Menopause is well-known for the symptoms it can cause. While symptom severity can vary from person to person, the National Institutes of Health (NIH) estimate that up to 80% of menopausal women experience symptoms like hot flashes and night sweats, as well as many other symptoms like insomnia, fatigue, weight gain, body changes, joint pain and migraines.
But in addition to a range of physical symptoms, menopause is also associated with sudden mood swings and an increased risk of depression. So why is this the case, and how can you get relief from these and other menopause symptoms?
Keep reading to learn the ways that menopause can affect your emotions and behavior, as well as what treatment options are available to you.
A range of mood changes are common during menopause
Menopause can affect your behavior and emotions in many ways, including increases in:
- Anger or irritability
- Anxiety or feelings of tension
- Brain fog, including forgetting names or words, and difficulty concentrating
- Depression
- Loss of self-esteem or confidence
The frequency, suddenness and severity of these feelings varies from person to person. If you’re feeling severe, persistent feelings of worthlessness, guilt or hopelessness, seek care immediately. If you’re a HealthPartners patient or plan member, call your clinic during regular business hours. If you need advice quickly or it’s after clinic hours, you can call the CareLine at 612-339-3663 or 800-551-0859 at no cost to you.
If you’re considering harming yourself or others, please call 911, 988 or go to an emergency room for help.
There are many possible causes for menopause mood swings
There may be multiple factors that contribute to mood swings during menopause. First, many areas of the brain that are responsible for mood and mental processes have receptors for estrogen. As estrogen decreases, these areas can be affected.
Other perimenopause or menopause symptoms may also play a role. For example, undesired weight gain during menopause may affect your self-esteem or confidence, while vasomotor symptoms like insomnia and fatigue may increase your overall stress levels and disrupt your ability to concentrate.
Additionally, all of these things can coincide with stressful life events. You may be in a high-pressure job, raising kids or helping aging parents. These kinds of stressors may increase what you’re already feeling as a result of menopause, or vice versa.
How to treat menopause mood swings on your own or with a doctor’s help
There are things that may help you manage the emotional and mental aspects of menopause. Some you can do on your own, like changes or additions to your daily routine, while others may require input from your primary care doctor, OB-GYN or another expert.
Improving health and well-being through lifestyle changes may help with menopausal mood swings
Prioritizing a healthy lifestyle may reduce some menopause symptoms and help you feel better overall. Regular exercise, including both cardio and strength training, can improve energy and sleep quality, and help you maintain a healthy weight. Eating a diet rich in dairy, whole grains, fatty fish and produce can also boost your energy and health. Try to cut back on sugar, caffeine, alcohol, and processed or high-salt foods, as these may contribute to menopause symptoms.
Stress management is another pillar of a healthy lifestyle. Practicing good sleep hygiene can help you feel more rested and able to deal with emotional challenges. Other stress management tools can include things like yoga, meditation, massages and doing activities you enjoy.
Medication can treat stressful menopause symptoms or help regulate mood
A variety of prescription medications can reduce menopause symptoms. For example, systemic hormone therapy can improve symptoms like night sweats and hot flashes, which may help you feel better overall, improve your sleep and reduce stress. However, hormone therapy does not always improve mood symptoms. If you’re mainly seeking treatment for mood symptoms, your doctor may recommend antidepressant or antianxiety medication. Certain antidepressants, known as selective serotonin reuptake inhibitors (SSRIs) can also reduce hot flashes.
Talking with a mental health professional can help you learn how to cope with mood changes during menopause
Although they don’t directly reduce symptoms, certain forms of therapy may help you deal with menopause-related mood changes. In particular, cognitive behavioral therapy can give you strategies for recognizing and managing disruptive feelings.
Don’t let mood swings and other menopause symptoms control your life
Menopause is a natural part of life. But if your symptoms are getting in the way of living the way you want to, talk with a primary care doctor or women’s health expert. They can assess your symptoms and work with you on a personalized treatment plan that matches your needs and health history.
