Menopause Mood Swings: What’s Really Going On

If you've ever felt like you're riding an emotional rollercoaster during menopause, you're not alone—and you're definitely not imagining things. One moment you're fine, and the next you're overwhelmed, irritated, or in tears. So, what’s really going on with menopause and mood swings?

Estrogen and progesterone don’t just regulate your cycle—they also affect neurotransmitters like serotonin and dopamine, which play a major role in mood. As these hormone levels fluctuate and eventually decline, the brain’s chemistry can shift, leading to increased irritability, anxiety, or even depression.

Real talk: It's not “just in your head.” It’s in your hormones—and that’s a physiological fact.

Hot flashes, night sweats, and restless legs can all wreak havoc on your sleep. And when you're consistently sleep-deprived, your brain has a harder time regulating emotions. It's a frustrating cycle—poor sleep contributes to poor mood, and poor mood makes it harder to relax and sleep well.

Let’s not ignore the emotional toll of everything else happening in midlife—aging parents, growing kids, career changes, and shifting identities. Pair that with physical symptoms, and you’ve got a perfect storm. It’s no wonder you might feel overwhelmed.

What to know: You’re navigating a major life transition. It’s okay to feel a lot. Give yourself grace and get support when needed.

Mood swings during menopause are common, but that doesn’t mean they should be dismissed. Here are a few evidence-based strategies to help manage mood swings in menopause: 

What to do: Aim for 30 minutes of moderate exercise (like brisk walking, strength training, or yoga) several days during the week.

Why: Exercise boosts endorphins and helps regulate mood by supporting brain chemistry.

What to do: Keep a consistent sleep schedule, avoid screens an hour before bed, limit caffeine in the afternoon, and create a cool, quiet sleep environment. 

Why: Quality sleep stabilizes mood and supports better emotional resilience.

Are you a hot sleeper? Check out my favorite cooling blanket. Found this and absolutely love it.

What to do: Focus on whole foods, healthy fats (like avocado and olive oil), lean proteins, and fiber-rich veggies. Limit sugar, alcohol, and processed foods.

Why: Blood sugar swings can worsen mood swings. Balanced nutrition supports neurotransmitter production and hormone metabolism.

What to do: Try meditation, deep breathing, or journaling for 10–15 minutes a day. My fav is the Calm App. 

Why: Chronic stress increases cortisol, which can intensify emotional highs and lows.

What to do: Ask about hormone therapy, antidepressants, or adaptogenic herbs if lifestyle changes aren't enough.

Why: Mood swings that interfere with daily life may benefit from personalized medical support.

What to do: Join a support group, talk to a coach, or open up to trusted friends.

Why: Feeling seen and heard can lower emotional distress and remind you you're not alone in this.

Mood swings are a real and common part of this transition, but the good news is that there are things you can do to feel more like yourself again. By focusing on consistent movement, better sleep, nourishing foods, and emotional support, you can start to feel more balanced and in control. Remember, it’s okay to ask for help—and you deserve support that actually supports you.

If you’re looking for more information about what’s really happening during menopause and how to better support your body through the changes, I’ve created a free Basic Guide to Menopause just for you. It breaks down common symptoms, what’s causing them, and simple strategies to start feeling more like yourself again. Whether you’re in perimenopause, menopause, or just starting to notice shifts, this guide is a great place to begin. Download it today and take the first step toward understanding and empowering your midlife journey.