Why You Feel So Sensitive to Stress in Perimenopause and Beyond—and How to Take Back Control
- lrosenthall
- Apr 29
- 3 min read
Ladies,
If you’ve recently found yourself more reactive, more anxious, or more exhausted by things that never used to bother you—please know this: it’s not just in your head, and you are not alone.
As a working mom, healthcare provider, and woman navigating my own wellness journey, I know how hard it is to function when your body feels like it's working against you. Many women in their 30s, 40s, and 50s are silently struggling through the emotional and physical toll of perimenopause—and stress is one of the biggest triggers. Let’s talk about what’s really happening to your nervous system, your hormones, and your health.
Why Perimenopause Makes You More Sensitive to Stress
During perimenopause, estrogen and progesterone levels fluctuate wildly. These hormones don’t just control your cycle—they also interact with the brain’s neurotransmitters and influence your stress response.
Low progesterone can make you feel anxious, wired, and unable to sleep.
Estrogen drops can decrease serotonin, which affects mood, memory, and emotional regulation.
The HPA axis (your hypothalamus-pituitary-adrenal system) becomes more sensitive during this time, meaning stress hits harder and recovery takes longer.
📚 Evidence: A 2022 article in Frontiers in Endocrinology shows that estrogen plays a significant role in regulating the stress response and mood by modulating the HPA axis (source).
What Chronic Stress Does to Your Body Over Time
If unmanaged, stress isn't just uncomfortable—it becomes dangerous. Chronic stress raises cortisol, which can lead to:
Insulin resistance and weight gain
Increased inflammation
High blood pressure
Worsening perimenopausal symptoms
Autoimmune flares or new-onset conditions
📚 According to the American Psychological Association, chronic stress contributes to six of the leading causes of death: heart disease, cancer, lung disease, accidents, cirrhosis, and suicide (source).
Ask Your Provider: Labs & Conversations You Deserve to Have
If you’ve been feeling "off," advocate for yourself. Ask your provider to explore how stress may be affecting your health. Here are labs and assessments to consider:
🔬 Core Labs to Request:
Cortisol (morning & evening or salivary panel)
DHEA-S
Thyroid panel (TSH, Free T3, Free T4, Reverse T3, TPO antibodies)
Sex hormones (Estradiol, Progesterone, Testosterone)
Fasting glucose, HbA1c
CRP (C-reactive protein) & Homocysteine (markers of inflammation)
Vitamin D, B12, Magnesium levels
🩺 Discussion Tips:
Share patterns like poor sleep, fatigue, anxiety, or difficulty coping with daily life.
Bring a symptom journal or timeline.
Ask how to create a preventive wellness plan vs. only treating symptoms.
5 Daily Practices to Regulate Your Nervous System
You don’t have to overhaul your life. You just need consistent micro-habits that soothe your nervous system. Here’s what I practice and recommend:
1. Intentional Breathing + Grounding
Try this: Inhale for 4, hold for 4, exhale for 8. Do this barefoot outside for added grounding.
Why it works: Longer exhalations activate your parasympathetic (“rest & digest”) system.
2. Nervous System-Friendly Nutrition
Focus on high-fiber, protein-rich meals with healthy fats.
Add magnesium-rich foods: spinach, avocado, pumpkin seeds.
Avoid caffeine on an empty stomach—this spikes cortisol and worsens anxiety (source).
3. Adaptogenic Support
Consider Ashwagandha or Rhodiola for adrenal balance (study).
L-theanine and Magnesium glycinate may reduce tension and improve sleep quality.
Consult your provider before starting any supplements.
4. Intentional Movement
Best options: Walking, yoga, resistance training, or dancing.
Why it matters: Movement metabolizes stress hormones and builds resilience.
5. Evening Rituals to Wind Down
No screens after 9 PM. Try journaling, dim lights, lavender oil, and a calming tea.
Prioritize sleep—it’s the foundation of healing.
Ready to Get Started? Download Your Free Wellness Reset Worksheet
I created a free Stress & Nervous System Reset Checklist just for our She Chose Wellness community. It includes:
✅ Daily rituals to regulate your nervous system✅ A journal prompt to help you identify your top stress triggers✅ A “wellness discussion prep sheet” to bring to your next doctor visit✅ Supplement tracker✅ Lab testing checklist
You don’t have to wait for burnout or breakdown to make a change. Start small, stay consistent, lean into the support of this sisterhood and Make wellness your best accessory!
Your sister in wellness,
Lauren
Comentários