Piece of Mind Psychology

Piece of Mind Psychology As a Clinical Psychologist Karen’s approach is one of warmth, openness and collaboration. Spencer the therapy dog helps clients feel at ease

Many women enter the perimenopausal transition bracing themselves for the worst: hot flushes, mood swings, sleepless nig...
12/08/2026

Many women enter the perimenopausal transition bracing themselves for the worst: hot flushes, mood swings, sleepless nights, and the sense that something is “ending.” While there can be challenges, much of the distress comes not just from the symptoms themselves — but from the stories we’ve been told.
Here are a few common myths that deserve rewriting.
Menopause isn’t the end of the road. It’s a transition — one that, while complex, can open space for growth, freedom, and reconnection with what truly matters.
💬 If you’re feeling overwhelmed, uncertain, or simply curious about what this phase means for you — therapy can offer a space to explore and feel supported as you navigate it.

During perimenopause, it’s easy to feel disconnected from the things that once gave you meaning.You might be thinking:– ...
04/08/2026

During perimenopause, it’s easy to feel disconnected from the things that once gave you meaning.

You might be thinking:
– “I don’t even know who I am right now.”
– “Everything feels flat—even the things I used to enjoy.”
– “I can’t seem to get back to myself.”

This is incredibly common. When mood shifts, energy drops, or brain fog creeps in, it’s hard to stay connected to your sense of purpose or identity.

That’s where values-based action—a CBT and ACT (Acceptance & Commitment Therapy) strategy—can gently guide you home.

Instead of waiting to feel like yourself again, this approach invites you to take small actions that reflect the person you want to be, even when things feel uncertain.

Ask yourself:
– What matters to me?
– What do I want more of in my life—connection, calm, creativity, meaning?
– What tiny step could I take today in that direction?

Examples:

If connection is a value: reply to one message, or make a time to chat

If calm is a value: spend some outside, away from noise

If creativity is a value: doodle, rearrange a shelf, listen to or play music

These are not tasks on a to-do list.
They’re reminders of who you are beneath the fog.

Values-based action helps you feel less reactive and more grounded—especially in a time of life where so much feels uncertain.

You don’t have to fix everything. You just have to keep moving, gently, in the direction that matters to you.

📍 Piece of Mind Psychology
🌐 www.karenfossey.com.au

Perimenopause may feel messy at times, but it isn’t a flaw or a failure.It’s a chapter that deserves understanding, care...
30/07/2026

Perimenopause may feel messy at times, but it isn’t a flaw or a failure.
It’s a chapter that deserves understanding, care, and support.

You don’t have to wait until it gets worse. And you don’t have to do this alone.

📍 Piece of Mind Psychology
🌐 www.karenfossey.com.au

One of the most significant drivers of emotional changes in perimenopause and menopause is the fluctuation—and eventual ...
21/07/2026

One of the most significant drivers of emotional changes in perimenopause and menopause is the fluctuation—and eventual decline—of key reproductive hormones, especially estrogen and progesterone.

These hormones do more than support reproductive health.

They also play a powerful role in how your brain regulates mood, energy, focus, and emotional resilience.

Here’s how:

🧠 Estrogen helps regulate serotonin, a neurotransmitter involved in mood stability and emotional wellbeing. When estrogen levels drop, serotonin activity can decrease—leading to low mood, irritability, and changes in sleep or appetite.

🧘‍♀️ Progesterone, interacts with GABA receptors in the brain—promoting calm, relaxation, and emotional balance. When progesterone levels decline, the brain can become more sensitive to stress and anxiety.

It’s no surprise, then, that many women report:

– Mood swings
– Increased anxiety or agitation
– Feeling emotionally “off” or overwhelmed
– A sense of losing emotional steadiness

📚 Research confirms these changes. Studies show that the risk of developing depressive symptoms increases during perimenopause, even in women with no prior history of depression.

These changes are not imagined, and they are not your fault.

✨ The good news? Understanding what’s happening inside your body helps you take compassionate, informed steps toward support and balance. Whether it’s therapy, hormone-informed care, or simply feeling seen—support is available.

You are not alone, and this is not forever. 💛

It’s not just forgetfulness. It’s the mental weight of transition.Many women in perimenopause and menopause report feeli...
16/07/2026

It’s not just forgetfulness. It’s the mental weight of transition.

Many women in perimenopause and menopause report feeling mentally “foggy”—struggling to find the right word, follow through on tasks, or focus like they used to. This experience, often called brain fog, can feel unsettling. But it’s more than just forgetfulness.

These cognitive changes—such as memory lapses, slower processing, and trouble concentrating—are linked to the hormonal shifts that occur during the menopausal transition.

🧠 Estrogen plays a key role in brain health. It supports the function of neurotransmitters like serotonin and dopamine and helps regulate areas of the brain responsible for memory, attention, and learning.

As estrogen levels decline, studies have shown changes in brain activity, especially in the prefrontal cortex and hippocampus—regions involved in memory and focus.

💬 Progesterone, too, influences cognitive function through its calming effects on the brain via GABA receptors. Lower levels may increase mental fatigue and sensitivity to stress.

These changes are not signs of decline or weakness—they’re a neurobiological response to hormonal transition. And they often improve over time or with the right support.

You might notice: – Trouble concentrating

– Feeling mentally “foggy” or forgetful
– Slower recall of words or names
– Difficulty staying organised or present
🌿 The good news?

There are evidence-based strategies that can help: ✔️ Gentle physical activity

✔️ Good sleep hygiene
✔️ Mindfulness and cognitive strategies
✔️ Psychological support
✔️ Addressing hormonal and lifestyle factors with your healthcare team

You are not alone. And you are not losing your mind.

You are moving through a natural, temporary transition—and support is available.

💛 You deserve to feel clear, focused, and connected again.

Research shows that women in perimenopause regularly report sleep difficulties, often due to night sweats, hot flushes, ...
10/07/2026

Research shows that women in perimenopause regularly report sleep difficulties, often due to night sweats, hot flushes, and early morning waking. These hormonal disruptions impact the body’s internal temperature regulation and sleep-wake rhythms.

💤 But it’s not just about feeling tired.

When sleep is fragmented, it affects the brain’s ability to regulate mood and emotions. Chronic poor sleep is a known risk factor for depression, and during menopause, it can worsen existing emotional symptoms or trigger new ones.

Women often report:

– Increased irritability
– Lower stress tolerance
– Emotional flatness
– Difficulty concentrating

It’s a cycle:

Poor sleep → heightened emotional reactivity → deeper fatigue → more sleep disruption.

The good news? Sleep can be supported—gently and effectively.

✅ CBT-I (Cognitive Behavioural Therapy for Insomnia) is a gold-standard, evidence-based approach that helps re-establish healthy sleep patterns.

✅ Mindfulness, sleep hygiene, and relaxation strategies can support emotional balance and calm the nervous system.

✅ Addressing night sweats or hormonal triggers with medical support may also make a big difference.

🌿 If sleep has started to feel out of reach, you’re not alone—and help is available. Getting restful, restorative sleep isn’t a luxury. It’s a foundation for emotional wellbeing.

Let’s talk about it. 💛

Many women describe wanting to feel like their “old self” again.This is a very understandable response.However, it can b...
03/04/2026

Many women describe wanting to feel like their “old self” again.

This is a very understandable response.

However, it can be helpful to gently reflect on what that “old self” involved.

Often, it included:

managing a high level of responsibility
prioritising others’ needs
maintaining high standards over long periods
pushing through fatigue

Returning to that level of functioning is not always the most sustainable goal.

Instead, this stage can offer an opportunity to:

reassess expectations
develop clearer limits
use energy more intentionally
build a way of living that is more aligned and sustainable

From a psychological perspective, recovery is not always about going back.

It can be about moving forward differently.

Please feel welcome to reach out if you'd like to know more, or if you'd like to connect 🙂

We often think about capacity in terms of how busy we are — what’s on our schedule, how much we have to do.This is exter...
01/04/2026

We often think about capacity in terms of how busy we are — what’s on our schedule, how much we have to do.

This is external load.

But capacity is also shaped by internal load, including:

mental effort
emotional processing
cognitive strain
reduced recovery between tasks

During perimenopause, internal load can increase — even when external demands decrease.

This is why many women notice:

“I actually have more time than I used to, but I feel like I can manage less.”

This mismatch can feel confusing and, at times, unsettling.

Understanding the role of internal load can help shift this from self-doubt to self-understanding.

One of the most confusing aspects of perimenopause is that things can feel harder — even when life hasn’t become more de...
30/03/2026

One of the most confusing aspects of perimenopause is that things can feel harder — even when life hasn’t become more demanding.

From a psychological perspective, this often reflects changes in internal resources, rather than external workload.

For example:

disrupted sleep reduces mental and emotional resilience
cognitive changes can make thinking and decision-making more effortful
tasks that were once automatic may require more conscious effort

This means your system is working harder, even if your circumstances haven’t changed.

So the experience becomes:

“Nothing much has changed… but everything feels more difficult.”

This is a common and understandable response to a system under increased internal load.

From a psychological perspective, capacity refers to the mental, emotional, and cognitive resources available to you at ...
27/03/2026

From a psychological perspective, capacity refers to the mental, emotional, and cognitive resources available to you at any given time.

It includes your ability to:

concentrate and think clearly
regulate emotions
make decisions
tolerate stress
sustain effort across the day

During perimenopause, many women notice a reduction in this capacity.

This can feel like:

becoming overwhelmed more quickly
struggling to hold multiple things in mind
feeling mentally fatigued earlier in the day

Importantly, this is not a reflection of your capability or competence.

It reflects a shift in what your system can currently hold.

I was fortunate enough to join Kirstin Bouse from All About Her yesterday on the Midlife Bites podcast to talk about the topic of capacity.

I'll post the link when it's ready. 🙂

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