Menopause Mood Rollercoaster: How to Manage Mood Swings & Mental Health

Perimenopause and menopause can affect mental health. Hormone changes during this time can cause physical and emotional symptoms that affect your well-being.

Mood swings

Mood swings are common during perimenopause and menopause. Hormone changes can make your mood harder to predict, with sadness, anxiety or irritability. To manage mood swings, get regular exercise, eat a healthy diet and try stress-relieving activities such as yoga, meditation or deep breathing.

Higher Risk of Depression

Women going through perimenopause or menopause may have a higher risk of depression. Hormone changes can contribute to sadness, hopelessness and loss of interest in things you used to enjoy. If you have depression, talk to your doctor about treatment, which may include therapy, medication or both.

Anxiety

Perimenopause and menopause can also cause anxiety. Changes in estrogen and progesterone can lead to worry, fear and nervousness. To manage anxiety, try relaxation techniques such as deep breathing, yoga or meditation. You can also talk to your doctor about hormone replacement therapy, medication or both.

Stress during perimenopause and menopause

You may feel overwhelmed by physical and emotional changes during this time. Stress can worsen hot flashes, mood swings and sleep disturbances. Hobbies you enjoy and time with loved ones may also help reduce stress.

Sleep and mental health

Sleep disturbances are common during perimenopause and menopause. Hot flashes, night sweats and mood swings can make it difficult to fall asleep and stay asleep. To manage insomnia, establish a regular sleep routine, avoid caffeine and alcohol in the evening, and try deep breathing or meditation before bed.

Support groups, counseling and therapy can help you cope with the emotional and physical changes of perimenopause and menopause.

If symptoms are affecting your mental health, talk to your doctor. Support is available.