Menopause & Mood Swings: How to Stay Emotionally Balanced
It’s a toss up when it comes to ranking some of the worst symptoms that come with perimenopause and menopause, but I will put mood swings up there at the top.
It took me years to figure out that the emotional gymnastics playing out in my head were being caused by perimenopause and my hormones raging out of control.
I’m sure you’ve heard over and over that menopause is a natural transition…and it is! But that doesn’t mean it’s an easy one.
Along with physical symptoms like hot flashes and sleep disturbances, many of us experience mood swings that can feel overwhelming.
One moment you’re fine, the next you’re anxious, irritable, or in tears. It’s important to know that incidents of depression can double during perimenopause and menopause.
Why Does Menopause Affect Mood?
Hormonal fluctuations play a huge role in emotional stability. As estrogen and progesterone levels decline, so does their influence on serotonin and dopamine—our brain’s “feel-good” chemicals. This can lead to mood swings, irritability, anxiety, and even depression. Other factors, such as sleep disturbances, lifestyle changes and aging-related stress can also contribute to emotional instability.
The good news? There are ways to navigate these emotional ups and downs.
Tips for Staying Emotionally Balanced
1. Nourish Your Body with the Right Foods
Your diet can have a major impact on your mood. To support hormonal balance, prioritize:
Healthy fats such as: avocados, nuts, seeds, and olive oil to support brain function.
Protein-rich foods to stabilize blood sugar and boost neurotransmitter production.
Leafy greens and cruciferous vegetables to aid detoxification and hormonal regulation.
Magnesium-rich foods such as: dark chocolate, bananas, and almonds to reduce stress and improve sleep.
Avoid excessive caffeine, alcohol, and sugar, as they can lead to energy crashes and worsen mood swings.
2. Get Moving
I can’t stress this enough! Exercise is a natural mood booster. Movement increases endorphins, reduces stress, and improves sleep.
Aim for a mix of:
Aerobic exercise: (walking, biking, swimming) for stress relief.
Strength training to support bone health and metabolism.
Yoga and stretching to calm the nervous system and improve flexibility.
Even a 20-minute daily walk can significantly improve your emotional well-being.
3. Prioritize Quality Sleep
Poor sleep can worsen mood swings and anxiety. And then we’re just left in an endless cycle of exhaustion and crabbiness.
Break the cycle by creating a bedtime routine that includes:
Ditch the screens at least an hour before bed.
A relaxing ritual like reading, meditation, or a warm bath.
A consistent sleep schedule to regulate your body’s internal clock.
A cool, dark room to promote deep, uninterrupted sleep.
4. Manage Stress Mindfully
Chronic stress exacerbates mood swings. Incorporate stress-reducing practices such as:
Deep breathing exercises** to calm the nervous system.
Meditation and mindfulness** to cultivate emotional resilience.
Journaling** to process emotions and gain clarity.
Time in nature** to refresh and reset your mind.
5. Connect and Communicate
Menopause can sometimes feel isolating, but you’re not alone. In fact, there are millions of us in the same boat! So seek out support through:
Close friends and family who can offer empathy and understanding.
Support groups (online or in-person) to share experiences with other women going through the same journey. Social media is wonderful for this!
Professional help if mood swings or anxiety become overwhelming. A therapist or health coach, I happen to know one, specializing in menopause can offer personalized strategies.
Menopause may bring emotional challenges, but with the right lifestyle choices and support, you can navigate this transition and get through on the other side intact.
You’ve been strong through every phase of life—this one is no different. Take care of yourself, and know that a calmer, more balanced you is within reach!
