Perimenopause Nervous System Regulation & Core Beliefs

You know how in perimenopause your body suddenly develops the emotional range of a Shakespearean actor? One minute you’re fine, the next you’re almost crying at the end of Murderbot or snapping because your dog barked and it felt like a full-body electrical shock.

This is not weakness. It’s biology. Estrogen and progesterone used to buffer your nervous system like noise-cancelling headphones. But in perimenopause, those headphones keep glitching, and every stressor feels louder.

That’s why this week, we’re talking about nervous system regulation — and the trauma imprints that sneak in when your hormonal buffer thins. Because the truth is: you can eat all the salmon and spinach in the world, but if your body still thinks it’s running from a bear, you won’t digest any of it.

Why The Nervous System & Trauma Layers Matter

By Week 9, we’ve talked about digestion, minerals, blood sugar, toxins… the works. But here’s the thing: if your nervous system is stuck in “fight-or-flight,” those foundations won’t fully land.

Trauma — whether the big obvious kind, or the slow drip of chronic stress — literally rewires how your body responds to food, hormones, and even relationships. And perimenopause? It just turns the volume up.

Nervous System Basics in Perimenopause

Estrogen normally calms the stress response → when it fluctuates, cortisol spikes feel bigger.
Progesterone is anti-anxiety → as it declines, sleep and calm take a hit.
Old trauma imprints resurface → perimenopause lowers the buffer, so those buried “stories” get loud again.

Analogy: Imagine your nervous system is Wi-Fi. For years you’ve had five bars. Then one day, two antennas fall off. The signal is still there, but spotty, easily hijacked, and everything buffers.

Tools for Nervous System Regulation

Simple, non-fancy, zero-Instagram-worthy hacks (unless you want them to be):

Breathwork → box breathing or long exhales (bonus: it makes kids think you’re sighing dramatically on purpose).
Grounding rituals → barefoot in the grass, morning sun, prayer or quiet time.
Somatic release → shaking, stretching, walking, dancing it out.
Community support → nervous systems co-regulate; isolation makes stress worse.
Vagus nerve workouts → singing, humming, gargling, belly laughs. (Your kids will roll their eyes; that’s half the fun.)

Trauma Layer & Core Belief Reset

Here’s where trauma meets healing.

Trauma often wires in false beliefs: “I’m unsafe,” “I’m too much,” “I’m not enough.”
Perimenopause turns down the hormonal buffer → those beliefs suddenly roar back.
Healing happens when you reset them → swapping old imprints for truth and safety.

👉 I created a step-by-step Core Belief Reset practice for this exact reason. It’s the nervous system + faith-based reset that helps you anchor safety in your body, even when your hormones are playing tricks.

Practice: The Core Belief Reset (mini version)

Notice the trigger (body sensation or thought).
Name the old belief it ties to.
Replace with truth (spoken, written, prayed).
Anchor it with breath, movement, or touch.

Repeat like a workout. Because your nervous system is trainable.

Reflection for the Week

Journal: When do I feel safest in my body? When do I feel most reactive?
Practice: 2 minutes of extended exhale breathing before meals.
Bonus: Try the Core Belief Reset nightly and notice how your body feels when you wake.

Perimenopause healing isn’t just about supplements, food, or hormones. It’s also about teaching your nervous system: “You’re safe now.”

Because when your body believes the truth — “I’m safe, I’m resilient, I’m healing” — every other foundation you’ve built (digestion, minerals, blood sugar, sleep) finally clicks into place.

My encouragement? Be gentle with yourself, build safety into your daily rhythms, and don’t underestimate the power of laughter along the way. Humor is healing — and so is choosing to give your nervous system what it needs. You’re not alone in building that resilience.

—

Brenna May, NTP

Holistic Nutritional Therapy Practitioner • Functional Wellness

Apply to work with me

This post is for educational purposes only and is not a substitute for individualized medical advice.

References

Brotfain, E., Gruenbaum, S. E., Boyko, M., Kutz, R., Zlotnik, A., & Klein, M. (2016). Neuroprotection by estrogen and progesterone in traumatic brain injury and spinal cord injury. Current Neuropharmacology, 14(6), 641–653. https://doi.org/10.2174/1570159X14666160309123554

Brinton, R. D., Thompson, R. F., Foy, M. R., Baudry, M., Wang, J., Finch, C. E., Morgan, T. E., Pike, C. J., Mack, W. J., Stanczyk, F. Z., & Nilsen, J. (2008). Progesterone receptors: Form and function in brain. Frontiers in Neuroendocrinology, 29(2), 313–339. https://doi.org/10.1016/j.yfrne.2008.02.001

Stein, D. G., & Hoffman, S. W. (2003). Estrogen and progesterone as neuroprotective agents in the treatment of acute brain injuries. Neurotrauma, 20(7), 655–665. https://doi.org/10.1089/089771503322385858

Stein, D. G., & Hurn, P. D. (2009). Effects of sex steroids on damaged neural systems. Hormones and Behavior, 55(5), 521–528. https://doi.org/10.1016/j.yhbeh.2009.01.007

Theis, V., & Theiss, C. (2019). Progesterone effects in the nervous system. The Neuroscientist, 25(5), 485–500. https://doi.org/10.1177/1073858419829904