Why Do Mood Swings and Anxiety Happen in Menopause?
Menopause is a time of significant hormonal fluctuation, and one of the most overlooked yet impactful symptoms is increased anxiety, irritability, and mood swings. Many women who have never experienced anxiety before suddenly find themselves struggling with panic attacks, irrational fears, or a general sense of unease.
The reason? Oestrogen and progesterone are directly linked to mood regulation. Oestrogen supports serotonin and dopamine—the neurotransmitters responsible for feelings of happiness and calm. Meanwhile, progesterone has a natural calming effect on the brain. As these hormones decline, their stabilising influence weakens, making women more prone to:
Heightened anxiety (racing thoughts, panic attacks)
Irritability and anger outbursts
Feelings of sadness or overwhelm
Increased sensitivity to stress
Catastrophising
For some, these emotional shifts are mild. For others, they can be completely destabilising and impact daily life, relationships, and work.
How to Manage Anxiety and Mood Swings in Menopause
1. Nutrition for Mood Balance
What you eat can directly impact your mood. Blood sugar spikes and crashes can make anxiety worse, while nutrient deficiencies can leave you feeling exhausted and low. Try these adjustments:
✅ Increase protein intake – Lean proteins help stabilise blood sugar and provide the amino acids needed for neurotransmitters. ✅ Eat more healthy fats – Omega-3s (found in salmon, mackerel, sardines and herrings, walnuts, and flaxseeds) support brain function and reduce inflammation. ✅ Limit caffeine and alcohol – Both can heighten anxiety by stimulating cortisol production. ✅ Ensure adequate magnesium and B vitamins – These nutrients are essential for stress resilience and nervous system function.
2. Lifestyle Adjustments to Improve Mood
Small lifestyle tweaks can have a big impact on how you feel.
✅ Prioritise sleep – Lack of sleep exacerbates anxiety. Aim for 7-9 hours per night and consider a magnesium supplement to aid relaxation. ✅ Exercise regularly – Movement helps release endorphins and balance stress hormones. Even a 20-minute walk can make a difference. ✅ Practice mindfulness or meditation – Techniques like deep breathing, guided meditation, or yoga can help retrain your nervous system to handle stress better. ✅ Reduce overwhelm – Menopause can make women feel mentally overloaded. Try simplifying your schedule and setting boundaries to protect your energy.
3. Supplement Support for Mood and Anxiety
Certain supplements can fill in the nutritional gaps and help manage anxiety during menopause:
🌿 Magnesium – A powerful calming mineral that supports relaxation and nervous system health. 🌿 Ashwagandha – An adaptogenic herb that helps lower cortisol levels and manage stress. 🌿 B vitamins – Essential for energy production and mood stability. 🌿 Rosy by Menopause by Hazel – Specifically formulated to support mood balance and emotional well-being.
4. Medical and Hormonal Support
If mood swings or anxiety are severe and affecting daily life, seeking medical support is important. Options include:
🩺 HRT (Hormone Replacement Therapy) – Helps regulate mood by replenishing oestrogen and progesterone levels. 🩺 Cognitive Behavioural Therapy (CBT) – Proven to help with menopausal anxiety and intrusive thoughts. 🩺 Antidepressants or anti-anxiety medication – Can be an option for those struggling with severe mood disorders.
Final Thoughts: If you’ve been feeling anxious, irritable, or emotionally drained, you are not alone. Perimenopause and menopause are not just about physical changes—they have a profound effect on mental health, too. By taking a holistic approach to managing mood swings and anxiety, you can navigate this stage with easier and feel better quicker.
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