ADHD in perimenopausal women is an emerging area of interest, with growing evidence suggesting that hormonal fluctuations, particularly the decline in oestrogen, can significantly impact symptoms. Oestrogen helps regulate neurotransmitters like dopamine and serotonin, which are crucial for attention, mood, and executive function.
During perimenopause, lower oestrogen levels may exacerbate ADHD traits such as impulsivity, distractibility, and mood instability. This overlap between perimenopausal symptoms and ADHD can complicate diagnosis, as both may present with brain fog, memory issues, and emotional changes.
While specific prevalence rates of ADHD in perimenopausal women are not yet well established, research highlights a clear need for greater awareness and further study. A more nuanced approach to assessment and treatment, considering both hormonal changes and neurodivergence, is essential to support women during this transitional life stage.
Practical Tips
Track Your Symptoms
- Keep a journal of your mood, focus, sleep, and cycle (if applicable).
- Note patterns or triggers – especially around hormonal shifts.
Speak to Your GP
- Find a GP or specialist who understands both ADHD and menopause.
- Consider hormone replacement therapy (HRT) alongside ADHD treatment, if appropriate.
- Ask about ADHD medications and how they may interact with hormonal changes.
Adjust Your Lifestyle
- Prioritise sleep, movement, and nutrition – small tweaks can help regulate energy and focus.
- Use ADHD-friendly tools: alarms, timers, visual reminders, routine charts.
Reduce Mental Overload
- Delegate tasks when you can.
- Try to simplify your home, work, and family life.
- Try to do less and rest. Don’t underestimate how important this is.
Seek Emotional Support
- Find online or in-person communities for ADHD women or midlife neurodivergence.
- Therapy (especially with someone who understands neurodivergence, e.g., a neurodiversity coach) can help with self-esteem, shame, and life transitions.
Advocate for Yourself
- It’s okay to need adaptations at work or home, even without a formal diagnosis.
- Clear communication with family or colleagues can prevent misunderstandings.
Embrace Self-Compassion
- You’re not lazy, broken, or “losing it” – your brain is just wired differently and navigating big hormonal shifts.
- Celebrate small wins and be gentle with your expectations.