Managing Mental Wellbeing In Menopause

Menopause is a time of significant physical and emotional change for many women. While most expect to deal with hot flushes and night sweats, the impact menopause can have on mental wellbeing often takes people by surprise.

Mood swings, anxiety and irritability can feel overwhelming, leaving many women wondering, can menopause cause mental wellbeing issues?

As we approach World Mental Health Day, this article aims to explore the connection between menopause and mental wellbeing, and offers actionable strategies to improve mood and manage the emotional changes that menopause can bring.

Can Menopause Cause Mental Wellbeing Issues?

The short answer is yes, menopause can significantly affect mental wellbeing. During perimenopause and menopause, your body experiences a dramatic drop in oestrogen levels. This hormone plays a key role in regulating mood and emotional stability. The sudden change can result in feelings of irritability, sadness and even anxiety or depression.

For many women, this emotional turbulence can feel foreign and unsettling. It’s not uncommon to feel more stressed, short-tempered, or emotionally volatile. Research suggests that oestrogen influences the production of serotonin, the neurotransmitter often associated with happiness and mood balance. So, when those oestrogen levels dip, it’s no wonder women may experience mood swings and emotional shifts.

But it’s important to remember that menopause-related mood changes are not a reflection of who you are as a person, but rather a biological response to hormonal changes.

It’s also crucial to recognise that knowing what to expect in perimenopause and menopause and navigating mental wellbeing challenges can improve your overall wellbeing.

How to Improve Mental Wellbeing

First, it’s helpful to adopt a multi-faceted approach to improving mental wellbeing during menopause. Addressing both the body and mind is key.

One of the most effective steps is staying physically active. Exercise has been shown to reduce symptoms of anxiety and depression while boosting mood and energy levels. Regular physical activity also helps regulate sleep patterns, which can often be disrupted during menopause.

If you're wondering about yoga, find out more here about the benefits of yoga in perimenopause. Even something as simple as a brisk walk can release endorphins, which help to counteract those low feelings.

Another effective strategy is practising mindfulness and relaxation techniques. This can help manage stress and calm your nervous system. Studies show that mindfulness-based cognitive therapy (MBCT) has a significant impact on reducing anxiety and depressive symptoms. By focusing on the present moment, you can reduce the tendency to ruminate on negative emotions.

There are many popular and free mindfulness resources available online. Like these from Mindfulness Works Australia.

Diet also plays a major role in emotional health. Consider incorporating more omega-3-rich foods into your diet, like salmon, flaxseeds, and walnuts. Omega-3 fatty acids are known to support brain health and mood regulation. A balanced diet rich in fruits, vegetables and whole grains will also stabilise blood sugar levels, which can help prevent mood swings.

Menopause and Mood

The connection between menopause and mood is undeniable. The hormonal changes during this stage of life directly affect brain chemistry and emotional regulation. Many women report feeling more irritable, quick to anger, or overwhelmed by the smallest things. This can be frustrating, especially when you're not used to feeling this way.

One of the most common emotional experiences during menopause is a lack of patience. This irritability often stems from heightened stress responses. Your adrenal glands, responsible for managing stress, work overtime as your body adjusts to the decrease in oestrogen. This can lead to adrenal fatigue, further amplifying feelings of anxiety and frustration.

It’s essential to prioritise self-care during this time. Taking time for yourself, even if it’s just a few minutes a day, can help you manage your mood and lower stress levels. Whether it’s a yoga session, meditation, or simply reading a book, these moments of calm can make a big difference in how you feel emotionally.

Menopause Mood Changes

Mood changes during menopause can feel erratic and difficult to predict. This is due to changes in hormone levels, which can directly impact feel-good neurotransmitters like serotonin.

One moment, you may feel perfectly fine, and the next, you’re overwhelmed by sadness or frustration. These swings can make you feel out of control, and they may affect relationships with those around you.

Understanding that these changes are temporary and manageable is key. While it may not seem like it in the moment, these mood swings will pass as your body adjusts to its new hormone levels. However, that doesn’t mean you have to endure them without support. Engaging in practices that soothe your nervous system, like deep breathing exercises, can reduce the intensity of emotional swings.

Showing yourself the same patience and kindness you would extend to a friend, can actually make for better experience of your menopause journey. A recent study found self compassion to be a strong predictor of well-being and experience of menopausal symptoms.

Self-compassion is a skill you can develop and is a powerful way to enhance your overall wellbeing during this transition.

Additionally, connecting with others who are going through the same experience can be incredibly beneficial. Knowing you’re not alone in these feelings helps validate your experience and provides comfort. Support groups, either online or in person, are a great way to share stories and strategies for coping with menopause’s emotional challenges.

Maintaining social connections leaning on your partner and connecting with friends can have great positive impacts on your wellbeing during the menopausal transition. This will allow you to feel connected to those around you, rather than feeling alone while you're navigating these changes.

Menopause Mood Swings

Menopause mood swings can feel overwhelming. One minute, you’re perfectly fine, and the next, you feel like you’re spiralling into anger or sadness. These swings can be exhausting, both for you and for the people around you. 

It's essential to remember that these emotional shifts are largely driven by the hormonal changes happening in your body. They’re not a reflection of your mental state or emotional stability in the long term. That said, there are several ways to manage them.

One of the best strategies is maintaining a regular sleep schedule. Do you ever wonder, 'why can't I sleep?'. Sleep disturbances are common during menopause, which can exacerbate mood swings. When your body is well-rested, you’re far more likely to feel emotionally balanced.

For those who need additional support, our Stress & Sleep PM Formula can be a game-changer. It promotes healthy sleeping patterns, helping to relieve sleeplessness and restless sleep that often disrupt your nights. This formula is designed to calm the nervous system, soothing your nerves and helping your body adapt to stress. It also reduces symptoms of mild anxiety, providing the emotional relief needed for a more restful night. By supporting emotional wellbeing and allowing your mind and body to relax, it’s easier to wake up feeling refreshed and ready to face the day.

Avoid caffeine and heavy meals in the evening, and create a bedtime routine that promotes relaxation. A calming herbal tea or a few minutes of deep breathing, paired with the Stress & Sleep PM Formula, can signal to your body that it’s time to wind down for the night.

Additionally, maintaining strong social connections can greatly improve emotional health. Surround yourself with supportive friends and family who understand what you’re going through. Simply having someone to talk to when you’re feeling overwhelmed can help you process emotions more easily.

Navigating menopause can feel like an emotional rollercoaster, but it doesn’t have to.

By taking steps to support your mental health through physical activity, mindfulness, and proper nutrition, you can regain control over your mood and emotions.

The changes you’re experiencing are a natural part of life, and with the right strategies, they can be managed.

Check out our Menopause Day Formula and Menopause Night Formula here in our current Menopause Bundle. This powerhouse pair work in synergy to help support symptoms associated with menopause including hot flushes, irritability, disturbed sleep and more.

For those wanting to improve cognitive function and focus, our Mood, Memory & Libido Formula can enhance memory, boost cognitive performance, and increase your attention span, all while supporting a balanced mood and helping your body handle stress.

Finally, if you’re looking for additional support in balancing your mood during menopause, explore more of our online resources for menopause and tools designed to help you feel your best.