For many women, menopause is more than just the end of menstruation—it’s a period of profound physical and emotional changes. Around 50% of women experience mood swings during perimenopause, often feeling more irritable, anxious, or even depressed. While menopause is a natural transition, the hormonal shifts that come with it can have a significant impact on mental health and emotional well-being.
Why Does Menopause Affect Mood?
One of the biggest culprits behind mood changes during menopause is the decline in oestrogen levels. This hormone plays a key role in regulating serotonin, often known as the “happy hormone.” When oestrogen levels drop, serotonin production also decreases, leading to feelings of sadness, anxiety, and emotional instability.
At the same time, the body produces more cortisol, the primary stress hormone, which makes it even harder to manage stress and emotions. This hormonal imbalance can cause heightened irritability, mood swings, and difficulty coping with daily challenges.
The Common Symptoms of Hormonal Imbalance
The symptoms of menopause-related hormonal changes go beyond just mood swings. Many women experience fatigue, anxiety, brain fog, and sleep disturbances, all of which can have a profound effect on mood.
A lack of restful sleep can lead to exhaustion and frustration, making it more difficult to manage emotions. Brain fog—the difficulty in focusing or remembering things—can cause feelings of frustration or self-doubt. Anxiety, which may not have been an issue before, can suddenly become overwhelming.
Women react differently to these changes. Some feel mild emotional shifts, while others experience severe mood disturbances that interfere with daily life. In particular, women who have a history of depression, anxiety, or postpartum depression may find that their symptoms worsen during perimenopause. If low mood, lack of motivation, or persistent sadness become overwhelming, it’s important to seek support.
How to Improve Mood During Menopause
While hormonal changes can be challenging, there are several effective ways to manage mood and regain emotional balance.
Making Lifestyle Changes
One of the best ways to support mental well-being during menopause is through healthy lifestyle habits. While it may be tempting to reach for a glass of wine to relax, alcohol can actually worsen anxiety and disrupt sleep, making mood swings worse. Instead, engaging in regular exercise can be incredibly beneficial. Physical activity releases endorphins, which naturally boost mood and improve sleep quality.
A nutrient-rich diet also plays a crucial role in regulating mood during menopause. Omega-3 fatty acids, lean proteins, and a variety of vitamins help support brain function and emotional stability. Eating a balanced diet can reduce inflammation and keep hormonal fluctuations in check.
Cognitive Behavioral Therapy (CBT) for Emotional Support
For women experiencing mood swings, anxiety, or depression, Cognitive Behavioral Therapy (CBT) can be an effective treatment option. CBT helps identify negative thought patterns and provides practical coping strategies to manage stress, improve emotional resilience, and develop a more positive mindset.
Considering Hormone Replacement Therapy (HRT)
For some women, HRT can be a game-changer. By restoring oestrogen levels, HRT helps stabilize serotonin and reduce mood swings. Many women who choose HRT for menopause symptoms report improved emotional well-being, better sleep, and a decrease in anxiety. However, it’s essential to discuss the risks and benefits with a healthcare provider to determine if HRT is the right option.
Antidepressants for Severe Mood Symptoms
In cases where menopause mood swings or depression during perimenopause become severe, antidepressants may be an option. SSRIs and SNRIs work by increasing serotonin levels, which can help regulate mood and improve emotional stability. Some women find relief by using antidepressants alone or in combination with HRT.
Taking Charge of Your Mental Health
While menopause-related mood changes can feel overwhelming, it’s important to remember that they are manageable. Every woman’s experience is unique, and what works for one person may not work for another. However, through healthy lifestyle choices, therapy, medical treatments, and self-care, it’s possible to regain control and feel emotionally balanced again.
Women with a history of depression or anxiety should be especially proactive about their mental well-being during menopause. If mood swings or feelings of sadness become persistent, seeking professional support can make a significant difference.
By understanding the connection between hormones and emotions, women can navigate menopause with confidence, embracing this new phase of life with strength and resilience.