Mindfulness for Perimenopause

 

Are you navigating the ups and downs of perimenopause and feeling overwhelmed by mood swings, brain fog, anxiety, depression or disrupted sleep? You’re not alone—and you don’t have to go through this transition without support.

Introducing “Mindfulness for Perimenopause,” an evidence-based, 8-week online psychotherapy program designed specifically for women experiencing perimenopause or menopause. Based upon Mindfulness-Based Cognitive Therapy (MBCT) and adapted for the unique mental health challenges of this life stage, our program offers powerful tools to help you reconnect with your inner resilience and well-being. Register here.

Why Join This Program?

  1. Evidence-Based Relief for Emotional Ups and Downs
    Research shows MBCT can significantly reduce symptoms of anxiety, low mood, irritability, and stress—all of which are commonly heightened during perimenopause. Our adaptation brings these benefits into a safe, supportive space tailored for this phase of life.
  2. Manage Perimenopause with Greater Ease
    From hot flashes to sleep disturbances and racing thoughts, mindfulness helps you respond with more ease and less reactivity. You’ll develop practical mindfulness skills to ground yourself in moments of emotional volatility or uncertainty. Learn how to be with your experience—without being overwhelmed by it.
  3. Connect with a Community of Women Who Get It
    You’ll join a small, supportive group of other perimenopausal or menopausal women across Ontario, British Columbia and Manitoba—no need to explain or justify what you’re feeling. Here, you’re understood.

 

What You’ll Receive

  • Eight weekly 1.5-hour live online group sessions led by experienced mental health professionals
  • Guided mindfulness practices including meditations, reflective exercises, and gentle movement practices.
  • Practical tools for daily life—you’ll learn how to respond to emotional challenges with more ease and self-compassion.
  • Home practice supports to guide your mindfulness practice between sessions.

✨  This Program May be For You If You’re…

  • Feeling emotionally reactive, anxious, or low in mood.
  • Struggling with the mental load and identity shifts of midlife.
  • Craving connection with other women who understand what you’re going through.
  • Living anywhere in Ontario and ready to make space for you again.

Empower yourself with the tools to meet each moment with presence, kindness, and clarity—even through hormonal storms. Join us. Spots are limited. Register here.

Program Details

Mindfulness for Perimenopause
8-Week Online Group Psychotherapy Program

Duration: 8 weekly live virtual sessions, each lasting 1.5 hours

Session dates: September 19, 2025 – November 7, 2025 │Fridays @ 12pm – 1:30pm ET

Cost: $695

*Most third-party insurance plans cover the cost of this program* Please check your specific coverage for Registered Psychotherapy.

An individual intake appointment will be scheduled in early September to review your health and help ensure this program is a good fit for you. Participants must reside in Ontario, British Columbia or Manitoba.

Register here

Please note, this program may not be suitable if you experience any of the following:

  • Psychosis
  • Actively symptomatic PTSD
  • A personality disorder
  • Active suicidality or severe depression

 

Your Teachers

Dr. Amanda Guthrie (she/her), ND, RP is a licensed naturopathic doctor and registered psychotherapist. Amanda holds advanced certifications in Mindfulness-Based Cognitive Therapy (MBCT) and Mindfulness-Based Stress Reduction (MBSR), with additional training in CBT and trauma-informed mindfulness. For more information about the care she provides, please click here.

Blakie Sahay (she/her), BscOT, MEd is an occupational therapist and certified mindfulness meditation teacher. Blakie holds advanced certifications in Mindfulness-Based Cognitive Therapy (MBCT) and Mindfulness-Based Stress Reduction (MBSR), with additional training in CBT, DBT, ACT, trauma-informed mindfulness, anti-racism, and anti-oppression practices. She is a Certified Mindfulness Teacher – Professional Level (IMTA) and an Accessible Yoga Ambassador.  In her private occupational therapy practice, Blakie supports youth facing mental health and substance use challenges who are at risk of homelessness. She also works with individuals struggling with emotion dysregulation and self-harm. Blakie has extensive experience with veterans and active-duty military personnel dealing with trauma, mental health, and addiction.

 

What is Mindfulness-Based Cognitive Therapy (MBCT)?

Mindfulness-Based Cognitive Therapy (MBCT) is a clinically proven group therapy designed to prevent the recurrence of depression and effectively treat mood disorders. By combining the principles of mindfulness with Cognitive Behavioral Therapy (CBT), MBCT helps reduce symptoms of depression, anxiety, and stress.

Mindfulness encourages a non-judgmental awareness of the present moment, while CBT focuses on recognizing and altering the negative thought patterns that contribute to emotional distress. Together, these approaches empower individuals to break free from automatic, unhelpful habits of thinking such as rumination, worry and self-criticism and choose more constructive responses to life’s challenges.

Research has shown that MBCT is as effective as antidepressant medication in preventing the relapse of depression (Kuyken, 2008).