by Jarrette Wright-Booker MA, LPC-S, CAADC
The Silent Shift: When Life Transitions Get Complicated
Perimenopause sneaks up on you like a plot twist you weren’t expecting. One day, you’re coasting through life, and the next, you’re wondering why you’re wide awake at 3 a.m., sweating like you just ran a marathon, and feeling emotions you can’t even name. Welcome to perimenopause—a transition that’s about way more than just hot flashes.
For Black women, perimenopause comes with its own set of challenges. Between cultural expectations, generational silence around menopause, and the constant pressure to be the “strong one,” this phase of life can feel like an uphill battle. But you don’t have to go through it alone.
Why Perimenopause Hits Differently for Black Women
Medical research shows that Black women often experience perimenopause earlier, with more intense symptoms and a longer transition period than other racial groups. But why?
- Higher stress levels: Chronic stress—whether from work, family responsibilities, or societal pressures—affects hormone balance and can make symptoms worse.
- Health disparities: Black women are more likely to have conditions like fibroids, high blood pressure, and diabetes, which can complicate perimenopause.
- Lack of conversations: In many families and communities, menopause is treated like a taboo topic, leaving many Black women unprepared for the changes ahead.
Common Symptoms (That No One Warned Us About)
Perimenopause is often associated with hot flashes, but there’s so much more going on. Some symptoms include:
- Mood swings that make you question your own personality.
- Brain fog that leaves you staring at the fridge, forgetting why you opened it.
- Sudden anxiety or irritability, even when nothing has changed in your life.
- Insomnia, despite being absolutely exhausted.
- Unexplained weight changes, even when your diet and exercise routine haven’t changed.
These shifts can make you feel like you’re losing control of your body and mind. But understanding what’s happening is the first step to taking back your power.
How Therapy Can Help You Navigate This Transition
Perimenopause is a physical change, but it’s also an emotional one. Online therapy can provide the support you need to process what’s happening and learn how to manage your mental and emotional well-being. Here’s how:
1. A Safe Space to Talk About It
If no one around you is talking about perimenopause, therapy gives you the space to do just that. You don’t have to suffer in silence or feel like you’re overreacting.
2. Coping Strategies for Mood Swings and Anxiety
Perimenopause can feel like an emotional rollercoaster. Therapy can help you develop coping skills to manage mood swings, stress, and the anxiety that often comes with hormonal shifts.
3. Breaking the “Strong Black Woman” Cycle
Black women are often expected to “push through” everything, but that mindset can lead to burnout. Therapy helps you unlearn the habit of always putting yourself last and start prioritizing your well-being.
4. Managing Relationships During This Transition
Mood swings and emotional changes can affect relationships with partners, children, and friends. Therapy can help you communicate what you’re going through and set boundaries where needed.
Practical Ways to Support Your Body and Mind
Aside from therapy, there are everyday strategies to make perimenopause easier to manage:
- Prioritize sleep (even if it means adjusting your bedtime routine).
- Move your body—gentle workouts like yoga or walking can help with stress and stiffness.
- Eat foods that support hormone health (think leafy greens, healthy fats, and less sugar).
- Talk about it—open conversations with friends, family, or a therapist can make all the difference.
You Are Not Alone in This Life Transition
Perimenopause is a major shift, but it doesn’t have to feel like an isolating experience. By prioritizing your health, and breaking generational silence, you can navigate this life transition with more ease and confidence. You are not alone, and you don’t have to go through this silently or unsupported.
