Lifestyle

Menopause Mood Swings

January 11, 2025

Menopause Mood Swings

Why You Feel Like You’re Losing It (and How to Take Back Control)

Let’s talk about the not-so-fun guest that shows up during menopause: emotional chaos. One minute you’re tearing up at a puppy commercial, the next you’re snapping because someone breathed too loudly.

Sound familiar? Welcome to the hormonal rollercoaster, my friend.

Here’s the deal: menopause isn’t just about hot flushes and saying goodbye to periods—it’s an emotional battlefield too. Thanks to fluctuating levels of estrogen and progesterone, your mood can feel like it’s been hijacked.

Those hormones don’t just regulate your cycle—they’re also besties with your brain’s mood regulators (hello, serotonin), which is why you might be feeling irritable, anxious, or just plain sad for no apparent reason.

And let’s not sugarcoat it—these mood swings can feel like they’ve taken over your life. Things that wouldn’t have bothered you before now feel huge.

You might even wonder, “Is this normal? Am I losing it?” Spoiler alert: You’re not. This emotional turbulence is a natural part of menopause, not a sign that something’s “wrong” with you.

But just because it’s normal doesn’t mean you have to suffer through it. The first step to taking back control is understanding what’s happening to your body and brain—and then arming yourself with strategies to manage it. Because no, you don’t have to white-knuckle your way through menopause.

Let’s explore how you can get off the emotional rollercoaster and find some balance—even if it feels impossible right now.

Ready? Let’s dive in.

The Emotional Side of Menopause:
What’s Going On and How to Handle It

Let’s not tiptoe around it: menopause is a lot. It’s not just the hot flushes or the sleep struggles—it’s also the emotional side of things that can hit like a ton of bricks. The mood swings, anxiety, or feelings of sadness that sneak up on you aren’t just “in your head.” They’re a real part of this transition, driven by a mix of hormonal changes, life shifts, and the occasional why-am-I-crying-over-this? moment.

Let’s check out what’s happening behind the scenes:

Hormonal fluctuations

Your hormones—specifically estrogen and progesterone—are doing a dramatic exit stage left, which can wreak havoc on your brain’s mood regulation. This can make you feel more sensitive, irritable, or anxious than usual.

Personal identity shifts

For some women, menopause can spark big questions about identity, especially as it marks the end of reproductive years. It’s not uncommon to re-evaluate who you are, what you want, and where you’re headed.

Life changes

Let’s not forget the external factors piling on—kids moving out, career pivots, shifting relationships. All these transitions can amplify emotional stress, creating a bit of a perfect storm.

Physical symptoms

And then there’s the physical stuff. Hot flushes, night sweats, and poor sleep aren’t just uncomfortable—they can leave you emotionally frayed, adding to the irritability and mood swings.

The Emotional Symptoms You Might Be Feeling

Many women experience a mix of emotional symptoms during menopause. These emotions can feel intense, unpredictable, and even confusing—but they’re all a natural part of this transition.

Here’s what’s most common:

Mood swings
Out of nowhere, you’re laughing one minute, crying the next, or snapping because someone left a sock on the floor. The sudden shifts can be disorienting but are a normal part of the process.
Anxiety
Persistent worry, restlessness, or a racing mind? Hormonal changes can dial up feelings of anxiety, making even small stresses feel monumental.
Sadness or depression
It’s not unusual to feel a sense of sadness—or even deeper depressive symptoms—during menopause. Hormonal imbalances combined with life’s transitions can weigh heavily on your emotional state.
Irritability
The smallest things can suddenly feel huge. Whether it’s someone cutting you off in traffic or a dishwasher loaded the “wrong” way, you may notice your fuse is shorter than usual.

How to Manage Emotional Symptoms

The good news? You can do something about it. While the emotional side of menopause is tough, there are practical ways to regain your balance and feel like yourself again.

Practice mindfulness and meditation

Even a few minutes a day can help ground you. Mindfulness keeps you present, helping you manage emotional waves before they become tsunamis.

Move your body regularly

Exercise isn’t just for physical health—it’s a mood booster too. Activities like walking, yoga, or swimming release feel-good endorphins and reduce stress. Bonus points if you do something outdoors!

Prioritise your sleep

Poor sleep can make emotional symptoms feel 10x worse. Create a calming bedtime routine and try relaxation techniques like deep breathing. If night sweats or insomnia are wrecking your rest, it’s worth exploring solutions with a professional.

Stay connected

Don’t underestimate the power of community. Whether it’s confiding in a friend, leaning on family, or joining a menopause support group, sharing your experience can be incredibly validating. You’re not alone in this.

Nourish your body

What you eat matters! Focus on brain-boosting foods like omega-3-rich fish, whole grains, and leafy greens. Keep caffeine and alcohol in check—these can intensify mood swings. And don’t forget to stay hydrated.

When to Seek Professional Help

If you’re feeling stuck or overwhelmed, reaching out for support can make all the difference. As a naturopath and certified menopause coach, I’m here to help you navigate these emotional shifts with natural strategies tailored to your unique needs.

Whether it’s rebalancing your hormones through nutrition, herbal medicine, and lifestyle changes, or addressing emotional well-being with holistic approaches like mindfulness and stress management, there’s so much we can do to support your journey without having to resort to medical interventions.

You don’t have to go through this alone—there are effective, natural options to help you feel more like yourself again, and I’m here to guide you every step of the way.