Do you ever feel like your emotions are on a rollercoaster you didn’t sign up for? One moment you’re calm and collected, and the next, a small hiccup in your day triggers irritation or even tears. If this sounds familiar, you’re not alone. Menopause mood swings are a common—and expected—part of this life stage.
Hormonal changes, particularly fluctuating oestrogen levels, play a huge role in how you feel. But that doesn’t mean you’re powerless. With the right tools and a little self-compassion, you can regain balance and even find joy in this chapter of life.
In this blog, you’ll discover practical, science-backed ways to manage mood swings and restore emotional stability. From small lifestyle tweaks to natural remedies and supplements, this guide is here to support you every step of the way. Let’s get started.
1. Understanding Menopause Mood Swings
Menopause is more than just a phase; it’s a hormonal transformation that impacts your body, emotions, and mind. To tackle mood swings effectively, it helps to understand what’s going on beneath the surface.
What Causes Menopause Mood Swings?
At the heart of menopausal mood swings are fluctuating hormones, particularly oestrogen. This hormone isn’t just about reproductive health; it also influences chemicals in your brain, like serotonin and norepinephrine, which regulate mood. When oestrogen levels drop, serotonin levels can follow, leading to irritability, sadness, or even episodes of unexplained anxiety.
But it’s not just oestrogen at play. Changes in other hormones, like cortisol (the stress hormone), can amplify emotional instability. Higher cortisol levels can make you feel less resilient to stress, making everyday challenges feel overwhelming.
The Ripple Effect of Other Symptoms
Mood swings often don’t come alone. Hot flushes, night sweats, and sleep disturbances—common symptoms of menopause—can leave you feeling exhausted, which only worsens emotional volatility. It’s like a domino effect: poor sleep affects your mood, and a bad mood makes it harder to relax or cope.
Are You More Sensitive to Hormonal Shifts?
Some women are naturally more sensitive to these hormonal changes, especially if they’ve experienced premenstrual syndrome (PMS) or postpartum mood swings in the past. If this sounds familiar, it’s a sign that your brain may be particularly responsive to the fluctuations in hormone levels during menopause.
It’s Not Just Hormones
Life stresses often peak during this time, with responsibilities like work, family, or caregiving adding to the emotional load. These external factors can amplify what’s already happening internally, creating a perfect storm for mood swings.
Understanding these underlying causes is the first step toward reclaiming control over your emotions. In the next section, we’ll explore lifestyle adjustments that can help you stabilise your mood and feel more like yourself.
2. Practical Lifestyle Adjustments
When it comes to managing menopause mood swings, small changes in your daily routine can make a big difference. These adjustments are easy to implement and can significantly improve both your emotional well-being and overall quality of life.
Nutrition: Feed Your Mood
What you eat affects how you feel. A balanced diet can stabilise blood sugar levels, boost your brain’s “feel-good” chemicals, and reduce inflammation that worsens mood swings.
What to eat:
- Protein-rich foods: Help stabilise blood sugar and serotonin levels. Try eggs, fish, tofu, or lentils.
- Omega-3 fats: Found in oily fish, walnuts, and flaxseeds, these support brain health and help reduce inflammation.
- Phytoestrogens: Foods like soya beans, chickpeas, and flaxseeds mimic oestrogen’s effects and may help balance hormones.
- Mood-supporting vitamins: Such as, dark leafy greens for magnesium, eggs for vitamin B12 and vitamin D.
What to limit:
- Refined sugars and carbs: These cause energy crashes and irritability.
- Caffeine and alcohol: Both can exacerbate anxiety and disrupt sleep.
Exercise: Boost Endorphins Naturally
Exercise is a natural mood booster. It releases endorphins, reduces stress, and improves sleep—all crucial for emotional stability.
Simple ways to get moving:
- Walk daily: A brisk 20–30-minute walk can help lift your mood and energise you.
- Try gentle activities: Yoga or tai chi combines movement with relaxation, helping reduce stress and anxiety.
- Join a group: Exercise classes or dance sessions offer both physical activity and social interaction, a great combo for well-being.
Sleep Hygiene: Rest to Reset
A good night’s sleep is essential for managing mood swings. Hormonal changes can disrupt your sleep, but a few tweaks can improve rest quality.
Better sleep tips:
- Stick to a routine: Go to bed and wake up at the same time each day.
- Create a sleep sanctuary: Keep your bedroom cool, dark, and quiet.
- Limit screen time: Avoid phones or TVs an hour before bed to reduce blue light exposure.
- Try relaxation techniques: Deep breathing or guided meditations can help you unwind.
Stress Management: Calm Your Mind
High stress can intensify mood swings, so finding ways to relax is key. Simple stress management practices can help you feel more in control.
Daily stress relievers:
- Mindfulness practices: Try 7/11 breathing (in for 7 seconds, out for 11) or alternate nostril breathing to calm your nervous system.
- Carve out "me time": Dedicate time each day to something you love, whether it’s reading, gardening, or listening to music.
- Vagal nerve toning: Activities like humming, gargling, or gentle yoga stimulate this nerve, helping you shift into a calmer state.
Build Consistency
Consistency is key to seeing results. These changes might not transform your mood overnight, but with time, they’ll help you feel more balanced and in control.
In the next section, we’ll focus on how communication and building a support network can further improve your emotional well-being.
3. Communication and Support
Mood swings during menopause can feel isolating, but you don’t have to navigate this journey alone. Opening up to the people around you and building a support system can make a world of difference.
Talk to Your Loved Ones
Your mood swings might sometimes catch others off guard, but explaining what’s happening can foster understanding and patience.
How to start the conversation:
- Be honest and open: Share that your mood changes are a natural part of menopause, influenced by hormonal shifts.
- Give examples: “Sometimes I feel irritable or tearful, but it’s not your fault—it’s just how I’m feeling right now.”
- Ask for support: Let them know how they can help, like being patient or offering a listening ear.
When your family understands what you’re experiencing, they’re more likely to respond with empathy rather than frustration.
Build a Support Network
Having people who understand what you’re going through can ease the emotional load. Consider connecting with others in similar situations.
Ways to find support:
- Join menopause support groups: Online or in-person, these groups provide a safe space to share experiences and gain insights.
- Talk to friends: If you have friends going through menopause, they may offer valuable tips or simply a comforting shoulder to lean on.
- Seek professional help: A counsellor or therapist experienced in menopause can provide tools to help you cope with mood swings.
The Power of Listening
Sometimes, just being heard can make a huge difference. Whether it’s a partner, a friend, or a professional, knowing that someone is there to listen without judgment can help you process your emotions and feel supported.
Don’t Be Afraid to Ask for Help
If mood swings start to interfere with your daily life, it’s okay to seek additional support. Talking to your GP or a menopause specialist can provide clarity on what options might help you feel more in control.
With a strong network of understanding people, you’ll feel less alone and more empowered to take on the challenges of menopause. Next, let’s explore natural remedies and lifestyle options that can further stabilise your mood.
4. Natural Remedies
Beyond supplements, there’s a wealth of remedies that can help stabilise mood swings during menopause. These approaches can be seamlessly integrated into your daily life to support emotional balance without relying solely on supplementation.
Relaxation Practices to Soothe the Mind
Breathing Exercises
- Effectiveness: Controlled breathing (e.g., 7/11 or alternate nostril) lowers cortisol levels, reducing stress by up to 40%.
- Best For: Acute stress relief and preventing emotional outbursts.
- How-to: Inhale for 7 seconds, exhale for 11. Try alternate nostril breathing for balance and calm.
Mindfulness and Meditation
- Effectiveness: Regular practice reduces depression and anxiety symptoms by 30–60%, depending on consistency.
- Best For: Persistent worry, overthinking, or irritability.
- Daily Tip: Spend 5–10 minutes each morning focusing on your breath or repeating affirmations like “I am calm, I am strong.”
Progressive Muscle Relaxation
- Effectiveness: Reduces physical tension and anxiety by 50–60%.
- Best For: Stress-induced mood swings and physical signs of anxiety.
Movement for Emotional Balance
Dance or Aerobics
- Effectiveness: Releases endorphins, easing mild depression symptoms by 30–50%.
- Best For: Low energy and mood uplift.
Yoga
- Effectiveness: Lowers cortisol, improving mood by 40% or more.
- Best For: Anxiety-prone individuals seeking restorative movement.
- Try This: Poses like Child’s Pose, Savasana, or Cat-Cow stretch for calming effects.
Nature Walks
- Effectiveness: Increases serotonin, reducing stress and anxiety by up to 50%.
- Best For: Grounding and relief from daily stressors.
- Quick Tip: A 20-minute stroll outdoors can reset your mood.
Nourishing Rituals
Warm Baths
- Effectiveness: Reduces cortisol and promotes magnesium absorption, improving stress-related symptoms by 25%.
- Best For: Evening relaxation and better sleep.
Journaling
- Effectiveness: Identifies triggers, reducing emotional reactivity by 20–30%.
- Best For: Exploring the emotional root causes of mood swings.
Creative Outlets
- Effectiveness: Boosts dopamine and reduces anxiety, lifting mood by 20–40%.
- Best For: Focus and an uplifting sense of accomplishment.
Dietary Habits for Hormonal Harmony
Snack Smart
- Effectiveness: Magnesium-rich foods (e.g., almonds, dark chocolate) help regulate neurotransmitters, reducing irritability by 20–30%.
- Best For: Quick mood stabilisation.
Herbal Teas
- Effectiveness: Chamomile or lemon balm teas reduce anxiety by 10–20%.
- Best For: Evening relaxation and mild stress relief.
Hydration
- Effectiveness: Staying hydrated reduces fatigue and irritability by 10–25%.
- Best For: Women prone to dehydration-induced mood instability.
Social Connection as Therapy
Regular Social Interaction
- Effectiveness: Socialising improves mood by 30–50%, reducing feelings of isolation.
- Best For: Emotional support and a sense of belonging.
Hobby Groups
- Effectiveness: Meaningful activities boost life satisfaction and mood by 20–40%.
- Best For: Engagement and distraction from negative thoughts.
Sleep Hygiene for Restorative Sleep
Wind-Down Routine
- Effectiveness: Pre-sleep rituals lower cortisol, improving sleep quality and mood stability by 20–30%.
- Best For: Women with sleep disturbances exacerbating mood swings.
Cool Room Temperature
- Effectiveness: Prevents overheating, leading to deeper sleep and better next-day mood.
- Best For: Women experiencing night sweats.
Consistency
- Effectiveness: Regular sleep schedules improve mood consistency by 20–50%.
- Best For: Chronic mood swings tied to irregular sleep patterns.
These non-supplemental remedies offer holistic, practical ways to navigate mood swings during menopause. Together, they form a strong foundation for emotional stability and self-care.
In the next section, we’ll explore supplements in detail, focusing on their role in complementing these remedies.
5. Supplements: Tailored Support for Mood Swings
Supplements can be a valuable addition to your routine, offering targeted support for managing menopause mood swings. Here are some of the most effective options, backed by science, to help stabilise your emotions.
Black Cohosh
- Benefits: May reduce mood swings, anxiety, and hot flushes, making it a popular non-hormonal alternative to HRT.
- Research: Studies show a 26–50% reduction in emotional symptoms when used consistently.
- Dosage: Typically 20–40 mg daily.
Vitamin D
- Benefits: Regulates serotonin production, improving mood and reducing fatigue. It also supports bone health.
- Research: A meta-analysis found a 33% decrease in depression severity for those with vitamin D deficiencies.
- Dosage: 600-800 IU daily, or as directed by a GP.
Omega-3 Fatty Acids
- Benefits: Promotes emotional balance and brain health, with studies showing up to a 40% reduction in depressive symptoms.
- Research: Proven effective at 1,000 mg/day of EPA/DHA for reducing menopausal mood swings.
- Dosage: 1,000–2,000 mg/day from fish oil supplements or oily fish like salmon.
Saffron
- Benefits: A natural mood enhancer that can reduce depressive symptoms by up to 50%.
- Research: A 2021 study found saffron as effective as some antidepressants for emotional symptoms.
- Dosage: 30 mg/day.
RUHE
- Benefits: A supplement tailored to your unique needs, using a personalised quiz to address your specific symptoms such as mood swings, fatigue and sleep disruptions.
- Why it works: Formulated with evidence-backed ingredients tailored to you, it simplifies your supplement routine while offering targeted relief.
- Convenience: Pre-measured sachets and an enjoyable flavours (blueberry and raspberry) make it easy to incorporate into drinks like water or tea.
How to Start Using Supplements
- Consult Your GP: Check for interactions with medications or health conditions.
- Start Small: Introduce one supplement at a time to monitor its effects or opt for a blend for your needs.
- Stay Consistent: Most supplements take a few weeks to show their full benefits.
If mood swings feel overwhelming, these supplements can provide an accessible way to feel more balanced and supported during menopause.
6. Next Steps
Menopause mood swings can feel overwhelming, but they don’t have to define this chapter of your life. With the right tools, you can regain control and feel more like yourself again.
Taking Charge of Your Emotional Wellness
Managing mood swings isn’t about chasing perfection—it’s about making small, consistent changes that improve your quality of life. Start by focusing on the steps that resonate most with you:
- Try one or two lifestyle changes, like daily walks or a healthier diet.
- Incorporate mindfulness techniques or breathing exercises when stress arises.
- Explore natural remedies or supplements for added support.
Each small step you take brings you closer to stability and emotional well-being.
Remember, You’re Not Alone
Millions of women navigate menopause every year, and many face the same emotional challenges you’re experiencing. Reach out to friends, family, or a support group to share your journey. The strength you find in community can make a huge difference.
Moving Forward with Confidence
This is your time to prioritise your health and well-being. Whether you start with a relaxing yoga session, a RUHE sachet in your morning tea, or a heartfelt chat with a loved one, every choice you make for yourself matters.
You’ve got this—and with a little patience and self-compassion, brighter days are ahead.