April is National Stress Awareness Month, and if you’re in the throes of perimenopause or menopause, the reminder couldn’t come at a better time. The hormonal shifts we experience during this transition can already feel like a rollercoaster—add life stress, systemic inequities, and caregiving fatigue, and it’s no wonder so many of us feel like we’re carrying the weight of the world.
For women of color, the stakes are even higher. Research shows that Black and Latina women often enter perimenopause earlier, experience more intense symptoms, and face greater barriers to care. And we’re more likely to be navigating these changes while juggling jobs, families, and generational caregiving roles. Understanding how stress affects menopause—and what we can do about it—isn’t just self-care. It’s a survival strategy.
The Stress-Menopause Connection
During perimenopause, estrogen and progesterone levels fluctuate wildly before tapering off. These hormones play a major role in regulating mood, sleep, memory, and metabolism. So when they’re out of balance, everything can feel out of sync. Stress, which activates the body’s fight-or-flight response, can intensify symptoms like:
- Hot flashes
- Insomnia
- Anxiety and mood swings
- Fatigue
- Brain fog
- Depression
When chronic stress is layered on top of hormonal changes, the result can be a vicious cycle—more symptoms lead to more stress, which worsens the symptoms. And yet, too often, women—especially women of color—are told to “push through it” instead of being offered real support.
Stress doesn’t just come from what’s around you—it comes from what you let in.
Give yourself permission to rest, reset, and say no to what drains you. There are powerful, evidence-based ways to reduce stress and support your mental, physical, and emotional health during this transition:
Cognitive Behavioral Therapy (CBT)
CBT is a type of talk therapy that helps reframe negative thinking patterns and reduce anxiety, depression, and even hot flash frequency. It’s especially helpful for women experiencing mood swings or insomnia during menopause. Apps, books, and telehealth providers now offer CBT-based tools that you can access from home.
Mindfulness & Meditation
Breathing exercises, mindfulness meditation, and guided visualizations can help calm your nervous system. Even just 5–10 minutes a day of deep breathing or body scanning can ease tension and improve emotional regulation.
Gentle Movement
Walking, yoga, stretching, and dance help release physical tension and boost mood-enhancing endorphins. No gym required—just movement that feels good.
Nourishment, Not Restriction
A balanced, whole-foods-based diet can reduce inflammation and support hormone balance. Focus on leafy greens, lean protein, whole grains, and healthy fats. Hydration is key, too.
Prioritize Sleep
Create a wind-down ritual before bed—think herbal tea, a warm shower, or screen-free time. If sleep disturbances persist, speak to a provider about solutions tailored to your hormonal phase.
Find Your Circle
Isolation can magnify stress. Build or join a community that centers women like you. Whether it’s a support group, an online platform, or a group chat with trusted friends, shared stories = shared strength.
Seek Culturally Competent Care
Advocate for care that respects your lived experience. Look for providers trained in menopause care and who understand the intersection of race, gender, and health. If you can’t find one locally, consider telehealth options like those offered by companies such as Midi or Alloy.
Peace is a Journey
You don’t have to “tough it out.” Menopause is a biological milestone, not a personal failing. And stress isn’t a badge of honor—it’s a warning sign. Managing menopause stress isn’t just about reducing symptoms—it’s about reclaiming your peace, your power, and your joy. One breath, one boundary, one choice at a time.
APRIL 2025