Menopause and Mental Health

For many women, menopause brings more than physical symptoms. Alongside changes like hot flushes or disrupted sleep, emotional and psychological shifts often appear, sometimes without warning and often without clear explanation.

If you’ve been feeling unusually anxious, low in mood, short-tempered, or mentally foggy, you are not imagining it. These experiences are real, and they’re more common than many people realise.

Emotional Changes During Menopause are Normal, But Often Overlooked

The connection between menopause and mental health is not widely discussed, yet it’s a critical part of the experience for many women. Hormones such as estrogen and progesterone don’t just influence the reproductive system — they also affect brain chemistry, including the regulation of mood and cognitive function.

As these hormone levels fluctuate during perimenopause and menopause, they can trigger noticeable changes in emotional wellbeing.

Common mental health symptoms include:

• Increased anxiety or panic

• Low or flat mood

• Irritability or sudden anger

• Difficulty concentrating or remembering things

• Low motivation or reduced confidence

• Sleep difficulties

• Feeling emotionally overwhelmed

These symptoms can be subtle or significant. Some women describe feeling unlike themselves, as if something fundamental has shifted. Others may develop anxiety or mood swings despite never experiencing them before.

It's Not "Just Stress", And It’s Not a Personal Failing

Because many women go through menopause while also managing busy careers, family responsibilities, or other life pressures, it’s easy to assume stress is the cause of these emotional changes.

But while life circumstances certainly play a role, hormonal shifts during menopause can be a significant — and independent — factor. Unfortunately, emotional symptoms are sometimes dismissed or misdiagnosed. Many women are prescribed antidepressants without a full understanding of the hormonal component driving these changes.

That’s why it’s important to recognise menopause as a possible root cause — particularly if you’re between the ages of 40 and 55 and have noticed changes in mood, anxiety levels, or memory.

Further Reading: How Menopause Transforms Your Hair, Skin, and Nails

What Can Help?

You don’t have to cope alone, and you certainly don’t have to accept these symptoms as something you simply need to “push through.” Support and treatment options are available — and effective.

1. Speak to a GP or Menopause Specialist

Some GPs have more training in menopause care than others. If your concerns aren’t taken seriously, don’t hesitate to ask for a second opinion or request a referral to a specialist.

2. Explore Hormone Replacement Therapy (HRT)

For many women, HRT provides significant relief — not only for physical symptoms, but for emotional and cognitive ones as well. Rebalancing hormone levels can help stabilise mood and improve overall quality of life.

3. Consider Psychological Support

Therapies like Cognitive Behavioural Therapy (CBT) have been shown to support women experiencing menopause-related anxiety or depression. Speaking with a therapist can also provide clarity, perspective, and emotional tools for managing change.

4. Support Mental Health Through Lifestyle

• Exercise regularly – physical movement supports mood regulation

• Reduce alcohol and caffeine – these can worsen anxiety and sleep issues

• Prioritise rest – even short breaks during the day can help

• Maintain a balanced diet – steady blood sugar and gut health influence mental wellbeing

5. Connect With Others

You’re not the only one navigating these changes. Whether through friends, online groups, or community forums, hearing from other women going through menopause can be validating and reassuring.

You Deserve Support

Experiencing mental health changes during menopause does not mean you are weak, or failing in any way. These are real symptoms, and they are treatable. Recognising the connection between hormones and mental health is the first step to feeling better.

With the right support, this stage of life can become more manageable — and less isolating. You are not alone, and help is available.