People experiencing perimenopause, or the transition to menopause, often notice mood changes. For some people, these changes may include feelings of rage or extreme irritability.

A combination of hormone changes, other perimenopause-related symptoms, and life changes may contribute to these symptoms. This may also include other factors, such as feelings of depression or anxiety.

It’s important to remember that menopause is a natural part of life, and the symptoms that come with it aren’t reasons for shame. If you need help managing your symptoms, speak with a doctor to discuss possible treatments like medications or therapy.

A note on terminology

Many people search for the term “perimenopause rage” to find out more about intense feelings of anger during perimenopause. The term “rage” can be stigmatizing, especially when discussing people with sex assigned female at birth.

To find a balance between reaching people who may need information or help and avoiding language that can be stigmatizing, this article uses the term “rage” sparingly and instead focuses on using phrases like “extreme anger.”

Extreme anger related to perimenopause may feel significantly different than typical anger or frustration. Some people may go from feeling relaxed to intensely resentful or irritated in a short period.

It may or may not be easy to identify a particular trigger when these mood changes occur.

If this sounds familiar to you, you may want to watch for other symptoms related to perimenopause and menopause, such as:

Menopause typically occurs between the ages of 45 and 55 yearsTrusted Source. It may begin earlier or later for some people. Menopause begins after you haven’t had a menstrual period for a year.

If you’re around this age range and are noticing one or more of the previously mentioned symptoms, you may be experiencing the menopause transition.

You may find it helpful to record your symptoms in a journal or diary to track patterns and identify triggers. If your symptoms are frequent or severe enough to interrupt your daily routine, consider talking with a doctor about ways to manage them.

A few factors may contributeTrusted Source to perimenopause-related extreme anger and other mood changes.

Changes in the brain

During the menopause transition, your body starts to produce less estrogen. Some areas of the brain that regulate mood also contain estrogen receptors. Lower estrogen levels may affect these areas and result in mood changes.

In addition, estrogen affects chemicals like serotonin and noradrenaline, which can influence your mood.

Other perimenopause symptoms

According to The Menopause Society, severe symptoms like sleep disturbances or hot flashes could also contribute to mood changes, which may include intense anger or irritability.

Life changes

The life period around perimenopause and menopause can come with many changes contributing to mood-related symptoms such as:

  • retirement
  • children leaving the home
  • noticeable changes in physical or mental health

There are steps you can take to understand and manage your symptoms.

Learn your triggers

A journal or diary of your symptoms, when they appeared, and what you were doing when you noticed them may help you identify possible triggers. It may also help to note what you ate, how much sleep you got, and if you got any physical activity during your day.

Try to keep a symptom journal for a few weeks. This may help you identify triggers you can limit or avoid or practices that may help you feel better if you do them regularly.

Take a step back

When you’re in the midst of a heated moment, practice taking a step back to think about where your emotions are coming from.

Don’t discourage yourself from being angry, but try to address the cause of your anger. Ask yourself questions like:

  • “Would I be so angry if I were feeling better?”
  • “Does this person or situation deserve the level of anger that I want to direct at them?”

Being mindful that you may be more likely to experience extreme emotions right now may help you manage anger or frustration appropriately.

Try mind-body therapies

A 2024 research analysis suggests that mind-body therapies may be effective in reducing symptoms like fatigue, sleep disturbances, and feelings of anxiety or depression. By managing these symptoms, these therapies may also help relieve feelings of intense anger or irritability.

Mind-body therapies include practices like:

  • yoga
  • Pilates
  • tai chi
  • meditation
  • acupuncture

Consider asking your doctor if these techniques may be right for your specific situation.

Ask a doctor about medical treatments

If your symptoms persist, your doctor may be able to recommend medical treatments to help you find relief.

The Office on Women’s HealthTrusted Source notes that hormone replacement therapy (HRT), which involves taking medications to balance your hormone levels, may help people experiencing mild mood changes. Medications such as antidepressants may also helpTrusted Source relieve symptoms that could be contributing to extreme anger or irritability, such as hot flashes.

Learn more about alternatives to HRT.

You may also want to consider talking with a mental health professional about therapy.

A type of therapy called cognitive behavioral therapy (CBT) focuses on helping people identify and adjust thought patterns and behaviors that may be affecting their mental health. A 2022 research analysis suggests that CBT may help reduce hot flashes, night sweats, anxiety, and other symptoms.

If feelings of extreme anger or irritability are disruptive or persistent, talk with your doctor. They can help you understand your symptoms and create a management plan that’s right for your specific situation.