Hormonal changes can be confusing and unpredictable. Whether it’s PMS, perimenopause, or both, these times often bring shifts in how we feel physically, emotionally, and spiritually. How do we explain this to our partners when we often feel unsure ourselves?

Below are some ideas to help open up the dialogue and create a better experience for both of you.

Just Say Something

Many women try to hide the changes happening in their bodies. It can feel awkward to talk about PMS or perimenopause, as both are still treated as taboo. It may even feel unattractive or embarrassing. But we can’t hide what’s real. Sharing what you’re going through helps you feel more grounded and supported, and helps your partner understand that what’s happening is natural.

Talking releases pressure. Stuck energy needs to move. It’s also worth remembering that most men see the same confusing or negative portrayals of hormones in the media that we do. When you talk about what’s really happening, you take back the narrative and shape how you want to be seen and understood.

Rather than bottling up your emotions or letting frustration spill out in other ways, try some of these sentences to start an honest conversation:

• “I know I seem more emotional or sensitive lately. My hormones are shifting, and it takes time for my body to find its rhythm again.”

• “Sometimes I need space during PMS or perimenopause. It’s not about you, it’s about letting my system reset.”

• “I know you like to fix things. This isn’t something to fix, it’s something I’m moving through. What helps most is your patience and love.”

• “It’s hard to explain, but I’m becoming a more centered and self-aware version of myself.”

• “I know this change is a lot for both of us. Please be patient while I navigate it.”

• “Do you remember the ups and downs of puberty? This is similar, but now we understand what’s happening.”

• “My focus is shifting inward. I need more quiet time, and I hope you can support that.”

• “Thank you for listening and holding space for me. It means more than you know.”

• “Let’s stay open and check in with each other often. This will pass, and we’ll both grow through it.”

• “If I seem distracted or forgetful, know that there’s a real biological reason. It’s temporary. What helps most is compassion and patience.”

Don’t Feed the Stereotype

Culturally, we are taught to fear hormonal changes and to associate them with being unstable or irrational. This image of the “crazed woman” is damaging and false. The truth is that hormonal shifts magnify what already needs attention. They bring what is unbalanced to the surface so it can be seen and healed.

When you stay calm, communicate openly, and care for yourself, you help dismantle that outdated image. You show that emotional depth and self-awareness are not weaknesses, but strengths.

Keep the Dialogue Going

This is just the beginning. It may feel awkward at first, but honesty deepens connection. If the situation were reversed, most men would likely keep quiet about what they were going through. Women, on the other hand, thrive when we express ourselves. Talking helps us process change and allows those around us to show compassion.

Learning to speak up for yourself and shape the energy in your environment is one of the quiet powers that comes with hormonal awareness, whether you’re navigating PMS, perimenopause, or the many cycles in between.