Perimenopause self-care: finding calm in the chaos

Life doesn’t exactly slow down just because your hormones decide to remix themselves. Work still wants your time, family still needs your energy, and your body is quietly (or not so quietly) throwing hot flashes, brain fog and mood swings into the mix.

No wonder self-care can feel like just another thing on the never-ending list. But here’s the secret: perimenopause self-care doesn’t have to be elaborate, expensive, or Insta-worthy. It just needs to be doable – small habits that help you protect your energy and sanity.

Sleep: your under-rated superpower

If you’ve ever thought, “I’d be a much nicer person if I could just sleep,” you’re not wrong. Perimenopause can mess with sleep through night sweats, hot flashes, or 3am wake-ups that leave you staring at the ceiling.

You can’t always control it, but you can make sleep easier to catch:

• Keep the room cool (fans are your new best friend).
• Wind down with a no-screens routine – easier said than done, but worth it.
• Say yes to naps if they fit. They’re not lazy; they’re strategic.

Better rest makes everything else less overwhelming, from handling emails to managing dinner.

Boundaries: the perimenopause self-care nobody talks about

Perimenopause often collides with peak life busyness. That’s why boundaries are your best friend. It’s not selfish to say no – it’s survival.

• Guard your downtime like it’s a VIP event.
• Don’t be afraid to outsource (kids can absolutely put their own laundry away).
• Protect your mornings or evenings, even if it’s just 10 minutes of quiet.

Boundaries aren’t glamorous, but they’re one of the most powerful forms of self-care you can practice.

Movement: not punishment, but release

Forget the “burn calories” narrative. Movement in perimenopause is about keeping joints happy, boosting mood, and reducing stress.

That might look like yoga, dancing in the kitchen, or walking the dog a bit longer than usual. Strength training helps protect muscles and bones, but if weights bore you to tears, find something you’ll actually look forward to.

The goal isn’t intensity – it’s consistency, and finding joy in it.

Food: take the pressure off

Yes, food plays a role in self-care, but it doesn’t need to be complicated. It’s less about superfoods and more about having meals that don’t add to your stress.

This is where Hold My Spoon comes in. By simplifying recipes into one clear step at a time, it makes cooking less overwhelming and more doable on tired nights. You can dive into specifics,  whether it’s meal prep for low energy, handling hormonal cravings, or navigating weight changes. But the big picture is this: dinner should work with your brain, not against it.

Emotional health: space for yourself

Between hormonal shifts and life’s demands, emotions can run high in perimenopause. That doesn’t make you “too much”, it makes you human.

Self-care here might mean journaling, therapy, meditation, or simply calling a friend who gets it. Sometimes it’s as small as closing the door and breathing in silence for five minutes.

Your emotional health is just as important as your physical one, and it deserves the same attention.

A self-care toolkit that fits real life

Self-care doesn’t need to be a spa day or a perfect morning routine. It can be:

• One recipe made calmer with Hold My Spoon.
• A short walk that clears your head.
• Saying no to one thing so you can say yes to rest.
• Laughing at the fact that your memory blanked mid-sentence – and moving on.

When you put these small wins together, they create a rhythm that makes perimenopause feel a little less overwhelming.

Finding your rhythm

Perimenopause is a big transition, but it doesn’t have to feel like chaos all the time. With sleep, boundaries, movement, food that doesn’t stress you out, and emotional support, you can build a version of self-care that actually fits your life.

And if you want to zoom in on the details, we’ve got you covered: meal prep for perimenopause, cravings hacks, and gentle weight management support.

Because self-care in midlife isn’t about overhauling everything, it’s about small, realistic shifts that keep you steady while the rest of life keeps moving.