Riding the Emotional Rollercoaster of Perimenopause and Menopause

One of the most unexpected, and sometimes unsettling, changes during perimenopause and menopause is the shift in our emotions. You might notice that moods which once felt steady now fluctuate like the tide: moments of irritation, sudden tears or a sense of being on edge. For some, these changes feel as dramatic as the hot flushes or night sweats.

These emotional shifts aren’t “all in your head.” They are a very real response to hormonal changes happening in your body, combined with the life pressures many women are carrying during midlife.

Why do emotions change during menopause?

The key driver is fluctuating and declining hormones, especially oestrogen and progesterone. These hormones don’t just regulate your cycle, they interact with brain chemicals like serotonin, dopamine and GABA, which influence mood, sleep and stress responses. When hormone levels shift, so does your emotional equilibrium.

At the same time, life in our 40s and 50s often brings additional challenges: caring for teenagers or ageing parents, navigating career changes or reassessing relationships and personal identity. It’s no wonder emotions can sometimes feel overwhelming.

Common emotional changes in perimenopause and menopause

• Mood swings – feeling irritable or tearful without a clear trigger.

• Anxiety or tension – even if you’ve never struggled with it before.

• Low mood – sometimes described as “flat” or lacking motivation.

• Brain fog – forgetfulness or trouble concentrating, which can add to frustration.

These shifts can feel isolating, but you are far from alone - millions of women experience them.

What helps?

The good news is that there are strategies that can make a difference:

• Acknowledge what’s happening – recognising that mood changes are part of the menopausal transition can lift some of the pressure and self-criticism.

• Move your body – exercise improves mood-regulating brain chemistry and can reduce anxiety.

• Prioritise sleep – better rest helps regulate emotions. Creating a calming bedtime routine and limiting screens late at night can help.

• Lean on support – whether it’s talking to friends, a coach or a healthcare professional, sharing how you feel makes the load lighter.

• Explore treatment options – for some, lifestyle changes are enough; for others, talking therapies, CBT, or hormone replacement therapy (HRT) may be appropriate.

The bigger picture

Being emotional in perimenopause and menopause isn’t a weakness. It’s your body signalling that change is underway. By understanding the science behind mood shifts and taking steps to support your wellbeing, you can move through this phase with more compassion for yourself.

Menopause is not just an end but a transition and learning to navigate the emotional side is part of emerging into a new chapter of life with resilience and self-awareness.

Ready to take the next step?

If your emotions are feeling out of balance and you’d like tailored support, I can help.

As The Menopause Health Coach, I work with women one-to-one and in groups to create practical, personalised strategies for navigating the physical and emotional changes of menopause. Together, we’ll focus on the tools that make the biggest difference to your wellbeing.

Book a free heart to heart chat with me to start feeling more like yourself again.

Further Reading & References

1. British Menopause Society. (2023). Mood and the menopause. https://thebms.org.uk

2. National Institute on Aging. (2021). Menopause: Changes and symptoms. https://www.nia.nih.gov/health/menopause

3. Harvard Health Publishing. (2020). Menopause and your mental health. https://www.health.harvard.edu/womens-health/menopause-and-your-mental-health

4. Mayo Clinic. (2023). Perimenopause: Symptoms and causes. https://www.mayoclinic.org/diseases-conditions/perimenopause