Emotional Ups and Downs During Perimenopause? CBT and ACT Can Help
Written by: Dr. Marcie Dudeck
Emotional Ups and Downs During Perimenopause? CBT and ACT Can Help
Perimenopause is often thought of as a purely physical transition, marked by symptoms like hot flashes or irregular cycles. But, for many women, the emotional and psychological effects can be just as impactful – sometimes even more so. Heightened anxiety, mood swings, irritability, low motivation, sleep difficulties, and shifts in confidence or self-image are all common experiences during this stage of life. And yet, these emotional changes are often minimized, misunderstood, or left unaddressed.
If you’ve been struggling emotionally during perimenopause, you’re not alone-and help is available. Learn more about my approach to therapy here.
Support for Perimenopausal Women
At my Toronto-based virtual psychology clinic, I have a special interest in helping women navigate the emotional and psychological challenges of perimenopause. I draw upon two evidence-based approaches: Cognitive Behavioural Therapy (CBT) and Acceptance and Commitment Therapy (ACT) to help women understand and navigate perimenopause with greater clarity, self-compassion, and purpose.
Curious if therapy might help you feel more grounded? Book a free brief phone consultation today by emailing me here.
Why Therapy During Perimenopause Matters
Fluctuating hormone levels during perimenopause affect more than your physical body-they can influence how you think, feel, and respond to stress. These changes can amplify pre-existing anxiety, stress, or depressive symptoms, or bring on emotional symptoms for the first time. You may notice racing thoughts, emotional reactivity, rumination, or a growing sense that you don’t feel like yourself.
You may find yourself thinking:
“Why am I so reactive lately?”
“I feel anxious for no reason.”
“I’m not handling things the way I used to.”
Understanding what’s happening during this complex life transition and having the right tools to better manage it can make this life stage far more tolerable and even help you evolve into an upgraded version of yourself.
How CBT & ACT Can Help
CBT helps you identify and challenge unhelpful thought patterns that may be contributing to feelings of anxiety, guilt, or low mood. It’s a structured, goal-oriented approach that focuses on building emotional awareness and psychological flexibility. ACT complements this approach by teaching you how to interact differently with your negative thoughts and feelings rather than trying to suppress or eliminate them (which isn’t possible anyway). ACT teaches you to accept and coexist with uncomfortable emotions and thoughts without judgment, while living in line with your values.
Together, CBT and ACT can support you in:
Reducing anxiety, rumination, and emotional overwhelm
Managing irritability and mood fluctuations more effectively
Strengthening your sense of identity and values
Coping more effectively with change and building greater resilience
Learning to tolerate uncertainty and worry less
How I Can Help
As a psychologist with over two decades of experience and a special focus on women’s mental health and reproductive life transitions, I offer compassionate and personalized therapy designed to meet you where you are. Whether you’re feeling anxious, unsettled, or simply not like yourself, our work together will focus on helping you build clarity, confidence, and emotional steadiness during this time.
Therapy doesn’t erase the challenges of perimenopause—rather it gives you practical, evidence-based strategies to move through it with greater emotional strength and purpose. Let’s connect. Schedule your free brief phone consult by emailing me here to explore if we might be a good fit.
You don’t have to go through this alone.
If this speaks to what you’re going through, I’d be honoured to help. I offer secure virtual sessions across Ontario. Feel free toreach out for a free brief phone consultation to see if therapy under my care might be a good fit. Want to learn more about therapy with me? Visit my Services or About Me pages.