How I Survived Winter While in Perimenopause

Where I Started

At 44, I realized perimenopause was worse in winter. The darkness triggered low mood. My energy was even lower. I was having more hot flashes paradoxically in the colder months, possibly due to stress and seasonal mood changes. I was isolating myself more because I didn't want to go out in the cold. By December, I was depressed on top of my perimenopause symptoms. I was barely functioning. Winter felt unbearable.

The Turning Point

I realized that winter perimenopause required a different strategy than summer or fall perimenopause. I needed to actively fight the darkness and the cold instead of just managing my symptoms. I started researching seasonal affective disorder and winter wellness strategies. I got a light therapy lamp. I committed to moving my body outside in daylight, even for short periods. I adjusted my approach for the season.

Here's What I Did

In November, I started a winter protocol. I got a 10,000 lux light therapy lamp and used it for thirty minutes every morning. I committed to a fifteen-minute walk outside in daylight every single day, even on cold days. I increased my vitamin D supplementation. I got more social support because I was at higher risk for depression. I scheduled things to look forward to. By week three, my mood was lifting. By week six, winter didn't feel as devastating. By month three, I'd made it through winter without a depressive episode for the first time in years.

When It Worked

The shift came around week three when I noticed that the light therapy lamp was actually helping my mood. The outside walks, even on cold days, helped my overall energy. The vitamin D and social connection made a difference. By month two, I realized winter was manageable with the right strategy.

What Changed for Me

I'm now 46, and I approach winter differently. Instead of dreading it, I prepare for it. Light therapy, supplements, outdoor time, and social connection are non-negotiable. My perimenopause symptoms don't disappear in winter, but they don't spiral into depression either.

For You

If winter is hard on your perimenopause, don't just white-knuckle through it. Create a winter strategy. Light therapy, vitamin D, outdoor time, and social support are not luxuries. They're necessities. Prepare in November and you'll have a much better winter.

This is one woman's personal experience and does not replace medical advice. Everyone's perimenopause journey is different. Consult your healthcare provider before making significant changes to your health routine.