Perimenopause and ADHD: Navigating the Overlapping Challenges

For many women with ADHD, perimenopause can bring unexpected and frustrating changes. The hormonal shifts that come with this transition often intensify ADHD symptoms, making it harder to focus, manage emotions, and stay organised. If you’ve noticed a spike in brain fog, mood swings, or forgetfulness in your 40s, you’re not alone.

The Hormonal Connection

Oestrogen plays a crucial role in regulating neurotransmitters like dopamine, which is essential for focus and attention. During perimenopause, oestrogen levels fluctuate and eventually decline, which can exacerbate ADHD symptoms. This is why many women find that their usual ADHD coping strategies stop working as effectively.

Common changes during perimenopause that affect ADHD include:

• Increased forgetfulness – More frequent memory lapses and trouble recalling words or details.

• Worsened focus and brain fog – Difficulty concentrating, organising tasks, or following conversations.

• Mood swings and irritability – More intense emotional reactions, frustration, or anxiety.

• Sleep disturbances – Hot flashes, night sweats, and insomnia that make ADHD symptoms worse.

• Heightened anxiety or depression – Changes in brain chemistry can lead to increased emotional sensitivity or even new mental health struggles.

Managing ADHD During Perimenopause

The good news is that you can take steps to ease the impact of perimenopause on your ADHD. Here’s how:

1. Consider Hormonal and ADHD Treatments

If symptoms significantly affect your quality of life, talk to your GP about treatment options. Hormone replacement therapy (HRT) may help stabilise oestrogen levels, which can improve focus and mood. Additionally, adjusting ADHD medications (if you take them) might be necessary during this time.

2. Prioritise Sleep

Sleep disruptions can worsen ADHD symptoms, so focus on improving your sleep routine. Try:

• Keeping a consistent bedtime and wake-up time.

• Reducing screen time before bed.

• Managing hot flashes with cooling sheets, breathable fabrics, and fans.

3. Use External Supports

With increased forgetfulness, external tools can be lifesavers:

• Set up reminders and alarms for daily tasks.

• Use planners, apps, or sticky notes to stay organised.

• Break down tasks into smaller, manageable steps.

  
  

4. Manage Stress Proactively

Stress makes ADHD symptoms worse, so incorporate relaxation techniques like:

• Mindfulness or meditation.

• Gentle exercise like yoga or walking.

• Deep breathing exercises to stay grounded.

5. Adjust Your Diet and Exercise

Nutrition and movement play a key role in brain health. Try:

• Eating more protein, healthy fats, and whole foods to stabilise energy.

• Reducing sugar and caffeine if they make symptoms worse.

• Engaging in regular physical activity to improve focus and mood.

Advocating for Yourself

Many women find that their struggles with ADHD during perimenopause are dismissed or overlooked by healthcare providers. If you suspect perimenopause is affecting your ADHD, advocate for yourself. Keep a symptom journal, educate yourself on treatment options, and don’t be afraid to seek a second opinion if needed.

You’re Not Alone

Perimenopause and ADHD can be a challenging combination, but with the right support and strategies, you can navigate this transition more smoothly. Understanding the connection between hormones and ADHD is the first step toward regaining control and feeling more like yourself again.