CBT During Perimenopause: Manage Anxiety, Fluctuations & Brain Fog With CBT
- cbtbournemouth
- Jun 27
- 3 min read
While I am not medically trained and can not offer medical advice, I have seen many people who are struggling with the impact of perimenopause. Perimenopause is very individuial, it's more than 'just' hot flushes or irregular periods. For many women, it brings fluctuating anxiety, low mood, poor sleep, brain fog, and a sense of feeling overwhelmed.
You’re not imagining it. And you’re not alone.
Seeing the growing numbers of the We Do Not Care Club online and the powerful comments of feeling seen and heard, reminded me of the need for Perimenopause awarenss.
As a CBT Therapist I will talk a little about how CBT may be able to support you through Perimenopause.
Cognitive Behavioural Therapy (CBT) is now a well-supported, evidence-based way to manage Anxiety and Depression.
What Is Perimenopause?
The NHS describes Perimenopause as the time leading up to menopause when women experience symptoms of menopause but their periods have not stopped. The NHS say Perimenopause ends and menopause is reached when a women does not have a period for 12 months. In the time leading up to menopause hormone levels begin to fluctuate. This fluctuation can be mild but can also be significant and have a significant impact on your mental health and functioning. It can last several years and the NHS says it is likely to begin begin in a womens mid to late 40s.
Dr Heather Currie MBE describes Penopause and Menopause for The British Menopause Society here:
Common psychological symptoms of Perimenopause include:
Mood swings and irritability
Anxiety or panic
Difficulty sleeping
Brain fog and poor concentration
Loss of self-confidence
Feeling emotionally “on edge” or low
Davina McCall who has been very active in Menopause awareness describes here a comon symptom which may catch you by suprise:
And how recognising her symptoms helped her gain treatment to help:
How CBT Can Help
CBT doesn’t alter your hormones and I am not a Dr. However, CBT could help you to learn your ownn patterns, increase awareness of your mood, thoughts, physical sensations and behaviours, and this could help you feel more in control and more able to repond and cope in a way that feels helpful to you.
CBT could support you to:
Understand the link between your thoughts, emotions, behaviours, reactions, and physical symptoms
Recognise and manage anxiety and low mood with evidence-based strategies
Improve sleep using proven behavioural approaches
Rebuild confidence and emotional resilience
Feel more in control and less overwhelmed
Build compassion and understanding for yourself.
It’s a practical, empowering way to manage your mental wellbeing during this transitional time.
🔬 What the Latest UK Research Says
✅ 2024 UCL Meta‑Analysis
A review of 30 studies involving over 3,500 women found CBT significantly improved:
Anxiety and mood symptoms
Sleep problems
Hot flush distress
Brain fog and overall quality of life
“CBT is cost-effective and beneficial for non-physical menopausal symptoms.”→ Read the UCL study
✅ 2024 NICE Guidelines
The UK’s updated NICE guidelines (NG23) now officially recommend CBT for:
Menopausal anxiety and depression
Sleep issues
Hot flushes and night sweats
“Offer CBT to women experiencing symptoms of menopause who do not wish to use HRT, or alongside HRT.”→ View NICE Menopause Guidance
Is CBT Right for You?
CBT may be helpful if:
You feel emotionally overwhelmed or anxious
Your sleep is disrupted by Perimenopause or Menopause symptoms
You prefer non-hormonal or complementary support
You feel “not yourself” and want to take control of your wellbeing
Ready to Start CBT and To Feel More Like Yourself Again?
If you’re navigating Perimenopause or Menopause and finding it tough emotionally, you don’t have to do it alone.
✅ Evidence-based CBT therapy
✅ Online CBT appointments available across the UK
✅ In person appointments available for CBT in Dorset
Rebecca Cox | BABCP Accredited CBT Therapist
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