Finding Joy in the Shift: Gratitude Practices for Perimenopause

I had entered the liminal territory of perimenopause. My body didn’t give me an invitation: it simply shifted. The hot flashes came. The mood swings crept in. The nights felt infinite. I wondered: Is this it? Is this the chapter I bravely promised I’d own—yet still feel blindsided by?

As we celebrate the month of Thanksgiving, it feels like the perfect time to dig deep into something powerful: gratitude. Here at Menopause Network, our November blogs are focusing on what grounds us, lifts us, and carries us through transition. And I discovered something that changed everything. Not a pill, not a miraculous cure, but one simple act: gratitude.

And no—it wasn’t about being cheerfully naïve. It was about paying attention. Listening. Choosing to see what still gives me strength instead of what’s slipping away.

If you’re in this space—navigating perimenopause, fierce and vulnerable at once—I promise you: this isn’t a waiting room. It’s a threshold to something more. And gratitude might just be your door.

Why This Matters (Emotionally and Biologically)

The Emotional Terrain of Perimenopause

Perimenopause isn’t just about physical symptoms. Hormonal fluctuations during this stage can make your emotional landscape feel unfamiliar. Studies show that women in perimenopause have a 40% higher risk of depressive symptoms compared to premenopausal women. The culprit? Estrogen shifts that influence serotonin, dopamine, and other neurotransmitters critical for mood regulation.

The Science of Gratitude—and Why It Works

Gratitude isn’t just a mood booster—it’s brain science. According to Harvard Health Publishing, practicing gratitude consistently enhances well-being, improves sleep, and may even increase longevity. Gratitude activates regions in the brain linked to emotional regulation and decision-making, like the ventromedial prefrontal cortex.

Gratitude isn’t a personality trait. It’s a muscle—one you can strengthen with regular practice.

Mindfulness + Gratitude

Combining gratitude with mindfulness—the practice of being fully present—amplifies benefits. A 2022 meta-analysis found that mindfulness-based interventions significantly reduce stress in menopausal women. Together, they help calm the nervous system, anchor your awareness, and shift your focus toward what’s nurturing you instead of what’s leaving you.

Gratitude Practices That Actually Work

Let’s simplify this. These practices are realistic, sustainable, and tailored for your life right now.

1. The Three-Minute Start

Each night or morning, ask yourself:

• What went well today?
• Who supported me?
• What did I appreciate about myself?

Research shows even brief gratitude journaling increases optimism and life satisfaction.

2. Gratitude With Intention

Take 5 minutes. Close your eyes. Recall a positive moment today. Feel it. Let it grow in your body. This mindful attention makes gratitude more visceral.

3. Write a Gratitude Letter

Thank someone who impacted your life—whether they know it or not. A simple message, even if unsent, can dramatically boost your mental health.

4. Gratitude Jar

Drop a note into a jar each day with one good thing. In low moments, reach in and remember your capacity for joy.

5. Body-Gratitude Check-In

Instead of judging your body, thank it. Say: “Thank you for carrying me.” “Thank you for adapting.” Recognize its resilience.

Gratitude On the Hard Days

Step 1: Acknowledge the Grief

Feel the loss, the rage, the fatigue. Name it. Then make space for something else.

Step 2: Micro-Gratitude

Can’t find a big win? Thank your breath. The light through the window. Your morning tea. Gratitude lives in the ordinary.

Step 3: Reframe Your Story

You’re not unraveling—you’re evolving. You’re not who you were, but you’re not lost. Gratitude is a mirror showing what’s becoming.

Step 4: Share It

Expressing gratitude to others strengthens bonds. It reminds you: you are not doing this alone.

Final Thoughts

Perimenopause isn’t an ending. It’s a shift—a recalibration. Gratitude won’t erase your symptoms, but it can change your relationship to them. You are not just enduring this chapter. You are rewriting the story.

Tonight, as you close your eyes, whisper a quiet “thank you.”

And tomorrow—begin again.

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• Category: Emotional and Psychological Well-being, Perimenopause
• Tag: perimenopause