Menopause and Mental Health

Let’s be honest, menopause isn’t just about hot flushes and night sweats. It can also mess with your head in ways that make you wonder if you’ve suddenly turned into some crazy psycho. One day you’re calm and confident, the next you’re crying because you dropped your toast or snapping at your partner for breathing too loud. The truth is, you’re not losing it. Your hormones are just playing havoc in the background and your brain is trying to keep up.

What’s Going on in Your Head

Estrogen isn’t just about periods. It affects mood, memory and how your brain processes stress. As estrogen levels start bouncing around (and eventually drop), it can cause changes in serotonin and dopamine (the brain’s “feel good” chemicals). That’s why anxiety, low mood, brain fog, and sudden bursts of emotion are so common during perimenopause and menopause. It’s not weakness. It’s literally chemistry. Adding in poor sleep, life stress and maybe juggling teenage kids or aging parents, no bloody wonder your mental load feels heavier than ever.

Common Emotional Shifts

Here’s what many women notice as hormones start shifting:

• Anxiety: Worrying about things that never used to bother you

• Mood swings: Feeling fine one minute, furious or tearful the next

• Brain fog: Forgetting words, losing focus, or zoning out mid-sentence

• Low motivation: That “can’t be arsed” feeling can sneak up and linger

• Confidence dips: Even strong, capable women often question themselves more during this time

Sounding familiar? You’re far from alone.

How to Support Your Mind (and Mood)

You don’t need to just “push through.” There are real, effective ways to help yourself feel more like you again:

• Move your body: Exercise boosts mood and clears your mind. It doesn’t have to be fancy. Walking, yoga, dancing in your kitchen, whatever feels good

• Eat steady: Blood sugar crashes make mood swings worse. Aim for regular meals with protein, fiber, and healthy fats

• Sleep when you can: Easier said than done, but rest helps everything

• Talk about it: Whether it’s with a therapist, your doctor, or friends going through the same thing, saying it out loud takes the edge off

• Check your hormones: Sometimes HRT or non-hormonal options can make a huge difference. Don’t be afraid to ask.

And if you ever feel like your anxiety or low mood is taking over, reach out to your GP or a mental health professional. Never suffer in silence.

The Mindset Shift

Menopause can make you feel out of control, but it’s also a chance to slow down and reconnect with yourself. You’ve probably spent years looking after everyone else so this is your cue to start looking after you. Try not to see menopause as something to “get through" but see it as a chance to reset. One that can teach you more about your body, your mind, and what really matters in life.

A Little Reminder

If your emotions are all over the place, it’s not because you’re weak it’s because your body is literally rewiring itself. Don't be so hard on yourself. Breathe. Laugh when you can. Cry when you need to. Cry in the supermarket if you really want. This stage doesn’t define you, it’s just one chapter in a much bigger, stronger story.