Losing Your Sh*t: Mood Swings & Rages in Perimenopause
Perimenopause can feel like a rollercoaster you never signed up for. One minute, you’re calm and collected and the next, a small comment or minor inconvenience triggers an overwhelming wave of anger or frustration. Sound familiar? You’re not alone and it’s not just “in your head.” Many women experience mood swings, irritability and even full-blown rages during this hormonal transition. Understanding what’s happening in your body is the first step toward reclaiming your calm and confidence.
Why Perimenopause Can Make You Lose Your Cool
Hormonal fluctuations are a key driver of mood changes during perimenopause:
Estrogen dips: Estrogen helps regulate serotonin, the “feel-good” neurotransmitter. When levels fluctuate, your mood can swing dramatically.
Progesterone changes: Progesterone has a calming effect. Declining levels can make irritability and anxiety more likely.
Sleep disruption: Night sweats and insomnia can make emotional regulation even harder.
Stress & life factors: Midlife often comes with career, family and health pressures, all of which can intensify emotional responses.
The result? Heightened irritability, anger or even rage - sometimes over seemingly trivial things. It’s frustrating, but it’s also normal.
Practical Strategies to Regain Your Calm
You can’t stop hormonal changes, but you can manage their impact. Here are some evidence-backed approaches:
Move your body – Regular exercise, especially resistance training and brisk walks, helps reduce stress and improve mood.
Prioritise sleep – A consistent bedtime routine, a cool bedroom, and limiting late-night screen time can support emotional balance.
Mindfulness & breathing – Simple meditation, deep-breathing exercises, or yoga can help you respond rather than react to triggers.
Balanced nutrition – Focus on protein, healthy fats, complex carbs, and foods rich in magnesium and B vitamins to support stable moods.
Track triggers – Keep a mood journal to identify situations that spark anger, so you can plan coping strategies.
Talk it out – Sharing your feelings with friends, a menopause Health coach or a therapist can diffuse tension and provide perspective.
Hormone support – In some cases, consulting a healthcare professional about HRT/MHT/PET can stabilise mood swings.
Remember — This Isn’t Your Fault
Perimenopausal anger isn’t a character flaw. It’s your body’s way of adapting to new hormonal realities. By understanding the triggers and taking proactive steps, you can regain control, feel calmer and navigate this transition with confidence.
Ready to Take Control of Your Mood?
If mood swings, anger or emotional rages are affecting your daily life, you don’t have to manage them alone.
Book a chat with me today and let’s create a personalised plan to support your energy, nutrition and emotional wellbeing through perimenopause.
References & Sources
North American Menopause Society (NAMS) – Mood and Menopause
National Institute on Aging – Perimenopause and Menopause Symptoms
Stacy Sims, Roar (2016) – Science-based advice on exercise, hormones, and midlife women’s health.
