Menopause
Compassionate, Whole-Person Care for Every Stage of Change
As women move through midlife, the physical, emotional, and mental shifts of perimenopause and menopause can feel overwhelming, confusing, and even isolating. But you don’t have to navigate this transition alone. At PACE Counselling, we offer specialized support through both mental health therapy and holistic nutrition to help you feel grounded, supported, and empowered through every stage of the journey.
What Is Perimenopause
Perimenopause is the natural transitional phase that occurs before menopause. It typically begins in a woman's 40s, but can start as early as the mid-30s. This phase can last anywhere from a few years up to a decade, during which hormone levels—particularly estrogen and progesterone—fluctuate significantly.
Common symptoms of perimenopause include:
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Irregular or heavy periods
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Mood swings, irritability, or increased anxiety
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Sleep disturbances or insomnia
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Brain fog or difficulty concentrating
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Hot flashes and night sweats
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Decreased libido
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Fatigue
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Weight gain or difficulty losing weight
Perimenopause can feel unpredictable and disruptive. Women often describe feeling “not like themselves,” even if their hormone levels don’t meet diagnostic thresholds. These physical changes, combined with life stressors such as aging parents, career shifts, or parenting teens, can leave many feeling overwhelmed and under-supported.
What Is Menopause
Menopause is defined as the point in time when a woman has gone 12 consecutive months without a menstrual period. This typically happens around age 51 but varies from person to person. Menopause marks the end of fertility, but it is also the beginning of a new life chapter—one that can bring greater clarity, confidence, and self-assurance when well supported.
Post-menopausal symptoms may include:
Persistent hot flashes or night sweats
Vaginal dryness or discomfort
Joint or muscle pain
Emotional flatness or depression
Heightened anxiety
Sleep difficulties
Osteoporosis or bone density changes
Changes in skin, hair, and metabolism
Menopause is often portrayed only through its symptoms, but it is also a powerful biological and emotional threshold. With the right support, women can emerge from this time with a deeper sense of self, stronger boundaries, and renewed purpose.
How Psychotherapy Can Help
Mental health therapists trained in supporting women’s midlife transitions can offer compassionate, evidence-informed care that helps normalize and navigate the emotional side of hormonal changes.
Therapy can support you with:
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Emotional regulation and mood shifts
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Anxiety, panic attacks, or increased stress
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Depression or low motivation
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Grief related to aging, identity shifts, or reproductive changes
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Relationship dynamics (including changes in libido, communication, or parenting)
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Sleep challenges and the mind-body connection
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Boundary setting and self-prioritization
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Self-compassion and body image
As therapists, we work with clients to explore not just the symptoms, but the stories that shape how we experience this time of life. We help untangle societal expectations, internalized pressure to “keep it all together,” and the grief that often goes unspoken when we feel like our body or mind is betraying us.
Therapy outcomes may include:
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A more regulated nervous system
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Tools for better sleep and less anxiety
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Healthier boundaries and relationship communication
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Deeper self-trust and confidence
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A sense of empowerment and clarity about the next life chapter
For many clients, therapy during perimenopause or menopause becomes a turning point—a chance to pause, reflect, and heal longstanding emotional patterns while building new ways of showing up for yourself.
How Holistic Nutrition Can Help
Your physical body is undergoing enormous shifts during perimenopause and menopause. Working with a holistic nutritionist can help ease symptoms, support hormone balance, and improve your overall vitality using natural, food-based strategies tailored to your unique needs.
A holistic nutritionist can help with:
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Balancing blood sugar to reduce energy crashes and mood swings
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Supporting liver detox pathways for hormone processing
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Identifying and reducing inflammatory foods that worsen hot flashes or brain fog
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Building a nutrient-rich plan that supports bone density, skin elasticity, and metabolism
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Addressing digestive issues that may arise with hormone fluctuations
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Supplement guidance for key nutrients like magnesium, B vitamins, omega-3s, and adaptogens
We recognize that every body is different—what works for one woman may not work for another. A holistic approach focuses on sustainable, supportive changes—not rigid rules or fad diets.
Nutrition support can lead to:
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More stable energy and fewer mood crashes
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Fewer or less intense hot flashes and night sweats
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Improved digestion and reduced bloating
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Clearer skin, stronger hair, and improved sleep
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Better focus and reduced “brain fog”
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A stronger connection to your body’s signals and needs
Our nutritionist collaborates closely with our therapists when appropriate to ensure whole-person support that respects your mental, emotional, and physical health as interconnected.
You don’t need to tough this out alone or accept that feeling “off” is just part of the deal. Whether you're in the early stages of perimenopause or adjusting to life after menopause, you deserve support that honors the full picture—your mind, body, and soul.
At PACE Counselling, our team of Registered Psychotherapists and holistic practitioners is here to support you every step of the way. We believe this transition can be one of empowerment, self-discovery, and renewal when the right tools, insights, and support systems are in place.
Ready to Feel Like Yourself Again?
Book a consultation today to learn how our Menopause & Perimenopause Support Services can help you feel balanced, calm, and confident in your next chapter.