People experiencing menopause may notice certain mood changes, such as irritability, anxiety, or depression. If your mood changes are severe or persistent, talk with your doctor about treatment options.
As your body produces less estrogen, your body and brain can experience many changes. Some of these changes are related to mood.
Though some people may be able to improve their mood with lifestyle changes like regular physical activity or stress reduction, others may need advice or treatment from a medical professional.
When people are in their mid to late 30s, their estrogen and progesterone levels start to slowly decrease. This natural, gradual process leads to perimenopause, and then menopause.
Estrogen helps regulate certain hormones that can influence your mood, such as serotonin and dopamine. Estrogen also helps support certain types of brain functioning, such as cognition.
When estrogen levels change, your mood may change with it.
The decrease in estrogen can cause some people to have occasional episodes of forgetfulness or “brain fog,” which may lead to frustration and negatively affect their mood.
Menopause and perimenopause can also create physical challenges that may adversely affect mood. These include symptoms like hot flashes and night sweats, which can interrupt sleep and contribute to mood changes.
In addition, the menopausal years can be a time of additional changes for many people. Some people may experience general anxiety around aging, or stress around life events like retirement.
Risk factors
Not everyone experiences mood changes during menopause. However, some factors may increase your risk, such as:
- a history of depression
- high levels of stress
- reduced physical health
During perimenopause and menopause, you may experience one or more mood changes, such as:
- anxiety
- depression
- irritability
- anger
- sadness
It’s important to remember that mood changes
You may be able to reduce or diminish mood swings by making proactive lifestyle changes. Here are some ideas for how to combat mood swings:
Get regular physical activity
Physical activity is important for overall health, but some research suggests that it may also help manage menopause symptoms.
According to a 2023 research review, physical activity may directly improve mood by increasing levels of “feel-good chemicals” like serotonin. It may also indirectly boost mood by relieving menopause symptoms like sleep disturbances.
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If you need help creating an activity plan that’s right for you, consider talking with a healthcare professional.
Tip
You don’t need to train like a professional athlete to benefit from physical activity. Try taking a brisk walk before work or after dinner or going for a bike ride with a friend.
Learn more about activities to try during menopause.
Eat a balanced diet
Eating healthful foods could be just as good for your mood as it is for your body. A 2022 study found that a diet high in ultra-processed foods may contribute to more severe menopausal symptoms, while a diet high in vegetable intake may protect against depression symptoms.
A balanced diet typically includes a variety of:
- fruits
- vegetables
- whole grains
- lean proteins
- unsaturated fats, found in foods like fatty fish
If you need advice, a doctor or registered dietitian can help you create an eating plan that works for you.
Tip
Rather than overhauling your eating habits all at once, try making small changes gradually.
For example, instead of using white bread to make a sandwich, use whole grain bread. If you typically eat chicken with the skin on, which contains saturated fat, try buying skinless chicken instead.
Learn more about diet during menopause.
Reduce stress
Menopause can be a stressful time, and psychological stress may worsen menopausal symptoms.
Stress relief looks different for everyone. It may take some time to find what works for you.
You could try reading a favorite book, watching a movie, or listening to music. A quiet walk in nature or a gentle yoga session may also help.
If you’re finding it hard to reduce stress, it may be time to talk with a doctor or mental health professional.
Tip
Need to reduce stress fast? It may help to try some quick breathing exercises.
For example, research from 2023 suggests that cyclic sighing may help manage stress. Here’s how to try cyclic sighing:
- Sit in a chair or lie down.
- Inhale slowly through your nose until your lungs are expanded.
- Once your lungs are expanded, inhale again to fill your lungs completely.
- Slowly exhale all your breath through your nose or mouth.
- Repeat for 5 minutes, then return to breathing as you usually would.
Learn more about 16 simple ways to relieve stress.
Get enough sleep
Sleep disturbances are common menopause symptoms, and they can have a bidirectional relationship with mood changes. Not getting enough sleep can negatively affect your mood, and mood symptoms like depression or anxiety may contribute to sleep disturbances.
To get more or better sleep, you can try a few things:
- Follow a consistent bedtime and wake-up schedule every day.
- Keep your bedroom cool and dark.
- Avoid caffeine, alcohol, and nicotine too close to bedtime, or avoid them altogether.
- Try not to eat too close to bedtime.
If home remedies don’t help, it may be time to talk with a healthcare professional who can recommend medications or other treatments.
Tip
Regular physical activity may help improve sleep duration and quality. However, exercising or doing other invigorating activities too close to bedtime may adversely affect your sleep.
It may help to try to avoid physical activity in the few hours before you go to sleep.
Learn more about managing sleep issues during menopause.
If your mood changes are severe or persistent and lifestyle changes are ineffective, talk with a healthcare professional.
To prepare for your appointment, it may help to keep a diary of your mood changes, including any possible triggers. It can also be helpful to write down general information about your life, such as:
- activities
- stressful situations
- eating habits
- medications or supplements you’re taking
What to do if you need help right away
If you’re experiencing a mental health crisis and need immediate help, contact the 988 Suicide & Crisis Lifeline:
- Call 988.
- Chat with the lifeline.
This service is available 24/7.
You may be able to manage your symptoms with other treatments, including:
- Hormone therapy: This type of treatment may help manage a variety of symptoms, but it isn’t right for everyone. Talk with your doctor about whether it’s an option for you.
- Antidepressants: Antidepressants may help manage mood changes and other menopause-related symptoms, such as hot flashes.
- Therapy: Some types of mental health therapy, such as cognitive behavioral therapy, may help with mood symptoms.
A healthcare professional can help you create a treatment plan that’s right for your specific situation.
Menopause-related mood changes may be mild or severe. Some people may be able to manage them with lifestyle changes such as a balanced diet, regular physical activity, or adequate sleep.
Medical treatments are also available. Ask your doctor about medications, therapy, or other treatments that may help.
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