Riding the Emotional Waves: Menopause, Mood Swings, Anxiety, and Depression

Menopause isn’t just about hot flushes or changes in periods. For many women, the emotional impact can be the hardest part. Mood swings, anxiety, and even depression can appear suddenly, leaving you feeling unsettled, irritable, or flat.

If this sounds familiar, you are not alone.

Research shows that changes in estrogen and progesterone during perimenopause and menopause directly affect the brain’s feel good chemicals, serotonin, dopamine, and GABA. These neurotransmitters are essential for regulating mood, motivation, and stress resilience. The good news is that there are proven strategies, both medical and natural, that can help.

Why Menopause Affects Mood

Hormone fluctuations during the transition to menopause can disrupt brain chemistry, sleep patterns, and the body’s stress response. This can increase vulnerability to irritability, anxiety, low motivation or energy, and depressive symptoms.

It’s important to note that menopause itself doesn’t cause depression in every woman, but it can increase the risk, especially if there’s a history of mood disorders, nutrient deficiencies, chronic stress, or poor sleep.

Evidence Based Support

Hormone therapy can support mood symptoms in some women. A meta-analysis of 14 clinical trials confirmed that estrogen, alone or combined with progesterone, was superior to placebo in reducing depressive symptoms (Pérez-López et al., 2023).

Before starting hormone therapy, it’s essential to strengthen lifestyle foundations.

Lifestyle Foundations

Regular physical activity reduces both depression and anxiety in postmenopausal women (Yuan et al., 2024). Quality sleep and stress management practices, such as breathing exercises or yoga, are essential for emotional resilience. Nutrition plays a key role. A protein rich, whole food diet with plenty of fibre and omega 3 fats, supports the nervous system, gut health, and stabilises blood sugar, helping to reduce irritability and anxiety.

Psychological support, such as cognitive behavioural therapy or mindfulness, can also make a significant difference. A 2024 meta-analysis found that these interventions improved depression, anxiety, and quality of life in menopausal women (Zhao et al., 2024). A pooled review of 22 studies reported meaningful reductions in both anxiety and depression (Hunter et al., 2024).

Herbs and Nutrients

Nature offers gentle, effective support. St John’s Wort may help with mild to moderate depression, saffron can improve mood and reduce anxiety, and adaptogenic herbs like withania support stress resilience and energy. Passionflower is a gentle option for anxiety, restlessness, and sleep difficulties. Book in for a consultation for more support around this area as we have some lovely herbs to support you in this transition. Also correcting

nutrient imbalances is important and can make a noticeable difference.

Practical Steps to Support Your Mood

• Check your hormones: Talk to your healthcare provider about whether hormone therapy is right for you.

• Try talking therapies: Cognitive behavioural therapy, counselling, and mindfulness help build emotional resilience.

• Move daily: Even a 20 minute walk boosts serotonin and reduces stress.

• Prioritise sleep: Protecting your sleep routine is essential for mental health.

• Nourish your body: Eat whole foods, quality protein, and omega 3 fats; consider testing for nutrient imbalances.

• Explore herbal support: Calming or adaptogenic herbs may ease anxiety and support emotional balance.

• Stay connected: Friends, family, or support groups are powerful for emotional wellbeing.

If you’re struggling with mood changes, anxiety, or low feelings in menopause, know that it’s not just in your head, and you are not alone. Hormones, brain chemistry, nutrient balance, and life stresses all collide during this stage of life, but with the right combination of medical, natural, and lifestyle support, you can feel strong, calm, and like yourself again.

References

Pérez-López, F. R., Llaneza, P., Alonso, D., & Chedraui, P. (2023). Efficacy of exogenous estrogen for depressive mood in perimenopausal and postmenopausal women: A systematic review and meta-analysis of randomized controlled trials. Journal of Affective Disorders, 341, 188–199. https://doi.org/10.1016/j.jad.2023.02.022

Zhao, X., Li, J., Zhang, Q., & Sun, Y. (2024). Cognitive behavioural therapy and mindfulness interventions for menopausal women: A systematic review and meta-analysis. Journal of Affective Disorders, 358, 150–162. https://doi.org/10.1016/j.jad.2024.06.015

Hunter, M. S., Ayers, B., & Ussher, J. (2024). Talking therapies for women in midlife: A pooled analysis of 22 studies on CBT and mindfulness for menopausal symptoms. Psychological Medicine, 54(3), 1–10. https://doi.org/10.1017/S0033291724001125

Yuan, F., Chen, Y., Zhang, L., & Wang, H. (2024). Exercise interventions and their effects on depression and anxiety in postmenopausal women: A network meta-analysis of randomized controlled trials. BMC Public Health, 24, 19348. https://doi.org/10.1186/s12889-024-19348-2