Common Symptoms of Perimenopause and Menopause — And How to Support Them with Behavioral Wellness and Herbal Care

by Claudia Barton, BCBA, LBA, CTP

Perimenopause and menopause are natural transitions, but they can bring symptoms that feel confusing, uncomfortable, and sometimes overwhelming. These changes aren’t a reflection of weakness; they are the body’s natural response to shifting hormones. By understanding what’s happening and learning how to care for ourselves with compassion, we can reduce discomfort and improve quality of life.

As a Board Certified Behavior Analyst (BCBA) and Certified Trauma Professional (CTP), I approach this season through both science and self-care: combining what we know about behavior, stress, and the nervous system with natural, sensory-rich tools that support the body.

The Most Common Symptoms of Perimenopause and Menopause

1. Hot Flashes and Night Sweats

Sudden warmth, sweating, and flushing are some of the most recognizable symptoms. These occur when fluctuating estrogen affects the body’s temperature regulation system.

2. Sleep Disturbances

Night sweats, anxiety, and hormonal shifts often make it harder to fall or stay asleep. Over time, poor sleep increases stress and impacts emotional regulation.

3. Mood Changes and Irritability

Changes in estrogen and progesterone affect neurotransmitters like serotonin and dopamine. This can lead to irritability, anxiety, or low mood.

4. Skin Changes — Dryness and Itching

One of the lesser-discussed symptoms is skin discomfort. As estrogen declines, the skin produces less collagen and natural oils. This leads to dryness, thinning, and increased sensitivity, often felt as itching, tightness, or irritation.

5. Hair Thinning and Texture Changes

Hormonal shifts can also affect hair growth cycles, leading to shedding, thinning, or changes in texture.

How Luna & Lavender Products Can Help

The nervous system is deeply connected to the skin. Touch, temperature, scent, and hydration all act as behavioral cuesthat reinforce calm and safety. By making these part of daily rituals, we address not just the symptom, but the stress response behind it.

For Hot Flashes and Circulation

  • Menopause Relief & Circulation Balm: Formulated to cool, soothe, and support blood flow. Applying during or after a hot flash provides sensory grounding and comfort.

  • Citrus & Bloom Milk Soak: A refreshing soak that hydrates the skin and uplifts the senses while helping the body relax.

For Sleep Disturbances

  • Valerian Relaxation Body Balm: Supports the nervous system and promotes deep rest before bedtime.

  • Lavender Night Facial Cleansing Balm: A calming nightly ritual that signals the brain it’s time to wind down.

For Mood and Emotional Balance

  • Hormone Support Oil: A grounding massage oil that provides tactile and aromatic reinforcement, helping stabilize mood and reduce tension.

  • Rosemary Hair Balm: Supports scalp and hair health while its herbal aroma can energize or center the mind during low-mood moments.

For Skin Dryness and Itching

  • Lavender & Calendula Salve: Calendula’s soothing properties reduce irritation, while lavender calms both the skin and the nervous system.

  • Restorative Infused Body Balm: Packed with nourishing oils and herbs, this balm replenishes skin barrier function, easing tightness and itchiness.

  • Firming Gotu Kola Balm: Restores elasticity and hydration to thinning skin while reinforcing self-touch as a calming ritual.

  • Tepezcohuite Balms or Creams: Known for regenerative properties, these support damaged or irritated skin, providing relief and healing.

For Hair Thinning or Scalp Sensitivity

  • Rosemary Hair Balm: Stimulates circulation in the scalp, nourishes follicles, and supports hair resilience.

Behavioral Wellness Tip: Build Routines for Relief

In ABA, consistency is key. Symptoms often feel worse when they arrive unpredictably. By creating proactive rituals — morning cleansing, midday cooling, nightly moisturizing — you help train the nervous system to expect calm.

  • Antecedent strategies: Keep balms or sprays in visible places where you’ll use them.

  • Reinforcement: Pair rituals with relaxation cues, like tea, soft music, or journaling.

  • Shaping small steps: If a full routine feels overwhelming, start with one product — like applying Lavender & Calendula Salve to itchy skin — and expand from there.

These small, repeated behaviors don’t just soothe symptoms; they build long-term resilience.

Final Thoughts

Perimenopause and menopause may bring discomfort, but they also offer an invitation: to slow down, listen to the body, and care for ourselves with compassion. By combining behavioral strategies with herbal, sensory-rich products, we can reduce symptoms like hot flashes, poor sleep, mood swings, and especially skin dryness and itching.

When skincare becomes behavioral wellness, it’s no longer just a routine — it’s a daily practice of reminding your nervous system: I am safe, I am cared for, I can rest.




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The Science Behind Health & Wellness

Why behavior matters. Why healing is possible. Why small steps work.

When we think of health and wellness, we often think of the body — nutrition, sleep, hydration, movement. But at the core of every lasting change is something deeper: behavior.

As a Board Certified Behavior Analyst (BCBA) and Certified Trauma Professional (CTP), I view health and wellness through a scientific and compassionate lens. I don’t just ask what someone is doing — I ask why.

That’s where the real healing starts.

Why Behavior Matters in Wellness

Every time you choose to care for yourself — by applying a salve, setting down your phone, or pausing to breathe — you’re engaging in a behavior. These actions might seem small, but over time, they shape patterns. Patterns become habits. Habits become a lifestyle.

Behavior analysis teaches us that change doesn’t happen all at once — it happens one moment at a time, with reinforcement, consistency, and care.

The Nervous System & Trauma-Informed Support

For many of us, especially those with trauma histories, even the simplest self-care routines can feel overwhelming or unfamiliar. That’s why trauma-informed care matters. It reminds us that healing isn’t just about doing more — it’s about feeling safe enough to begin.

Behavioral wellness honors the body’s signals, works with the nervous system, and builds safety through predictable, gentle routines. When we approach wellness with compassion and structure, we help the body and mind slowly unlearn survival and relearn connection.

The Foundation of Behavior-Based Wellness

In behavior science, we use tools like:

  • Reinforcement to encourage healthy habits (rewarding what we want to see more of)
  • Prompting and shaping to help build routines gradually
  • Environmental design to make wellness easier and more accessible
  • Data and reflection to track what’s working — and why

These aren’t just clinical strategies. They can show up in your daily life as:

  • A lavender roller next to your bed to signal rest
  • A gentle balm you use after brushing your teeth to mark the end of your day
  • A sensory spray that helps your child transition more smoothly
  • A mantra you whisper each morning as a private moment of grounding

Why This Matters

Because true wellness isn't about extremes.
It’s about repeatable, nourishing actions that help you feel more like yourself.

And the science is clear: when we build wellness routines around behavior, not pressure, we make healing more accessible — for children, for parents, for everyone.

This is the foundation of my work and the intention behind every product I create. I want to help you feel safe in your routines, confident in your care, and connected to the deeper why behind the choices you make.

Mini Mantra:

“Small acts. Safe patterns. Lasting change.”

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