Perimenopause + Mental Health — Thorough Immersion Behavioral Health

"This is not a breakdown. This is a transition your brain is navigating in real time."

What's Happening in Your Brain

Estrogen and progesterone shifts affect mood, sleep, and focus
Anxiety, irritability, or low mood may spike around your cycle
Brain fog and forgetfulness are common — not signs of decline
Sleep disruption compounds emotional dysregulation

What Actually Helps

1
Track ItLog mood + energy daily. Look for patterns tied to your cycle.
2
Protect SleepConsistent bedtime. Cool room. Limit screens 1 hour before.
3
Move Your BodyEven 20 min of walking reduces estrogen-related mood dips.
4
Name ItSaying "this is hormonal" reduces shame and increases tolerance.

Signs This Is More Than Hormones

Persistent sadness or hopelessness lasting more than 2 weeks Thoughts of harming yourself Inability to function at work, home, or in relationships Anxiety that doesn't lift between cycles

"Hormonal shifts are real.
So is your right to feel better."

What I Notice Changes Around My Cycle

One Thing I Will Do to Support Myself This Week

Small, consistent, and kind to yourself

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This worksheet is for general educational purposes only and is not a substitute for professional medical or mental health care. It does not constitute medical advice, diagnosis, or treatment, and does not create a provider-patient relationship.