Struggling with Menopause Mood Swings? Let’s Find a Way to Ease the Ride

Menopause is a significant life transition that brings about various physical and emotional changes. One of the most challenging aspects for many women is dealing with mood swings, when you might find yourself feeling fine one moment and overwhelmed the next. So, what's really going on here?

These mood swings are extremely common during menopause, typically occurring in women between the ages of 45 and 55, and they have a lot to do with fluctuating hormones, especially estrogen. But here’s the good news: while you can’t completely stop these changes, there are ways to handle them better.

In this blog, we’ll talk about what’s going on with your body and share some practical tips to help you get through those emotional ups and downs. Ready to take back some control? Let’s get started!

The Truth Behind Mood Swings During Menopause

Mood swings can be one of the early signs of menopause and are often combined with other symptoms like irregular periods, hot flashes, and sleep disturbances. If you are experiencing significant emotional changes along with these physical symptoms, it may indicate that you are entering perimenopause, the transition phase before menopause. Typically, perimenopause usually starts when women are in their forties, but it can vary. Many women experience sudden and intense shifts in mood, and these can range from feelings of irritability or frustration to sadness, anxiety, and even depression. Mood swings during menopause are typically temporary but can be intense, affecting daily life and relationships.

A study published in Menopause found that hormonal changes during menopause, including fluctuations in estrogen, can cause emotional dysregulation, resulting in noticeable mood swings and risk of depression and anxiety disorders. Additionally, recent census data discussing the increasing number of women reaching menopause in the U.S. - nearly 1.5 million each year - stated that there is also an increased risk of depression during perimenopause, even for women with no prior history of the condition. The challenge for healthcare providers is finding effective treatments that manage depression and other menopause symptoms while considering side effects and other factors that contribute to mood disturbances.

If you're unsure whether your mood swings indicate the start of menopause, it's best to consult with your doctor, who can help determine if they are indeed due to this transition or caused by another condition.

Are Menopause Mood Swings Affecting You? Key Symptoms to Watch For

During menopause, mood swings can manifest in various ways. Here’s a closer look at some common emotional and physical symptoms women experience during this phase.

• Irritability: Feeling irritable and easily frustrated is common during menopause, as hormonal changes can affect emotional stability. Women experience mood symptoms, including irritability, similar to premenstrual syndrome (PMS) during perimenopause.

• Anxiety: Many women experience heightened anxiety during menopause, often feeling nervous or on edge. In a study where the age range of the participants was 45−70, the prevalence of anxiety was estimated to be 52.5% and 55.7% in the menopausal and premenopausal groups, respectively.

• Depression: Feelings of sadness or depression are more frequent during menopause, and they can range from mild to severe. A study conducted by Cardiff University and Bipolar UK, published in Nature Mental Health, revealed a 30% increase in the onset of major depressive disorder during the four years surrounding a woman's final menstrual period compared to the six to ten years before perimenopause.

• Tension: A sense of emotional 'tightness' or stress, often accompanied by physical symptoms like headaches.

• Restlessness: An inability to relax, often feeling fidgety or on edge.

• Fatigue: Physical and emotional exhaustion, which can exacerbate other mood-related symptoms.

• Difficulty Coping with Stress: During menopause, the body's stress response can become heightened, making it harder to manage daily stressors.

• Feelings of Loss or Disconnection: Some women experience a sense of loss or emotional distance from loved ones during menopause.

Recognizing these symptoms early can help women seek appropriate support and strategies to manage them effectively. If you're unsure whether your mood swings are related to menopause, consulting with a healthcare provider can provide clarity and guidance. 

Menopause Mood Swings Explained: Common Causes & When to Seek Help

Knowing the root causes of your mood swings is crucial for determining the best ways to manage them.

• Hot Flashes and Night Sweats: These are common during menopause and can leave you feeling uncomfortable and tired, which can make you more irritable and prone to mood swings.

• Sleep Disturbances: Insomnia and other sleep issues affect 40–50% of people during and after menopause, contributing to mood swings.

• Stress and Anxiety: Physical changes and potential for other symptoms like hot flashes, weight gain, and vaginal dryness can greatly contribute to stress. Anxiety about aging or changes in self-image can also elevate stress levels, triggering mood swings.

• Physical Symptoms: Issues such as joint pain, headaches, and physical exhaustion can be very frustrating and may lead to emotional ups and downs.

• Allergies: If you have seasonal allergies, you might notice your mood shifting with the changing seasons. Sneezing, watery eyes, a runny nose, and constant itchiness can be exhausting, especially if they’re disrupting your sleep.

• Psychological and Social Factors: A history of depression, not having enough social support, or going through big life changes can make mood swings during menopause feel even more intense.

• Diet and Lifestyle: Eating poorly, not getting enough exercise, smoking, and drinking too much can affect your hormones and make mood swings harder to handle.

Treatments for Menopause Mood Swings: The Role of Supplements and Non-Supplemental Treatments

Natural Remedies for Menopause Mood Swings

1. Herbal Supplements

• Black Cohosh: Commonly used for menopausal symptoms, black cohosh may help stabilize mood by balancing hormone levels.

• St. John’s Wort: Known for its mood-boosting properties, St. John’s Wort is often used to combat feelings of depression and anxiety during menopause.

• Chamomile: Known for its calming effect, chamomile tea or supplements can help with stress and promote relaxation.

2. Dietary Changes

• Eating a balanced diet rich in omega-3 fatty acids, whole grains, leafy vegetables, and lean proteins can help balance hormones and regulate mood.

• Limiting caffeine and sugar intake can prevent blood sugar spikes and crashes, which can worsen mood swings.

• Phytoestrogens found in soy and flaxseeds can mimic estrogen and help alleviate hormonal fluctuations.

3. Exercise

• Regular physical activity, such as walking, yoga, or swimming, can boost serotonin levels, reduce stress, and improve sleep, all of which help stabilize mood.

4. Mindfulness and Relaxation

• Practices like meditation, deep breathing exercises, or progressive muscle relaxation can help lower stress and calm the nervous system, reducing mood swings.

5. Sleep Improvement

• Ensuring quality sleep is essential. Avoiding screens before bed, keeping a regular sleep schedule, and creating a calming nighttime routine can all help improve sleep quality and reduce irritability.

Other Treatments To Manage Menopause Mood Swings

• Hormone Replacement Therapy (HRT) balances estrogen and progesterone levels, which can stabilize mood and reduce irritability, anxiety, and depressive symptoms associated with menopause. Studies show that HRT is effective in improving mood and reducing the frequency of mood swings.

• Cognitive Behavioral Therapy (CBT) is a type of therapy that helps individuals recognize negative thought patterns and replace them with those that are more constructive. It can help women address anxiety, stress, and emotional triggers during menopause.

• Acupuncture is thought to help restore the body’s natural balance and relieve menopause symptoms, including mood swings. Many find it useful for managing stress and emotional health during this phase.

• Antidepressant Medications, such as SSRIs (Selective Serotonin Reuptake Inhibitors) or SNRIs (Serotonin-Norepinephrine Reuptake Inhibitors), are often prescribed to help stabilize mood and alleviate anxiety or depression during menopause.

• Biofeedback teaches you to control physical responses like heart rate and muscle tension through sensors and real-time data. It’s a smart way to reduce stress and calm your mood.

Frequently Asked Questions About Menopause Mood Swings

Key Takeaways: Understanding Menopause Mood Swings

Let’s be real—menopause can be a rollercoaster of emotions; one minute, you're feeling on top of the world, and the next, you're in a mood slump. However, conquering mood swings during menopause doesn't have to be overwhelming. With the right strategies—whether through natural remedies like herbal supplements, dietary changes, and exercise, or other options like Hormone Replacement Therapy and CBT sessions—women can find a balance that works for them. It’s all about understanding what your body needs and taking the steps to address it. While menopause can bring challenges, it also offers an opportunity to take charge of your health and well-being. By exploring your options and working with healthcare professionals, managing mood swings can become a manageable part of this transformative phase in life.

Dr. Ahmed Zayad

Dr. Zayed, has years of experience in the field and has been contributing to public health awareness. Dr. Ahmed Zayed holds a baccalaureate of Medicine and Surgery. Egypt. Dr. Zayed believes in providing knowledgeable information to readers. His articles were featured on many websites like HuffingtonPost, Chicagotribune . Other than his passion for writing, Dr. Zayed spends his time outside the hospital, either reading or at the gym.