Perimenopause, the stage leading up to menopause, brings many physical and emotional changes. Hormonal fluctuations can cause hot flashes, insomnia, mood swings, and increased stress.
Although these changes can feel overwhelming at times, I’ve found a few simple habits that genuinely help me feel calmer, more balanced, and more like myself again.
1. Regular Exercise
I started exercising a few years ago and built a habit that I’m really grateful for today—especially because it happened right as I was entering my 40s.
It’s not about pushing myself hard anymore. It’s about consistency. Walking, light weights, stretching… things that support my body instead of exhausting it.
This simple shift has made a big difference in how I handle stress.
2. Mindfulness and Slowing Down
I don’t do anything complicated here. Just a few minutes of quiet, breathing, or simply sitting without distractions.
These small pauses during the day help me feel less overwhelmed and more present.
3. Quality Sleep (and Supporting It)
Sleep has become non-negotiable for me. When I don’t sleep well, everything feels harder.
I try to keep a consistent routine, reduce screen time in the evening, and create a calm environment before bed.
I’ve also started paying more attention to what supports my sleep. For example, adding magnesium in the evening (after checking my levels and speaking with a professional) has been something I personally found helpful for relaxation and better sleep quality.
It’s a small thing, but it can make a noticeable difference.
4. Writing Things Down (This Changed Everything for Me)
This is probably one of the simplest habits, but also one of the most powerful.
I started keeping a small journal/planner nearby, and whenever my thoughts feel overwhelming, I just write them down.
It helps me clear my mind, organize what I’m thinking, and stop the constant overthinking loop.
It’s not about journaling perfectly—just getting things out of my head and onto paper.
If you often feel mentally overloaded, this is something I would really recommend trying.
5. Music as a Daily Reset
One of my favorite little rituals is listening to music that instantly shifts my mood.
When I feel stressed or low on energy, I put on my headphones, play songs I love, and just take a few minutes for myself.
It sounds simple, but it works.
Having a good pair of comfortable headphones makes this ritual even more enjoyable because it creates that small “escape moment” during the day.
6. Breathing Techniques
I recently discovered the 4-7-8 breathing method, and it’s become one of my go-to tools when I feel stressed.
Inhale for 4 seconds, hold for 7, and exhale slowly for 8. Repeat a few times, and you can literally feel your body calming down.
Have you heard of this technique? And if you have—do you use it? I’d really love to know.
7. Setting Boundaries
This is something I’m still learning, but it’s so important.
Saying “no,” not overloading my schedule, and respecting my own energy has helped me reduce stress more than anything else.
In this phase of life, protecting your peace becomes a priority.
Conclusion
Perimenopause can feel like a lot—but I’ve realized it’s also an invitation to slow down and take better care of myself.
These habits aren’t complicated. They’re small, realistic, and something I can actually stick to.
And honestly, that’s what makes the biggest difference.
Less pressure.
More consistency.
And choosing what truly supports me—every day.
What I Personally Use (and Love)
Over time, I’ve added a few simple things to my routine that genuinely support how I feel day to day. Nothing complicated—just small tools that make a difference.
🧘♀️ For relaxation & better sleep
I started paying more attention to how I wind down in the evening, and this has helped me the most:
- Magnesium glycinate supplement Doctor’s Best High Absorption Magnesium Glycinate (for relaxation & sleep support)
- Herbal sleep tea blends Traditional Medicinals Chamomile Tea (like chamomile)
📓 For mental clarity
This is something I use almost daily:
- A simple journal/planner to write things down and clear my mind:
→ Intelligent Change “The Five Minute Journal”
🎧 For stress reset moments
One of my favorite small rituals:
- Comfortable noise-cancelling headphones for music and quiet time
→ Bose QuietComfort Headphones
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