Part 5: Nurturing Mental and Emotional Well-Being

Written By Jesse Allen

The Heart of Wellness 

Welcome to the final installment of our series, Empowered Wellness: Thriving Through Perimenopause and Beyond. Over the past weeks, we’ve explored the foundational pillars of movement, nutrition, sleep, and recovery. Now, we arrive at the fifth and arguably most personal pillar: mental and emotional well-being. 

This pillar is where all others converge. It’s the part of wellness that shapes how we navigate life’s transitions, including the profound changes of perimenopause and menopause. This article will explore strategies to strengthen your mental and emotional resilience, dispel common myths, and highlight how this pillar ties everything together. 

The Unique Challenges of Perimenopause 

Perimenopause introduces a host of emotional changes alongside physical symptoms. Fluctuating estrogen levels can affect neurotransmitters like serotonin and dopamine, influencing mood, motivation, and emotional stability. Add life’s demands—career, relationships, aging parents—and it’s no wonder midlife can feel overwhelming. 

Common Emotional Symptoms During Perimenopause 

  • Increased anxiety or irritability 

  • Mood swings or feelings of sadness 

  • Difficulty concentrating or memory lapses (often called brain fog) 

  • Loss of confidence or motivation 

It’s important to know that these changes are normal and not a reflection of your worth or capability. 

Addressing Common Misconceptions About Emotional Health 

Myth 1: “It’s Just Hormones—You Can’t Do Anything About It” 

While hormonal changes play a role, there’s plenty you can do to support your mental and emotional health, from lifestyle adjustments to targeted supplements like BALANCE10. After 4 weeks of consistently using BALANCE10, 83% of participants in a consumer trial reported that they could better cope with stress. 

Myth 2: “You Should Always Stay Positive” 

Toxic positivity can dismiss genuine feelings. It’s okay to acknowledge tough emotions—it’s the first step toward addressing them constructively. 

Myth 3: “Seeking Help is a Sign of Weakness” 

Reaching out for support, whether from a therapist, friend, or support group, is an act of strength and self-respect. Research consistently shows that having strong social connections, including close friends and a supportive network, significantly contributes to improved mental and emotional well-being, with studies indicating that individuals with strong social support are less likely to experience depression, anxiety, and stress, while those lacking such connections are at a higher risk for mental health issues. 

Strategies for Mental and Emotional Well-Being  

1. Embrace Self-Compassion 

  • Speak to yourself with kindness, as you would to a close friend. 

  • Accept that it’s okay to not have everything “figured out” right now. 

2. Build a Support System 

  • Surround yourself with people who uplift and understand you. 

  • Seek out communities of women navigating similar transitions, like Shala’s community resources. 

3. Practice Mindfulness 

  • Try mindfulness meditation or deep-breathing exercises to ground yourself in the present moment. 

  • Research published in JAMA Internal Medicine found that mindfulness meditation significantly reduces symptoms of anxiety and depression in midlife women. 

4. Engage in Creative Outlets 

  • Activities like journaling, painting, or gardening can serve as therapeutic ways to process emotions. 

  • A study in Art Therapy: Journal of the American Art Therapy Association found that creative activities improve emotional well-being and reduce stress. 

5. Leverage Nutritional Support 

  • Incorporate adaptogens like Rhodiola Rosea to support stress resilience. 

  • Shala’s BALANCE10 includes Rhodiola and Black Cohosh, both shown to promote emotional stability. 

6. Seek Professional Guidance When Needed 

  • Don’t hesitate to consult a mental health professional if you’re struggling. Therapy can provide invaluable tools for navigating this life stage. 

The Science of Emotional Resilience 

Scientific studies affirm the power of intentional practices to support emotional health: 

  • Research in the Journal of Psychosomatic Research highlights the connection between physical activity and reduced symptoms of depression. Even a 30-minute walk can boost mood significantly. 

  • A study in the American Journal of Psychiatry shows that cognitive-behavioral therapy (CBT) is highly effective in addressing anxiety and mood swings associated with hormonal changes. 

  • The Journal of Women’s Health found that women who prioritize sleep and stress management report higher life satisfaction and fewer perimenopausal symptoms. 

Bringing it All Together 

Mental and emotional well-being is the foundation upon which all other pillars rest. When your mind and heart are nourished, you’re better equipped to move your body, make thoughtful nutritional choices, prioritize sleep, and embrace recovery. 

Reflect on Your Journey 

  • Which pillars resonate most with you right now? 

  • How will you integrate the lessons from this series into your daily life? 

Wellness is not about perfection but progress. Small, consistent efforts lead to meaningful change. 

A Life Well Lived 

As we conclude this series, remember that wellness is a lifelong journey. Each pillar—movement, nutrition, sleep, recovery, and mental and emotional well-being—plays a vital role in helping you thrive during perimenopause and beyond. 

At Shala, we celebrate every step you take toward becoming your complete self. Through challenges and triumphs, remember that you are capable, deserving, and strong. 

Thank you for joining us on this journey. Stay connected with Shala’s blog for more insights, resources, and community. Together, we’ll navigate this transformative stage of life with grace, courage, and vitality. 

Here’s to your empowered wellness! 

Jesse Allen
Next

Part 4: The Importance of Recovery