A physical, mental, and environmental upheaval

In addition to hormonal changes and their impact on the nervous system, the psycho-emotional aspect also comes into play. Some women navigate this period with ease, while others experience genuine emotional fragility, often during times of high mental load: work pressures, home life, raising children, or seeing them leave for college.

Every woman will go through menopause, and therefore perimenopause. Talking about it helps us realize we are not alone and that solutions exist.

Carole encourages us to see it positively: experiencing perimenopause is a sign that we are still here. For her, half the battle is won once you understand and accept what is happening.

Taking care of your mental health

In addition to your annual gynecological check-up and blood work if needed, it is important to look after your psychological well-being:

• If you are feeling vulnerable, seek professional support from a psychologist, psychotherapist, or even a psychiatrist.
• It might not be a good fit with the first person you see, and that is perfectly fine: you can always switch.
• Talking is not the only approach. Some people can talk for hours without ever breaking through their blocks. You might also try hypnosis, journaling, recording your thoughts, or simply talking to friends.

This is also an age where you often want to decide what is best for yourself: ending certain relationships or activities, and doing things that align with who you are, without forcing it.

Addressing deficiencies

Correcting deficiencies (vitamin D, omega-3, magnesium, etc.) also impacts emotional well-being, though it is not always enough on its own.

Bach flower remedies

Carole views them as an emotional rebalancer, which complements other treatments or supplements rather than replacing them. They can help with feelings that are difficult to explain to a doctor, even when they don't necessarily amount to depression or anxiety.

• How they are made: flowers macerated in spring water under sunlight. Carole places them somewhere between herbal medicine and homeopathy: the goal is not to provide a specific quantity of molecules, but rather to take a "vibrational" approach.
• Their origin: they were created by Dr. Bach, an English physician. There are 38of them, with English names. Contemporary flower essences, on the other hand, have French names.
• Two ways to use them: have a personalized blend prepared by a consultant, to whom you describe your emotions and what has changed (generally a maximum of 7 flowers), or choose a ready-made blend, which is less personalized but simpler.
• How to choose them: check that the laboratory follows Dr. Bach's method. They are available in a classic version, preserved in brandy (alcohol), or an alcohol-free version based on maple sap, which should be kept in the fridge.
• Dosage: 4 drops 4 times a day, for at least 3 weeks. Carole's tip: put all 16 drops in a small water bottle to drink throughout the day.

A few examples cited by Carole:

• Walnut (walnut): when a life transition is difficult to cope with;
• Impatiens (impatiens): when you feel impatient, easily annoyed, or intolerant to noise;
• White Chestnut (white chestnut): when thoughts go around in circles;
• Crab Apple (crab apple): when you struggle to let go of a certain self-image, for example as a fertile woman.

There are no studies demonstrating the effectiveness of Bach flowers. Carole explains that their highly individualized approach does not lend itself well to standardized studies. However, she has observed results in the people she supports.

⚠️ Precaution: the classic version contains alcohol (brandy). If you are pregnant, breastfeeding, or avoiding alcohol, choose the alcohol-free version and consult a healthcare professional if in doubt.

Essential oils

Carole uses them for inhalation, diffusion, or massage. She does not provide ready-made recipes: everything depends on each person's needs and preferences.

• Citrus essences, such as green mandarin or bergamot, via olfaction: directly from the bottle or in a DIY inhaler stick. Carole uses them for good mood, energy, and vitality. Lemon also provides a boost and can help clear brain fog.
• Damask rose, more expensive but used in small quantities (1 to 3 drops, for example in a roll-on): for issues related to body image, life transitions, low libido, and anything affecting the emotional heart.
• Ylang-ylang, the essential oil of letting go: used via olfaction, diluted in a massage on the solar plexus, or as an "aromatic infusion." It is very soothing and also has a sensual, libido-boosting aspect. Carole warns: it is a hypotensive agent, so people with low blood pressure should be careful.

Aromatic infusion, it's a "two-in-one" method: apply the diluted essential oil to the inside of the wrists, a highly vascularized area, rub the wrists together for absorption through the skin, then inhale.

⚠️ Precautions: essential oils are not suitable for everyone. They are generally not recommended during pregnancy and breastfeeding, or for those with epilepsy or asthma. Always use them diluted on the skin, and avoid sun exposure on areas where you have applied citrus oils like bergamot, as they are photosensitizing. When in doubt, ask a pharmacist or aromatherapist for advice.

Surround yourself

• Go out with friends and get involved in volunteer work or a community group.
• Join groups centered around your interests: running, knitting, book clubs, pottery... And why not with other women going through the same thing?
• Pick up hobbies you set aside when you became a mother, or take that trip you've been dreaming of for a long time.
• Take care of yourself: massages, spa days...
• With teenagers or older children, take a step back: a harsh remark isn't necessarily personal.

Talk about it

Many people don't know what perimenopause is. Carole suggests explaining it simply to those around you (spouse or partner, parents, children...): it is a physiological, normal phase that can be difficult for some. We need support, and when we have it, things go much more smoothly.

Puberty is often compared to a flower blooming, but we never talk about what comes next. After the flower comes the fruit: perimenopause and menopause are that fruit reaching maturity, filled with all our experiences and wisdom.