Grumpy, Menopausal, or Just Damn Tired! Understanding Menopausal Mood Swings

Understanding Menopausal Mood Swings

When you thought the physical symptoms of menopause were enough to make the transition into the next stage of female sexuality more complicated than it needs to be, mood swings and emotional changes enter from stage left.

While it is common for most people to associate physical symptoms like hot flashes and flushing with this time of transition, mood swings during menopause are also prevalent symptoms.

As every woman experiences aging and menopause differently, the severity of an individual’s mood swings and emotional stability is subjective and personal, making it more difficult for those with severe symptoms to get the adequate level of care they need without strongly advocating for themselves.

Looking to provide education and support to all women entering menopause, we created this resource to deep dive into the complexities of menopausal mood swings.

This article explores some of the most critical questions about this condition, from “can menopause cause mood swings?” to “what can I do to regulate my mood during my transition better?”

We hope this article is a helpful resource for anyone struggling with their mood as they transition into menopause — because no one should have to go through these changes without the support and compassionate care.

Menopausal hormone changes impact the entire body (including the brain)

Menopause is not just a condition of the female reproductive system — it is something that affects the whole body.

As a woman enters menopause, the natural amount of estrogen (the primary female sex hormone) decreases.

When estrogen decreases, many areas of the body can be affected, and symptoms can develop, from vaginal dryness and irritation to sleep disturbances, slowing of the metabolism, and possible emotional irregularity.

But, it is important to note that not all symptoms of menopause can be seen or felt physically. Mood disturbances, often described as a depressed mood, stress anxiety, or a decreased sense of overall well-being, are genuine symptoms of menopause that are often hard for women to express or explain.

Unfortunately, due to these symptoms, it is very easy for these feelings to be overlooked as “normal” or even used as an excuse to blame women for their behaviors and emotions.

With this in mind, education about the most common symptoms and how to advocate for yourself if you begin to experience these feelings is essential in ensuring that women get the correct level of care they need to reduce the severity of their emotional symptoms during this time.

Signs of menopausal mood swings

Emotions and feelings are already a very personalized experience — so it should be no surprise that menopausal mood swing symptoms are also specific to the individual.

Varying in duration, intensity, and timing, knowing which feelings are being brought on by menopausal hormone changes is not always a black and white situation.

While it is not possible to definitively define what constitutes the actual symptoms of menopausal mood disturbances, signs that you may be experiencing mood swings during menopause include:

  • Increased irritability — If you notice that you are quickly becoming frustrated or have a shorter than usual temper with your friends, family, or even yourself, this may be a sign that you are experiencing menopausal mood swings.
  • Lack of motivation — Having a lower mood, less energy, or less drive to complete your everyday tasks is also a common experience felt by women with menopausal mood swings. If these feelings persist and interfere with your day-to-day routines, we suggest speaking with your doctor about possible treatment options for better managing lower moods.
  • Increased anxiety — It is not uncommon for women to experience more significant stress and anxiety as they enter menopause. Like the treatment for having a low mood, if you notice that your anxiety symptoms prevent you from participating in daily activities, we recommend speaking with your primary care provider for additional support.
  • Feeling not like yourself — Often harder to explain, if you have been feeling “off” or not like yourself, it is possible that these feelings are being brought on by hormonal changes associated with menopause. 

Other sources of stress also play a role in developing mood swings

As the easy scapegoat for negative feelings, menopause is likely not the only emotion-filled event happening in your life when you enter middle age.

From work challenges making you more fatigued, children leaving home for the first time leading to feelings of loneliness, and even the ever-changing state of the world causing plenty of stress, many other factors can be underlying reasons for your change in mood and emotions.

Regardless of the causes of your mood swings, it is essential to know that you can take steps to reduce the extent to which they interfere with your daily activities.

While different women benefit from other treatment options, some common examples of at-home treatments for mood swings during menopause include:

  1. Making diet changes to include more nutritious foods
  2. Practicing mindful meditation and self check-ins
  3. Partaking in daily exercise that you enjoy
  4. Getting outside and seeing friends and family
  5. Taking time for yourself to participate in hobbies

Suppose you or those nearest to you are still noticing significant changes in your mood despite trying these at-home options. In that case, we recommend speaking with your primary care provider for additional support.

Depending on your unique needs, they may prescribe other mood-supportive treatment options like medications or psychotherapy that can make the transition into menopause a less stressful and emotional experience.

Treatments for menopausal mood swings

You aren’t alone in age-related mood changes.

Mood swings and emotional disturbances are a natural part of aging and menopause — but that doesn’t mean you need to suffer through these symptoms without support.

While these mood changes are deeply connected to our hormones, it is vital to approach handling these changes holistically to ensure that you tackle them in the best way possible.

From at-home changes to seeking medical attention and support for your mood, options are available to reduce the severity of any mood swings during menopause.

Access to education, resources, and support are essential first steps to getting the care you deserve.

At Fit4100, we strive to be your go-to place for high-quality educational resources about menopause, aging, and everything in between.

We strongly believe that all women deserve access to supportive and easy-to-understand resources about their transition into the next chapter of their lives.



Do you want to learn more about menopause and the natural progression of aging in women? Read more educational and supportive articles on our blog to gain more information about this critical topic, anytime, anywhere.

Beginners Guide to Mindfulness

Practice the single habit that can unlock the powerful secrets of anti-aging. Mindfulness improves your mental and physical health and gives you the skills needed to make change for a longer and happier life.

What is mindfulness?

Mindfulness is a seemingly simple habit. It involves being ‘present’ in the moment – aware of what is going on around you, what you are thinking about, and how you are feeling.

This deceptively straightforward practice is immensely powerful. By connecting you simultaneously to the world around you and your inner dialogue, mindfulness allows you to make the most of your life.

Mindfulness helps you fully revel in the positive moments, and – in difficult moments – it enables you to be considered in your response.

Mindfulness has been proven to result in less stress; improve decision-making; and to reduce the risk of serious health conditions including anxiety, depression, Alzheimer’s disease, stroke, cancer, heart disease, and diabetes.

It is also a toolkit that allows you to take control of your choices – helping you stick to your nutrition or exercise plan, instead of making snap decisions that you might regret later.   

But the ability to be mindful takes practice. You can develop your skills using techniques like meditation and can become proficient quickly through short sessions of regular concentration.

Use our quick guide to get started.

Three easy steps to mindfulness for beginners

1) Set aside two minutes every day

For those starting out with mindfulness, a short meditation session without distractions is the best introduction. Find somewhere you feel comfortable and where you won’t be disturbed and give yourself two minutes each day to focus on being mindful.

2) Use those two minutes to create awareness

In your daily session, begin by paying attention to your breathing. As you follow each inhale and exhale, consider how your body feels and be aware of how your mind is behaving. If your mind is wandering to other subjects – which it will – don’t feel frustrated or judgmental of yourself, just practice bringing your attention back to your breath.

Once you have had plenty of practice and feel comfortable with your ability to maintain awareness of your breath, you can begin allowing yourself to be curious about other thoughts that occur to you during your daily practice.

Mindfulness is not about strictly de-cluttering your mind, it is about how to wield your awareness in a productive and helpful way. Gently placing focus on these thoughts can offer deeper insight into your own thinking.

3) Begin transferring this skill to everyday tasks

Introduce mindfulness in your wider life by picking a few daily tasks during which you can be mindful.

While washing the dishes or brushing your teeth, practice the awareness skills you have learned. Think about the activity you are doing and focus on how your body and mind feel, pay attention to how your mind wanders, and bring your thoughts back to the present moment.

Over time, you will be able to bring full focus to these tasks, turning them from necessary chores to islands of calm in your day. With even further practice, you’ll be able to call upon these techniques in moments of stress to prevent feelings of being overwhelmed and to help you work through difficult situations.

Walking, Exercise and Mindfulness

Walking is of course a great way to keep active and physically well, but did you know it can also be utilized as a method of including mindfulness and meditation into your everyday life?

Walking is an automated movement that we practice every single day. For most of us, we put one foot in front of the other without needing to focus in on the specific action, it is completely second nature. Because of this, our thoughts can race around our minds, causing clutter and chaos.

People go on walks every single day. But often, the walk is undergone with thoughts completely elsewhere. It can feel impossible to switch off, you may be physically out in nature, but mentally, still in the office or analysing all the tasks on the to do list, still to be completed.

There are, however, ways to transform your daily walk into a more mindful or even a meditative practice. And by doing so, creating a greater inner peace and connection to your mind and body.

Here are some things you could try to begin walking more mindfully:

Make a conscious effort to notice your thoughts:

As you begin your walk take note of where your mind may be drifting off to. It could be work or family related. Acknowledge those feelings and then let them go, remind yourself that this walk is for your mind and body. This walk is not however, a time to plan this week’s shopping list or worry about when you will ever have time to go back to the dentist. Shift your mind back to the present moment and focus in on the simple act of going for a walk.

Tune into your posture:

Check in with yourself. Are you holding any tension within your body? Are your shoulders raised? Do your hips feel tight? Quite often we subconsciously hold the stress we have in our lives somewhere within our bodies. It isn’t until we take a moment to notice the stress and tension within us that we can actively release and let it go.

Take in your surroundings:

As you walk, observe the world around you. There is no need to fixate on anything, but take it all in. Notice the trees and the changing surface under your feet. What colours can you see? Are there buildings or houses? Look at the birds and notice their mannerisms. Wherever you are walking, remain in the present moment. Too often we miss all the small stuff because we aren’t allowing ourselves to be truly present. Let your life go for the time you are on your walk and let in all the things that surround you.

Feel all the senses:

Now that you are in the present moment, dive deeper. What can you smell? What can you hear? What taste is still in your mouth? Take deep breathes and feel your lungs with fresh air and as you do so, take a mental note of all the senses of your body and how they feel.

Always return to the movement:

Come back to your body and the rhythm of your steps. As you come to the end of your walk notice if you feel different, mentally, physically or maybe both. Is there a sense of lightness and clarity that you can keep with you as your day continues?

This guide is a simple start to mindful walking, there are many resources out there that you can utilise for more meditative walking guides.

Including mindful walking into your day to day life has many benefits. 30-60 minutes, 3-5 times a week can have a profound, lasting impact on your physical and mental health.

Mindful walking can reduce risks of health implications such as illness, obesity and heart disease whilst simultaneously alleviating anxiety, stress and creating a greater sense of self. Life today is busy and noisy; our minds rarely get the chance to be still. Regular practice of walking integrated with meditation can ease tension and bring much needed calm into our lives.