A Guide to Stress Relief During Perimenopause
We've long been told that rising stress and anxiety during perimenopause are simply the result of shifting hormones. But the connection runs deeper. Stress, anxiety, and past trauma can actually influence how your body produces hormones, making this transition more challenging than it needs to be. Instead of just treating the surface, it’s time to explore a more holistic approach—one that nurtures both body and mind for a smoother, more balanced journey through perimenopause.
A Guide for Your Journey
Perimenopause isn’t just a phase—it’s a deeply transformative time in a woman’s life. At The Way Apothecary, we believe this stage is an opportunity to reconnect with your body, honor its wisdom, and find natural ways to nurture yourself. Allow stress to show you the areas of your life that need work.
That said, when you are in the thick of things, stress can often feel like an unwelcome guest during this transition, but with the right tools and a holistic approach, you can navigate it with grace and balance. Following is a natural guide to keeping stress levels manageable during perimenopause
Cultivate Mindfulness
Mindfulness is like hitting the pause button for your brain.
How to start: Spend 5-10 minutes a day doing deep breathing or using a meditation app.
Why it works: It helps you relax, lowers stress hormones, and boosts your mood.
Pro Tip: Pair mindfulness with a little stretch or muscle relaxation to really melt the tension away. We highly suggest purchasing an aromatherapy diffuser and diffusing oils that help lower cortisol levels such as black spruce, lavender, hinoki, or sweet orange.
Try Some Adaptogen Magic
Adaptogens are like your body’s stress-fighting superheroes.
Top picks: Shatavari, ashwaganda, and Holy Basil.
How to use them: Brew them into teas, add tinctures to water, or take them as capsules—if you're unsure where to start, get in touch with a trained herbalist to help guide you.
Why they work: They help balance out stress hormones and support your adrenal glands.
Get Moving (But Keep It Fun)
Exercise doesn’t have to feel like a chore—find what you enjoy!
Ideas: Try yoga, a dance class, or go for a brisk walk.
How often: Shoot for 1 hour, 5 times a week.
What it does: Boosts endorphins (your feel-good hormones), keeps you fit, and helps with mood swings.
Bonus Tip: Restorative yoga poses, like Child’s Pose or Legs-Up-the-Wall, are amazing for relaxing after a hectic day.
Sleep Like a Queen
Getting good sleep can be a game-changer.
Set the mood: Ditch screens before bed, keep your room cool and cozy, and stick to a bedtime schedule.
Natural helpers: Sip on chamomile tea, try a magnesium supplement, or use a high-quality lavender essential oil in a diffuser.
Support Your Vagus Nerve
Your vagus nerve is like the body’s reset button for stress, and keeping it in good shape can help you feel calm and balanced.
Why it matters: A healthy vagus nerve can lower stress, improve digestion, and even boost your mood.
How to support it:
Chanting or humming: These activities create vibrations that stimulate the vagus nerve and promote relaxation. Try humming your favorite tune or repeating a soothing mantra.
Gargling: Yes, it sounds strange, but gargling with water can also activate the vagus nerve.
Cold exposure: Splash your face with cold water or try a quick cold shower for an easy vagus nerve boost.
When to practice: Incorporate these activities into your daily routine, especially during moments of stress.
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Breathe it Out
Extended exhale breathing is one of the simplest and most effective ways to calm your nervous system.
How it works: By making your exhale longer than your inhale, you activate the parasympathetic nervous system—the part of your body responsible for rest and relaxation.
How to do it: Inhale for 4 seconds. Exhale slowly for 6-8 seconds. Hold for 2-4 seconds.
Repeat for a few minutes, focusing on the sensation of your breath leaving your body.
Why it helps: This technique lowers your heart rate and tells your brain it’s safe to relax. Use it during stressful moments or as part of your wind-down routine.
Build Your Tribe
Don’t go it alone—find your people!
What to do: Join a women’s circle or just grab tea with friends who get it.
Why it helps: Talking things out can ease your mind and make you feel less alone.
Eat to Nurture Yourself
What you put on your plate can help manage stress.
Stock up on: Omega-3-rich foods (like salmon and walnuts), leafy greens, and magnesium-packed beauties like avocados.
Steer clear of: Caffeine, sugar, refined flour (white bread and traditional pasta) and processed foods—they can make stress worse.
Additionally, don't forget to stay hydrated with at least 8 glasses of water a day.
Say No and Mean It
Protect your peace by setting boundaries.
How to start: Figure out what’s really important and let go of stuff that’s not.
Why it works: Saying “no” creates room for things that truly matter, including self-care.
Engage in Aromatherapy
Essential are incredible tools when it comes to relieving stress and anxiety. Our sense of smell has a direct connection to our limbic system - the emotional response center of the brain.
Top picks: Hinoki, Australian sandalwood, sweet orange, and frankincense.
How to use them: Place 12-13 drops in a diffuser or your bath. For quick relief, place one drop in your palm, rub palms together, cup them over your knees and breathe deeply.
Get Creative
Unleash your inner artist and let the stress melt away.
Try this: Paint, collage, journal, or even plant a garden.
Why it works: Creative outlets help you process emotions and give you a sense of accomplishment.
Go Outside
Fresh air and sunshine can do wonders for your mood.
What to do: Walk in the park, sit by a lake, or just hang out in your garden.
Why it works: Nature is like a reset button for your nervous system.
Know When to Call in Reinforcements
Sometimes you need a little extra help, and that’s okay. Perimenopause can bring a lot of emotions to the surface that have been dormant for years.
Who to call: A therapist or counselor can give you tools to handle anxiety and stress.
Why it’s worth it: Professional support can make all the difference when things feel overwhelming.
A Final Word
Perimenopause is a time for transformation and self-discovery. It’s an opportunity to deepen your connection to your body and embrace its wisdom.
At The Way Apothecary, we’re here to support you every step of the way whether it be through our core products or personalized coaching services designed to empower you through this journey. Our holistic approach blends practical tools with soulful guidance to help you find balance, reduce stress, and step into this new chapter with confidence.
Let’s work together to make this phase one of growth and vitality.
Take good care,
Françoise Decatrel
Founder | Creative Director
THE WAY Apothecary