Free Perimenopause Check-In
Is It Perimenopause? A Symptoms & Mood Checklist
For women in their late 30s, 40s and 50s who just don't feel like themselves.
Private by design. Your answers stay on this device. Nothing you select is saved or sent, and it all clears when you leave the page.
You're not losing it. Your hormones are shifting.
Perimenopause is the transition leading up to menopause, when estrogen rises and falls unevenly and progesterone declines. Irregular periods are a common early sign, and for some women the changes that stand out most are emotional: anxiety out of nowhere, a much shorter fuse, 3am wake-ups, brain fog, or feeling flat and unlike yourself.
Because those changes can start years before periods stop, they're easy to blame on stress, parenting or “just getting older.” This check-in can help you notice patterns and bring clear information to your doctor.
40s
When perimenopause usually begins, though it can start in your late 30s.
~4 years
How long it lasts on average, from a few months to as long as 8 years.
~51
The average age of menopause, defined as 12 months in a row without a period.
This check-in is not a diagnosis. Many of these symptoms can also come from thyroid changes, anemia, medications, stress or depression, so talk with your doctor about anything you notice.
What have you noticed?
For each change, choose how often you've noticed it in the past month.
Your cycle
Your body
Sleep & energy
Mind & mood
0 of 21 answered
Thank you for checking in
If you've had thoughts of harming yourself
Please reach out today. Call or text 988 (Suicide & Crisis Lifeline, 24/7), or call 911 if you're in immediate danger. Depression risk goes up during perimenopause, and you deserve support right now.
Noticing what's changing is a real first step. Here's what your answers might mean.
Not many changes are showing up often right now
That's useful to know. Patterns over a few months tell you more than one month, so keep noticing. If something still feels off, trust that and talk with your doctor.
Several changes are showing up often
Your symptoms are worth a conversation with your doctor, ideally one who's comfortable treating perimenopause. Bring this check-in and your tracker. The Menopause Society's website (menopause.org) has a directory of certified practitioners.
The changes you're noticing are mostly in your mood
Hormone shifts can bring on anxiety, low mood and irritability, even in women who've never struggled with them before. If those changes have lasted 2 weeks or more, or they're affecting your work, parenting or relationships, talk to your doctor and consider therapy too. Both can help.
How this check-in works
- It isn't a test or a diagnosis. It looks at how many changes you marked “Often” or “Most days.” Here, 3 or more counts as “several.”
- If more than half of your “Often” or “Most days” answers are in Mind & mood, it points you to support for your mood as well as your doctor.
- Your answers: 0 changes marked “Often” or “Most days,” 0 of them in Mind & mood.
Here if you ever want to talk
Support for the whole picture
Talk it through with one of our therapists
If this season of life feels like a lot, our therapists are here, in person in Orem and by telehealth.
Your doctor can help with the physical side. Our therapists help women with anxiety, mood changes and life transitions, in person in Orem and by telehealth.
Mood changes in this season are real. Several of our therapists specialize in anxiety, depression and life transitions, in person in Orem and by telehealth, alongside your doctor's care.
A free 15-minute call is a no-pressure conversation: we listen, answer your questions and help you figure out the right next step.
Questions to bring to your appointment
- Could my symptoms be perimenopause, and what else should we rule out?
- What are my options for treating hot flashes, sleep and mood, with and without hormones?
- How might perimenopause interact with my current medications or past health history?
Track it for 12 weeks
Patterns over time tell you (and your doctor) much more than one bad day. Download the PDF for the 12-week pattern tracker.
Jot down your answers
Your answers aren't saved. If you'd like to bring them to your doctor, write them down or fill in the PDF before you leave this page.
Common Questions
Perimenopause Check-In FAQs
Can a checklist tell me if I'm in perimenopause?
No. This checklist helps you notice patterns and bring clear information to your doctor. Many of these symptoms can also come from thyroid changes, anemia, medications, stress or depression, so talk with your doctor about anything you notice.
Can perimenopause cause anxiety, rage or low mood?
Hormone shifts can bring on anxiety, low mood and irritability, even in women who've never struggled with them before. If those changes have lasted 2 weeks or more, or they're affecting your work, parenting or relationships, talk to your doctor and consider therapy too. Both can help.
When does perimenopause start, and how long does it last?
It usually begins in your 40s, though it can start in your late 30s. It lasts about 4 years on average, from a few months for some women to as long as 8 years for others. The average age of menopause, defined as 12 months in a row without a period, is about 51.
Are my answers saved?
No. Your answers are scored on your own device. Nothing you select is saved, sent or seen by anyone at Lotus Rose, and it all clears when you leave the page. To track symptoms over time, download the PDF with the 12-week pattern tracker.
Free 15-Minute Consultation
You're not “too much.” You're in transition.
Lotus Rose Counseling helps women navigate the anxiety, mood changes and identity shifts that can come with this season of life, in person and by telehealth. Reach out when you're ready.