Have you ever noticed how perimenopause can turn up the dial on all your sensations? I know I have, sitting in discomfort mid-morning wondering why I can feel the texture of my clothes, annoying my skin. As if the hot flushes, mood swings, anxiety, sleep disturbance, aches and pains and itchy skin were not enough, now even getting dressed - something you’ve done thousands of times without thinking — suddenly feels like a negotiation between your skin, your nervous system, your temperature, and your patience. Getting dressed feels like another task added to that overflowing bucket of mental load you are already carrying daily, its no wonder the ‘F it’ thoughts come in and you grab whatever you remember felt ok the last time you wore it.

Why is it that getting dressed feels harder in perimenopause?

Your nervous system is more sensitive

You may not be as familiar with this perimenopause symptom, you may have noticed it in yourself but not realised it is the perimenopause - the dial on your sensations can swing from high to low very quickly. Colours can feel louder, textures feel sharper, seams you never noticed suddenly demand attention. Your body is processing more information than usual, and your clothes become part of that sensory landscape that can feel overwhelming. Your clothes can start to test your already stretched tolerance for sensations.

Your skin might be drier and thinner

All this leads to increased sensitivity to fabrics.

Your temperature regulation is unpredictable

Hot, cold, both, neither, all in a day’s work for the perimenopause. That jumper felt perfect 2 minutes ago, now you want to rip it off and throw it in the bin. Those soft trousers now feel suffocating and clingy. Temperature changes and hot flushes make it hard to know how to dress, and change how you experience your outfit on a rapidly changing basis.

Decision fatigue is real

With so much already going through your mind, your wardrobe becomes another task that does not feel worth it and it is much easier to just grab whatever is close to hand, hoping it sees you through the day without adding too much to the physical discomfort. multiple‑choice exam you didn’t study for.

None of this is you – it’s that hormonal rollercoaster that you never asked to get on

The good news is that, with some tweaks, your wardrobe can support you through it.

Comfort Colours for Overwhelm

Every palette has its own hues that soothe rather than stimulate. Look to the softer colours in your palette, and see how these feel. Your comfort colours can be your nervous system’s best friends.

Springs

Warm vanilla, apricot mist, tender coral, morning leaf.

Summers

Hushed rose, silver mist, bluebell fog, soft thistle.

Autumns

Weathered clay, mossbud, golden oat, soft umber.

Winters

Icy plum, frosted berry, midnight slate, crystal blue.

Textures That Calm the Nervous System

Show your skin (and your fluctuating tolerance for sensation) some compassion and kindness by choosing the textures that are less triggering. You might want to try:

• Lightweight knits — soft, breathable, soothing.

• Brushed cotton — grounded, familiar, comforting.

• Modal + bamboo — smooth, gentle, regulating.

• Soft linen blends — airy without crispness.

• Suede + nubuck — tactile warmth.

How to put it all together – the anti-overwhelm outfit formula

1. Choose your grounding colour

Look at your palette, find which colours make you exhale slowly, notice the change in your breathing as you look at your colours. If none of your colours help you feel calmer, lean into the softer ones in the palette. If that does not resonate with you, choose a colour that speaks to you, without trying to name a reason.

2. Add a soft texture

Whatever you know works for you. Layer your soft textures for when the temperature changes hit during the day. If you do not like any of the textures you have, choose a piece that you know has felt comfortable in the past.

3. Choose a sensory anchor

Something that helps ground you. Anything you can look at or touch and remember how amazing you are and that you chose this for YOU. If you have to wear a uniform, or are restricted in outfit choice, definitely lean into this step.

• a soft scarf

• a warm-toned necklace

• a textured bracelet

• a familiar pair of earrings

• a comforting bag

Something your body recognises.

4. Keep it simple

Complexity drives overwhelm, set your wardrobe up for success by keeping your preferred silhouettes to hand. If floaty trousers or a flowing dress feel good, make them prominent in your wardrobe. It that fitted blazer and skinny jeans make you feel amazing, hang them up together. Make your decision-making easy so that when future-you is stressed out and trying to get ready 90% of the decisions are already made.

And if you don’t know what to wear

On the hardest days, choose your “emergency outfit”.

Every palette has one:

• Springs: warm cream and soft peach

• Summers: cool grey and muted rose

• Autumns: warm brown and mossy green

• Winters: charcoal and soft berry

Your body is changing, you need different support – your wardrobe can be a fantastic tool to help you feel like the incredible woman you are in this phase of life.