Perimenopause, or the menopausal transition, happens in a person\u2019s late 30s to 40s. It\u2019s a signal your body is ready to be done menstruating.1 <\/sup>You may experience irregular periods as estrogen levels rise and fall.<\/p>\n\n\n\n Menopause<\/a> is when your periods are definitively over. Your healthcare provider may say you\u2019ve reached menopause when you\u2019ve gone 12 months without a period or spotting.2<\/sup> This happens because your body\u2019s estrogen and progesterone levels naturally decline around age 50.<\/p>\n\n\n\n Knowing when you\u2019ve reached these life stages \u2013 especially perimenopause \u2013 can be confusing.<\/p>\n\n\n\n \u201cPerimenopause and menopause frankly sneak up on us,\u201d says Spira Care\u2019s Heather Bridgens, physician assistant at the Crossroads Care Center. \u201cSo many women can feel a little bit caught off guard by the symptoms. It can be incredibly challenging, both mentally and physically.\u201d<\/p>\n\n\n\n Heather says this transition is crucial to your long-term health<\/a>, and it\u2019s important to develop a good relationship with your provider during this time.<\/p>\n\n\n\n \u201cIt’s not just the end of the reproductive years, but it’s a shift in things that affect your cardiovascular health<\/a>, your bone density, your metabolism. It’s just a good time to really work with your [provider] and be proactive about prevention of certain things,\u201d Heather says.<\/p>\n\n\n\n Some signs you may be entering perimenopause (aside from irregular cycles) include3<\/sup>:<\/p>\n\n\n\n It may be time to talk with your doctor if you\u2019re experiencing these.<\/p>\n\n\n\n Heather encourages anyone experiencing symptoms of perimenopause or menopause to make a plan with their provider.<\/p>\n\n\n\n \u201cTreatment for both perimenopause and menopause isn’t a one-size-fits-all approach,\u201d Heather says. \u201cThat’s why it’s super important to develop a relationship with your provider so they can listen and develop a treatment plan that is not only effective, but also safe for you.\u201d<\/p>\n\n\n\n Some common treatments include4<\/sup>:<\/p>\n\n\n\n On top of these, Heather says lifestyle changes like eating a well-balanced diet<\/a>, regular exercise, and practicing good sleep hygiene are all essential to support your body during this time,<\/p>\n\n\n\n Your mind needs support during perimenopause and menopause, too.<\/p>\n\n\n\n Rebekah Adams manages behavioral health programs at Blue KC. She says not to underestimate the effect this transition can have on your mental health.<\/p>\n\n\n\n \u201cIt’s tied to biological mechanisms that are happening in the body. The risk of depression and anxiety can tend to increase during perimenopause and menopause for women and so we want to make sure we treat it holistically,\u201d Rebekah says.<\/p>\n\n\n\n Traditional treatments for mental health help, but lifestyle factors and social connections become even more important for people experiencing menopause.<\/p>\n\n\n\n \u201cWe tend to underestimate social connections \u2013 the benefits they can have for our physical health. Just spending time with people that we enjoy spending time with reduces stress, which supports your nervous system and helps reduce inflammation. Social connections provide such a buffer for stress. Building those support systems prevents you from navigating challenges alone,\u201d Rebekah says.<\/p>\n\n\n\n And if that feels like too much change at once, Rebakah\u2019s advice: Start with one thing.<\/p>\n\n\n\n If you\u2019re experiencing mental health symptoms, there is help.<\/p>\n\n\n\n Blue KC members can contact a Mindful Advocate 24\/7 at 833-302-MIND (6463)<\/a> or use the \u201cFind Care\u201d tool in their member account to find an in-network behavioral health provider.<\/p>\n\n\n\n MORE | Need to talk? A Mindful Advocate is here for you<\/a><\/strong><\/p>\n\n\n\n Blue KC members with access to Spira Care<\/a> can talk with their Spira Care provider about getting help from a Behavioral Health Consultant at the Care Center.<\/p>\n\n\n\n If you are experiencing a crisis, call or text the Suicide & Crisis Lifeline at 988, or chat with someone online<\/a>.<\/p>\n\n\n\n The same way you give grace to others going through life changes, give grace to yourself during this time of your life.<\/p>\n\n\n\n Rebekah likened it to being a teenager going through puberty again \u2013 it\u2019s not a phase anyone would choose to revisit, but it is a transformational time widely understood by society.<\/p>\n\n\n\n \u201cWe are pretty forgiving of teenagers, knowing that they’re going through puberty and understanding that hormones and body changes are having an impact on their mood, how they’re interacting, and their needs,\u201d Rebekah says. \u201cIt would be helpful to have a similar perspective for women, just to have a bit more compassion for ourselves, knowing our bodies are doing a lot of work right now.\u201d<\/p>\n\n\n\n It\u2019s also a good time to be mindful of what you see on social media, Heather says, especially if someone recommends a treatment or product to help people experiencing perimenopause or menopause.<\/p>\n\n\n\n \u201cRemember that a lot of their advice isn\u2019t supported by quality evidence. So, some of their messaging can be very deceiving and a lot of it is driven for profit rather than for patient well-being,\u201d Heather says.<\/p>\n\n\n\n Talk with your doctor before starting any new supplements or other lifestyle changes, she advises.<\/p>\n\n\n\n Rebekah says to check in with yourself after spending time on social media. Do you feel better? Or do you feel more anxious, like you\u2019re not doing enough or need to be doing more?<\/p>\n\n\n\n \u201cIf it just takes up more brain space, it probably means it’s not as helpful as you think it might be,\u201d Rebekah says.<\/p>\n\n\n\n Heather Bridgens, Physician Assistant, Spira Care Crossroads<\/strong> Rebekah Reyes Adams, PhD, LMFT, Blue KC<\/strong> 1<\/sup>https:\/\/www.mayoclinic.org\/diseases-conditions\/perimenopause\/symptoms-causes\/syc-20354666<\/a> <\/p>\n\r\n\t\t\tHow do you know when perimenopause and menopause have started?<\/strong><\/h2>\n\n\n\n
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How do you manage perimenopause and menopause symptoms?<\/strong><\/h2>\n\n\n\n
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Do perimenopause and menopause affect your mental health?<\/strong><\/h2>\n\n\n\n
If you need help<\/strong><\/h3>\n\n\n\n
Remember: Have grace with yourself and tune out the noise<\/strong><\/h2>\n\n\n\n
Heather Bridgens, PA-C, is a Physician Assistant at Spira Care Crossroads. Her passion for healthcare was ignited while volunteering in the hematology and oncology unit at a children\u2019s hospital. After completing PA school, she joined a family medicine practice where she cared for people of all ages, and managed chronic conditions, acute illness, behavioral health and preventive care. Heather appreciates that primary care allows her to build relationships with patients on a personal level.<\/p>\n\n\n\n![\"\"](\"https:\/\/www.bluekc.com\/blueprint\/wp-content\/uploads\/sites\/3\/2026\/05\/image.jpeg\")
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Rebekah Reyes Adams, PhD, LMFT, is the Integrated Health Advancement Program Manager at Blue KC. She is passionate about reducing the divide between treatment of physical health and behavioral health, which are deeply connected. Her work is shaped by years spent serving individuals, families, and teaching and mentoring graduate students. She enjoys being able to bring this experience to her role at Blue KC to support behavioral health programming.<\/p>\n\n\n\n![\"\"](\"https:\/\/www.bluekc.com\/blueprint\/wp-content\/uploads\/sites\/3\/2026\/05\/image-1.jpeg\")
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2<\/sup>https:\/\/www.mayoclinic.org\/diseases-conditions\/menopause\/symptoms-causes\/syc-20353397<\/a>
3<\/sup>https:\/\/my.clevelandclinic.org\/health\/diseases\/21608-perimenopause<\/a>
4<\/sup>https:\/\/my.clevelandclinic.org\/health\/diseases\/21608-perimenopause<\/a><\/p>\n\n\n\nWas this helpful?<\/h3>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t\t