Menopause is a natural stage of life, but it doesn’t always feel easy, especially when it impacts mental health. From the first signs of perimenopause, hormonal fluctuations can create an emotional whirlwind. Anxiety, mood swings, and depression can suddenly surface, even in women who haven’t experienced these feelings before. If you’re unsure what stage of menopause you’re in, an initial wellness consultation can help assess your symptoms and guide you on the next steps. You can also take a quick self-assessment quiz here.
How Hormones Impact Mental Health & Anxiety
The sharp decline in estrogen and progesterone during menopause affects not only your body but also your mind. Estrogen, in particular, has a direct influence on mood-regulating neurotransmitters like serotonin, which is often referred to as the “happy chemical.” When estrogen drops, it’s no surprise that many women experience feelings of sadness or irritability. Perimenopause is typically when these changes start, with symptoms such as heightened anxiety and irritability, while menopause itself and postmenopause can see more entrenched mood shifts or even depression.
Common Emotional Symptoms During Menopause
It’s common to feel like you’re on an emotional rollercoaster, with highs and lows that seem to come out of nowhere. Some of the mental health symptoms you may experience include:
• Anxiety or increased worry
• Mood swings or sudden irritability
• Low mood or feelings of sadness
• Insomnia, which further impacts mood
• Brain fog or difficulty concentrating
It’s important to remember that you’re not alone in this. These symptoms are shared by millions of women globally, and there are steps you can take to feel better.
Self-Care Strategies for Managing Mental Health
While hormonal shifts are inevitable, the way you respond to them can make a significant difference. It’s helpful to focus on activities that calm the mind and nurture emotional well-being. Taking time for mindfulness or practicing journaling can be powerful tools to help you process your feelings, especially if you’re feeling overwhelmed by the emotional changes. Whether it’s noting down your thoughts or simply giving yourself space to breathe, these practices allow for much-needed reflection during this transition.
If your mental health is affecting your relationship at home, couples therapy could provide a safe environment to openly discuss the changes you’re going through and how they’re impacting your connection. Alternatively, individual therapy can offer additional support, giving you room to explore the personal emotional shifts happening during this time.
Seeking Professional Help
If your emotional symptoms feel unmanageable, don’t hesitate to seek professional support. Whether it’s working with a therapist or exploring medical options like Hormone Replacement Therapy (HRT), there are many ways to support your mental health. HRT has been shown to improve mood by stabilizing hormone levels, but it’s essential to consult your GP or a menopause healthcare specialist before starting any hormone therapy and fully discuss your options, along with the possible impacts.
Rediscovering Joy and Relaxation
Menopause can sometimes lead to feeling disconnected from the things you once enjoyed. This is a great time to reignite old hobbies or try something new, whether it’s painting, gardening, or learning a new skill. These activities can help create a sense of accomplishment and joy, providing much-needed relaxation and stress relief.
If you’re feeling the shadow of menopausal symptoms on your mental health and want to explore personalised strategies, a one-on-one Mind & Body Harmony session could be a supportive step in helping you feel more in control of your emotional wellness.