Hot flushes, night sweats, forgetfulness—and moods that flip-flop more than a pair of jandals on a summer day. If this sounds familiar, you’re not alone. For many women, menopause comes with more than just physical changes. Emotional ups and downs, bursts of irritability, tearfulness, anxiety, or even sudden bouts of rage can sneak in seemingly out of nowhere.
The good news? You’re not going mad. These mood shifts are real, and they’re a perfectly normal (if not always welcome) part of the menopausal journey.
Let’s take a closer look at what’s going on—and how you can feel more like yourself again.
What’s Actually Happening?
Menopause marks the end of your menstrual cycle, typically occurring between the ages of 45 and 55 (though it can be earlier or later). It’s officially defined as having gone 12 months without a period. But the lead-up—known as perimenopause—can start years earlier and is often when symptoms begin.
During this time, oestrogen and progesterone levels start to fluctuate, sometimes quite dramatically. These hormones don’t just regulate your periods—they also influence your brain chemistry, especially the parts that affect mood, memory, and sleep. As hormone levels drop, you may find yourself feeling emotionally off-balance.
Mood Swings: More Than Just Hormones
While hormonal changes are the main culprit, other factors can make mood swings more noticeable:
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Poor sleep (often caused by night sweats or insomnia) makes it harder to regulate emotions.
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Life stress—whether it’s ageing parents, teenagers at home, or pressures at work—can add emotional strain.
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Physical symptoms like hot flushes, joint pain, or fatigue can chip away at your patience.
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Feeling misunderstood or unsupported can make you feel emotionally isolated.
Some women describe it as “emotional whiplash”—fine one minute, in tears the next. Others say they feel irritable all the time or more anxious than usual. And for some, depression can creep in, especially if there’s a history of mental health challenges.
You’re Not Alone
It’s estimated up to 70% of women experience mood changes during perimenopause and menopause. But many don’t realise their emotional symptoms are linked to their hormones—or feel awkward bringing it up.
Many women say they feel a mix of frustration and confusion before realising their mood changes are linked to menopause. That moment of understanding—that there’s a real reason behind the mood swings—can be a huge relief. Knowing you’re not imagining it helps take the weight off and makes it easier to seek support.
What Can Help?
While menopause can’t be avoided, there are things you can do to manage the emotional rollercoaster and feel more in control.
1. Talk to your GP
First and foremost, don’t hesitate to bring it up with your doctor. They can check for other causes (like thyroid issues), talk you through treatment options, and help you make a plan.
Some women find Hormone Replacement Therapy (HRT) helpful, especially if symptoms are severe. Others explore natural remedies, lifestyle changes, or a mix of approaches.
2. Move your body
Exercise isn’t just good for your heart—it’s a proven mood booster. Regular walks, swimming, yoga, or dancing can reduce anxiety and improve sleep.
3. Sleep smarter
Easier said than done, we know—but prioritising sleep can make a huge difference. Try cutting back on caffeine, winding down with a warm shower, or keeping your room cool to reduce night sweats.
4. Fuel your mood
A balanced diet rich in whole foods, leafy greens, and omega-3s can support brain health and energy levels. Avoiding sugar highs and crashes may also help stabilise mood.
5. Seek support
Sometimes, just knowing you’re not alone can be a game-changer. Talking to a friend, joining a menopause support group, or working with a counsellor can help you feel heard and supported.
When to Get Extra Help
If your mood changes are affecting your daily life—if you’re withdrawing from others, unable to sleep, or feeling persistently low—don’t tough it out. Menopause-related depression and anxiety are real and treatable. Reaching out for help is not a sign of weakness; it’s a smart and strong thing to do.
Menopause can feel like a storm passing through your mind and body—but storms don’t last forever. With the right support, information, and care, it’s absolutely possible to find your calm again.
You’re not imagining it. Your experience is valid, and you don’t have to go through it alone.