More easily stressed or thrown off balance than you used to be?
Why your 'Window of Tolerance to Stress' Changes in Perimenopause..
Perimenopause brings about profound hormonal shifts that can influence not just physical health, but emotional and psychological wellbeing as well.
An important concept in understanding how women experience stress during this time is the "window of tolerance"—a term used to describe the optimal zone of nervous system response where we can function effectively, manage emotions, and respond to challenges without becoming overwhelmed or shutting down.
During perimenopause, fluctuating levels of estrogen and progesterone both of which play key roles in regulating mood, cognition, and stress response—can significantly narrow this window. Oestrogen, for example, has an uplifting effect on the brain and supports the production of serotonin, a neurotransmitter that helps stabilize mood. When estrogen levels begin to decline or vary unpredictably, as they do in perimenopause, many women may find themselves more sensitive to stressors that previously felt manageable.
At the same time, progesterone, which has natural anti-anxiety and calming effects, also begins to diminish. This can make the nervous system more reactive, amplifying feelings of irritability, anxiety, or emotional overwhelm. The result is a heightened stress response, where small disruptions can suddenly feel unmanageable, and coping strategies that once worked may no longer feel effective.
If you feel like you're not handling daily life stress as well as you used to it's important to be compassionate with yourself and not view this as a sign of personal weakness or emotional instability—this is a physiological response to a shifting internal landscape.
Recognising that your window of tolerance may be lower during perimenopause allows for greater self-compassion as you also consider how you can create supports for yourself to help you navigate this time of transition with greater ease and resilience.
These might include:
-making sure that you are getting the nutrition that you need through your diet and addressing any nutrient deficiencies
-prioritising sleep
-addressing any hormone imbalances that might be making things harder
- regularly practicing breathwork, meditation and mindfulness practices (even a few minutes done regularly can help!)
- regularly looking at what drains you and setting some boundaries where needed eg. saying 'No' more often
-looking at what 'fills you up' or brings you joy and making time for these
-therapy (often old unresolved trauma can surface at this stage of life for healing)
-regular exercise or movement
Honoring the changes in your body, mind and spirit during perimenopause is a powerful act of self-awareness. This can be a challenging time of change on many levels, but the right support and understanding, this phase of life can also be a profound opportunity for growth, reflection, and renewed self-care.
Have a great week,
Annabel
