Mood Swings in Menopause: What’s Really Going On?
“Falling estrogen … can trigger mood swings that make you less able to cope with things you’d normally let roll off your back.” — Johns Hopkins Medicine site Johns Hopkins Medicine
Mood swings are exhausting - no one (least of all you) knows who is about to show up
Mood swings from tearfulness to sudden anger, from melancholy to zoning out are among the most frustrating and least discussed symptoms of the menopausal transition. I KNOW how they feel because I’ve been there. I had everything from the outside: great family, lovely house, fabulous Facebook photos but I felt really really flat - and felt guilty for feeling that way to top it all off. I didn’t think I had any right to feel that way - I didn’t realise it was such a common menopause feeling, so I just continued to feel worse about it all. Now I understand.
What the research says
To confirm that you’re not alone or imagining it or that you’re responsible for it, let’s start with the factual data from the journals based on studies about how the transition to menopause, especially the perimenopausal phase, brings a higher risk of mood disturbances:
According to the long-running Study of Women’s Health Across the Nation (SWAN) cohort: “risk for high depressive symptoms and disorder is greater during and possibly after the menopausal transition.” PMC+1
A systematic review found that “menopause increases vulnerability to depression and anxiety, perhaps via estrogen fluctuations affecting serotonin and GABA.” PMC
Mood changes that resemble PMS occur in about 4 in 10 women during perimenopause: irritability, low energy, tears, low concentration — but without the clear monthly pattern. ACOG
Sleep disruption is also a big player: about 40%–69% of women report sleep problems during the transition, which in turn worsen mood. WJGNet+1
One editorial summarises: “As estrogen and testosterone levels decline at menopause, women experience a range of psychological changes, affecting mood, cognition…” SAGE Journals
Let’s break down why these mood swings happen
There’s no single cause, it’s rather a perfect storm of hormonal shifts + brain chemistry + life context but there are some key mechanisms that you need to understand first:
Hormones under change: As you move into perimenopause, estrogen and progesterone levels fluctuate wildly and ultimately decline. Estrogen in particular influences the brain: it acts on serotonin systems, GABA, neuronal growth and survival. PMC+1
Neurotransmitters & brain function: Lower or unstable estrogen affects mood-regulating chemicals. For example, the review pointed out that estrogen fluctuations can affect “serotonin and GABA signalling” which in turn may trigger depression or mood instability. PMC+1
Sleep & hot flushes: Night sweats / hot flashes → disruption of sleep → irritability, low resilience. The cycle perpetuates. Mayo Clinic+1
Contextual/life stress: Mid-life often brings many stressors — caregiving, career change, aging parents, body changes, identity shifts. These add to vulnerability. For example: women with a history of depression are at higher risk. JAMA Network+1
Metabolic & inflammatory factors: Emerging work shows that metabolic changes + hormonal shifts influence emotion regulation. PMC
A case study to bring it to life - and for comparison on how you’re feeling:
Let’s meet “Elaine”. (Name changed.)
Elaine Fraser was quoted in a case study: she began to experience aggressive behaviour, severe mood swings, anxiety — “I felt like I was having a breakdown.” Online Menopause Centre
What happened: her mood swings felt erratic and disproportionate. She had no prior major mental health diagnosis, but she did notice her periods were changing, her sleep was disrupted by night sweats, and she was under significant work and family stress. After a thorough assessment she started working with her GP and a menopause specialist, combined lifestyle and therapeutic support, and gradually found her footing.
This case is a useful reminder: it may feel like “just moodiness” but for some women it’s substantial, and treatable.
What you can do: practical guidance
If you’re experiencing mood swings, here are actionable steps to consider but don’t try to do everything at once. That will exacerbate the situation so just think of the changes as steady nudges.
1. Sleep first
Start with sleep. Without basic restorative sleep, mood regulation becomes much harder. Commit to a wind-down routine, cool the bedroom, deal with night sweats (via layers, fans, breathable bedding). Small wins here ripple out.
2. Move your body
Aim for daily movement. Outdoor walking, light resistance, yoga. Research shows exercise helps boost mood via neurotransmitters and circulatory improvement.
3. Nutrition for mood
Focus on leaning into whole foods: good protein intake (to support brain chemicals), omega-3 fats, vibrant plants for micronutrients and fibre (gut health = brain health). Limit refined sugar + processed stuff which can fuel inflammatory cycles that may worsen mood.
4. Stress & emotion regulation
Give yourself time to notice your emotional state. Journal. Recognise the pattern: perhaps you’re more emotional after a restless night or following hot flashes. Techniques like mindfulness or cognitive-behavioural strategies help. For example, some research suggests meditation or CBT reduce mood/brain-fog symptoms in menopause. The Times+1
5. Sleep & hot-flash symptom management
If night sweats/hot flashes are frequent, they’re not just ‘annoying’ — they’re ecosystem disruptors for your mood. Speak to your menopause specialist about options (lifestyle + maybe HRT or other therapies).
6. Talk to your GP / specialist
If mood swings are persistent, heavy, impacting daily life (work, relationships, quality of life) — this is not something you “just push through”. Yes, you could be experiencing mood-changes because of menopause, but you might also have a mood disorder. Research shows the perimenopausal phase is a distinct window of vulnerability for first-onset mood disorders. PMC
7. Build your support ecosystem
Whether via peer groups, workplace wellness, a coach, or therapist — build your network. You don’t AND SHOULDN’T go through this alone. Having people who understand and resonate with what you’re experiencing makes a difference - and that’s what I’m here for.
Final thoughts
Mood swings in menopause aren’t just “emotional drama” or something you should “make light of”. They’re real, common, and often under-recognised. The shift in hormones, sleep disruption, life transition, and biological changes all come together to make this a pivotal moment in your emotional life.
But here’s the empowering bit: you have agency. By making some modest changes ie. better sleep, movement, nutrition, stress-management and professional support where needed you can steer your mood toward steadier ground.
If you can recognise yourself here and need some support, send me a mail and we can look together at where you can make some reasonable, sustainable changes and help you refine your joie de vivre. No one deserves to full unhappy - especially not at this exciting time of change in your life.