As a psychotherapist and coach, I've worked with many women facing the challenges of perimenopause and menopause. A common theme in our sessions is the struggle with low tolerance for everyday irritations that can trigger frustration and annoyance.
Many women I've worked with feel irritable and easily agitated by things that never bothered them before. From clothes not fitting properly to partners becoming sources of irritation, to even minor inconveniences like a question or a long line at the store – these everyday occurrences can suddenly become major stressors during this stage of life.
Michelle ( not her real name) used to be patient and easy-going, but as she entered perimenopause, she found herself snapping at her husband over the smallest things. She described feeling overwhelmed by her emotions and struggling to maintain her usual composure. Sarah's low tolerance for her partner's habits, which she once found endearing, now felt like a constant source of annoyance and frustration.
Another client, Nia, expressed her exasperation at feeling constantly on edge and easily irritated by minor inconveniences. The sound of her neighbor's dog barking, clutter in her home, or even a simple request from a colleague at work could send her into a tailspin of irritation and impatience.
These personal experiences highlight how pervasive and impactful low tolerance can be during perimenopause and menopause. Minor annoyances can suddenly feel like insurmountable obstacles, causing women to question their emotional responses and coping mechanisms.
It's important to remember that these feelings of low tolerance are not a reflection of weakness or inadequacy. They are a natural and valid response to the hormonal changes happening in a woman's body during this time. Understanding and acknowledging this can help women face these challenges with greater compassion and self-awareness.
Coping Strategies for Low Tolerance
Practice Mindfulness and Self-Awareness
By tuning into your emotions and recognizing when you're feeling triggered, you can begin to cultivate awareness around your reactions. This can help you pause and take a breath before reacting impulsively, allowing you to respond more thoughtfully. humming a tune to yourself whenever you feel irritation bubbling, and knowing how you are feeling in the moment helps a great deal.
Prioritize Self-Care and Stress Management
Engaging in activities that bring you joy and relaxation, such as yoga, journaling, meditation, or spending time in nature, can help reduce feelings of irritability and improve your overall well-being. It might help upon waking up to remind yourself that your hormones will want to take control, but you are the one in control.
Communicate Openly
Sharing your experiences and struggles with trusted friends, family members, or a therapist can provide you with much-needed support. It can also help your loved ones better understand what you're going through and offer their assistance during this challenging time. Ask for some time to think and consider their requests. When you feel irritation bubbling to the surface, try humming a tune to yourself. Have a few tunes in mind, or just make one up.
Make Lifestyle Adjustments
Eating a balanced diet, getting regular exercise, and prioritizing sleep can all contribute to improved emotional regulation and resilience. I cannot stress the benefits of exercise enough. Don’t allow not seeing any weight loss or improved muscle mass deter you. Exercise helps midlife women from the inside out! While some of us may skip out on meals (me!) every now and then, don’t be surprised if you start to feel cranky by mid-morning. And of course, there is sleep. If you can't sleep for 7 hours, nap during the day. If you are unable to nap, close your eyes for 10 minutes each hour. Sleep, nap, and rest are so valuable to us mid-lifers.
Seek Professional Help
If you're struggling with low tolerance during perimenopause and menopause, seeking professional help is crucial. A therapist or healthcare provider can offer guidance, support, and potentially recommend treatments such as hormone therapy or counseling to help you manage your symptoms effectively.
Final Thoughts
Low tolerance during perimenopause and menopause is a common and understandable experience for many women. It's important to recognize that these feelings of irritability and frustration are a natural response to the hormonal changes happening in your body.
By practicing self-awareness, prioritizing self-care, communicating openly with your loved ones, making lifestyle adjustments, and seeking professional help when needed, you can navigate this challenging time with grace and resilience.
Remember, you are not alone in this journey. There is a community of women who understand and empathize with what you're going through. Embrace the changes, be kind to yourself, and know that you have the strength and resilience to navigate this stage of life with humor and grace.
To all the women experiencing low tolerance during perimenopause and menopause – you are powerful, you are resilient, and you are capable of overcoming any challenges that come your way. Stay strong, stay compassionate, and remember that you are enough, just as you are. Cheers to the power of women and the strength we possess in every stage of life!