. When my own symptoms started, it didn’t catch me off guard, but I found myself noticing every little shift. As I felt my body changing, from the missed periods to those tell-tale warm waves, I began to roll with it. And as I did, it clicked: this was my turn to experience what I’d guided others through so many times before.

I’d been skipping periods, breaking out in hot sweats at the worst times, and feeling ready to throw something across the room over absolutely nothing. Oh, and don’t even get me started on the tossing and turning at night.

Perimenopause: The Not-So-Sneaky Guest

Turns out, perimenopause doesn’t always wait politely at the door. For some, it can sneak up as early as the late thirties, though most women feel the shift in their early forties. And while menopause itself starts after you’ve gone a full year without a period, the years leading up to it can be an unpredictable blend of ups, downs, and “why am I so angry” moments.

If you’re noticing some wild mood swings, random hot flashes, or sleep struggles, perimenopause may be introducing itself. You’re not losing it—those symptoms are very real and rooted in the hormonal shifts happening under the surface.

Knowing When It Starts

Hormones like estrogen and progesterone start to dance their own new rhythm during perimenopause. And, while it might feel like a battle with yourself at times, these changes don’t mean you have to surrender to them. Being aware and making mindful tweaks can help you stay grounded in the midst of these fluctuating tides.

1. Get Clear on Your Baseline: It helps to get a snapshot of your hormone levels if you can. Hormone levels vary widely between women, and what’s “normal” for one person may not be for you. Having a clear view of your baseline can be a game-changer in knowing how to adapt your habits to best support your body.
2. Embrace Lifestyle Tools: Research, including findings from the Journal of Women’s Health, highlights that perimenopause can trigger inflammation as hormones shift, often showing up as joint pain, dry skin, and even mood changes. Make friends with antioxidant-rich foods, leafy greens, and stay active. A healthy diet and regular exercise can be powerful allies against the rollercoaster ride.
3. Find Your Chill: Your nervous system is on this journey with you, so nurture it! A little vagal toning (think gentle movements, stretching, breathing techniques) can work wonders for stress. For me, it’s early-morning walks, acupuncture, and some soothing ear massages that remind me to slow down and tune into the present.

Beyond the Symptoms: Embracing the Shift

Yes, it’s true: we’re moving into a new phase, but it’s a phase that brings more than just challenges. Growing older, feeling wiser, and embracing this transformation can be a powerful step forward.

Perimenopause, like any big life shift, can be daunting, but it’s also a chance to pause, reconnect, and tune into our own needs.