Perimenopause symptoms checklist
All 64 recognised perimenopause and menopause symptoms in one place. Tick everything you are experiencing. Print it, save it, or bring it to your appointment — it is yours to use.
Rose
"I wish I had walked into my first doctor's appointment with a list like this. Instead I described things piecemeal — a bit of sleep disruption here, a bit of anxiety there — and none of it added up to a picture. When you tick everything at once and hand it to a doctor, the pattern is unmistakeable. This is that list."
📅 Menstrual cycle changes
0 / 7
▼
Irregular periods — skipping months or unpredictable timing Rose page →
Shorter cycles — periods arriving more frequently than before
Heavier bleeding or flooding — soaking through protection
Lighter or shorter periods than before
Spotting between periods
Worse PMS than before — mood, cramping, or bloating around periods
Periods lasting longer than usual
🌡️ Temperature and vasomotor
0 / 5
▼
Hot flashes — sudden waves of heat, often in the chest, neck, or face Rose page →
Night sweats — waking drenched, needing to change or cool down Rose page →
Feeling cold — unusual sensitivity to cold, especially after hot flashes
Chills following hot flashes
Difficulty regulating body temperature generally
😴 Sleep
0 / 6
▼
Difficulty falling asleep Rose page →
Waking in the night — especially at 3–4am Rose page →
Waking too early and unable to return to sleep
Waking unrefreshed even after adequate hours
Vivid or disturbing dreams
Restless legs — irresistible urge to move legs at night
🧠 Mood and mental health
0 / 8
▼
Anxiety — new or worsened, sometimes arriving overnight Rose page →
Low mood or depression — flat, grey, tearful without obvious reason Rose page →
Rage or irritability — disproportionate reactions, short fuse Rose page →
Mood swings — rapid emotional shifts Rose page →
Feeling unlike yourself — a sense of not recognising your own mind
Feeling overwhelmed by things that would not have affected you before
Panic attacks or episodes of intense fear
Reduced confidence or self-worth
🔍 Brain and cognition
0 / 5
▼
Brain fog — difficulty thinking clearly or concentrating Rose page →
Memory lapses — forgetting words, names, or what you were doing
Word-finding difficulty — losing words mid-sentence
Difficulty sustaining attention or concentrating
Slower thinking or processing speed
💪 Body and physical
0 / 12
▼
Fatigue — persistent exhaustion not resolved by rest Rose page →
Joint pain or stiffness — new or worsened, especially hands and knees Rose page →
Muscle aches or weakness
Shoulder pain or frozen shoulder
Weight gain — particularly around the abdomen Rose page →
Bloating and digestive changes Rose page →
Heart palpitations — racing or fluttering heart Rose page →
Headaches or migraines — new or worsened around the cycle
Dizziness or light-headedness
Electric shock sensation — brief zaps, often before a hot flash or sleep
Tingling or numbness in hands or feet
Tinnitus — ringing or buzzing in the ears
✨ Skin, hair and nails
0 / 7
▼
Hair thinning or loss Rose page →
Dry or thinning skin
Hormonal acne — new breakouts in your 40s, often on jaw and chin
Brittle or slow-growing nails
Itchy skin — especially without rash
Formication — sensation of insects crawling on skin
Changes in body odour
🌸 Intimate and urinary
0 / 7
▼
Vaginal dryness or irritation Rose page →
Painful or uncomfortable sex Rose page →
Low libido or reduced sexual desire Rose page →
Recurrent urinary tract infections (UTIs)
Urinary urgency — sudden strong need to urinate
Urinary leakage or stress incontinence
Reduced clitoral sensitivity or genital sensation
🦷 Mouth, eyes and other
0 / 7
▼
Dry mouth or burning mouth sensation
Gum sensitivity, bleeding, or dental changes
Dry or gritty eyes
New or worsened allergies or sinus symptoms
Histamine sensitivity — reactions to wine, aged cheese, or fermented foods
Voice changes — lower or different quality
Breast tenderness or changes
What does your ticked list mean?
Take the Rose stage quiz to find out where you are in the transition — and get personalised next steps based on your symptom picture.
Written by
Rose
Navigating perimenopause · Researcher · Founded rosemyfriend.com
Research basis
PubMed · Cochrane reviews · NICE guidelines · British Menopause Society · The Menopause Society
Read methodology →
Last updated
March 2026
Rose provides evidence-graded educational information — not medical advice. Always discuss health decisions with a qualified healthcare provider. Full disclaimer · About Rose