How Self-Therapy Helped Me Navigate Perimenopause

Perimenopause can feel like an unexpected storm, disrupting the familiar rhythms of life. One moment, everything seems in balance; the next, you're navigating mood swings, sleep disturbances, and a shifting sense of self. If you're experiencing this, know that you're not alone. I've been there, and through self-therapy and introspection, I've found tools to cope and thrive. I want to share my journey with you, offering insights and resources that may help you on your path.

Understanding Perimenopause: More Than Just Physical Changes

Perimenopause is the transitional phase leading up to menopause, marked by fluctuating hormone levels that can cause a variety of symptoms. These changes can affect your body, emotions, and mental clarity. Common symptoms include:

• Irregular periods

• Hot flashes and night sweats

• Mood swings and irritability

• Sleep disturbances

• Decreased libido

• Brain fog and memory issues

These symptoms can be disorienting, especially when they appear suddenly. It's essential to recognize that these changes are a natural part of aging and not a reflection of personal failure or weakness.

The Emotional Impact: Feeling Like a Stranger in Your Own Body

When I first started experiencing perimenopausal symptoms, I felt like I was losing control. I was more irritable, prone to tears, and disrupted sleep. It was as if my body had betrayed me. I began to question my identity and capabilities, leading to feelings of anxiety and depression.

This emotional turmoil is common during perimenopause. Hormonal fluctuations can significantly impact neurotransmitters in the brain, affecting mood and emotional regulation. Understanding this connection helped me realize that my feelings were valid and not a sign of personal inadequacy.

Discovering Self-Therapy: A Path to Healing

In search of relief, I turned to self-therapy - a practice of self-guided therapeutic techniques aimed at improving mental health and emotional well-being. Self-therapy empowered me to take control of my healing process, fostering self-awareness and resilience.

Journaling: Writing as a Tool for Clarity

Journaling became a cornerstone of my self-therapy practice. By putting my thoughts and feelings on paper, I could identify patterns, triggers, and progress over time. Journaling provided a safe space to express emotions without judgment.

Benefits of Journaling:

• Enhances self-awareness

• Helps track symptoms and triggers

• Provides emotional release

• Facilitates problem-solving

Tips for Effective Journaling:

• Write regularly, even if only for a few minutes each day

• Be honest and unfiltered

• Focus on feelings, not just events

• Use prompts to explore deeper emotions

Mindfulness and Meditation: Cultivating Present-Moment Awareness

Mindfulness and meditation practices helped me stay grounded amidst the chaos. By focusing on the present moment, I could reduce anxiety and improve emotional regulation.

Simple Mindfulness Techniques:

• Breathing Exercises: Practice deep, slow breaths to calm the nervous system.

• Body Scans: Pay attention to physical sensations, promoting relaxation.

• Guided Meditations: Use apps or recordings to facilitate meditation sessions.

Regular mindfulness practice can lead to improved mood, better sleep, and reduced stress levels.

Connecting with Others: The Power of Shared Experiences

Isolation can exacerbate the challenges of perimenopause. Connecting with others who understand your experiences can provide comfort and practical advice.

Ways to Build Connections:

• Join support groups, either in-person or online

• Attend workshops or seminars on women's health

• Engage in community activities focused on wellness

Sharing your journey with others can foster a sense of belonging and reduce feelings of loneliness.

Introducing the 365-Question Self-Discovery Journal

Through my journey, I realized the importance of structured self-reflection. And that’s part of why I created something deeply personal: a 365-question journal designed for women in midlife who are asking, “Who am I now?”

These questions are gentle yet powerful. They guide you inward, spark clarity, and help you rediscover the version of you that might’ve been buried under burnout, responsibilities, or hormonal shifts.

Features of the Journal:

• Daily Prompts: Thought-provoking questions to explore your thoughts, feelings, and experiences.

• Thematic Organization: Sections focused on various aspects of life, such as relationships, career, and personal values.

• Flexible Format: Suitable for daily use or as needed, accommodating your schedule and preferences.

Here’s a sample prompt from the journal:

Day 38:
What have you outgrown emotionally, and what would it feel like to lovingly release it?

Even one question a day can be life-changing.

Your Next Step (If You're Ready)

If this blog resonated with you - if you’re craving clarity, connection, and a deeper relationship with yourself - I’d love for you to explore the journal. It's a companion, a mirror, and a soft space to land during a chaotic season.

👉 Available now as a beautiful paperback

You don’t have to figure this all out alone. Start with a question. Start with you.