Explore how menopause affects mood and contributes to anxiety and depression. Learn evidence-based strategies for managing menopause mood swings and improving your wellbeing.

Key takeaways

• Menopause can amplify mood changes, leading to heightened anxiety, depression, and stress.
• These mood swings can significantly impact various aspects of a woman's life, including work, relationships, and self-esteem.
• Unhelpful coping strategies and societal pressures can exacerbate the emotional toll of menopause.
• Fluctuating hormonal levels and physical changes can cause additional distress, including insulin resistance and body image issues.
• Implementing a holistic approach, including a balanced diet, regular exercise, and seeking professional help, can significantly improve the management of menopause and its symptoms.

Menopause is a significant transition in a woman's life, and one of its most common and impactful symptoms is mood changes. These fluctuations are indicative of the substantial influence that progesterone and oestrogen have on our brains. While most women are accustomed to some mood and energy level changes during their cyclical years, menopause can significantly amplify these changes for many.

Increased anxiety during this time might manifest as generalised worry, loss of confidence, or even panic attacks. For others, mood swings might lead to more depressive symptoms — teary episodes, pessimism, or heightened resentment. Stress, tension, irritability, and feelings of overwhelm may also be magnified.

Some women may only encounter mild mental health symptoms. However, others might suffer from intense symptoms, major depressive disorders or anxiety disorders. This tends to be more common in women who had a history of depression or other conditions prior to menopause.

These mood changes can be pervasive and potentially devastate a woman's ability to work, maintain intimate relationships, and adversely affect her self-esteem and self-connection.

Facing menopause with anxiety and societal pressure

The societal stigma attached to mood disorders can make women feel the need to conceal their distress. This can lead women to turn to unhelpful coping strategies such as excessive sugar intake, alcohol consumption, or impulsive shopping.

Many women may begin to feel stressed due to the immense pressures of raising children, dealing with ageing parents, managing careers, and maintaining relationships. Additionally, mood changes can significantly disrupt sleep, leading to further exacerbation of these mood challenges.

Physical changes and menopause depression

The changing hormonal levels during menopause lead to various physical changes that can also impact mood, leading to feelings of sadness. Issues like insulin resistance, glucose dysregulation, body image distress, and insomnia associated with hot flushes can cause depression.

Recent evidence-based research has highlighted the link between insulin resistance, inflammation, and depression. Whether emotional, mental, or physical, stress leads to a physiological cascade of stress hormones, affecting both the brain’s chemistry and the body's overall health. Therefore, adopting a holistic approach becomes crucial for proper management.

My top 5 tips for managing menopause mood swings

• Seek support: don't suffer alone, feel validated and gather a supportive team to help manage this challenging period.
• Exercise regularly: physical activity is a key method to reduce stress, support sleep, and improve mood.
• Optimise your nutrition: reduce your simple sugars and alcohol to lower inflammation, support better sleep, and improve your mood.
• Consider hormone replacement therapy (HRT): consult your doctor about trying hormone therapy or other supportive treatment options to regulate mood, sleep, and energy.
• Lower your stress load: communicate with family, friends or your boss, and endeavour to reduce your mental load. It's okay to ask for help or delegate tasks when needed.

By understanding the connection between menopause and mood swings, and implementing these strategies, it becomes easier to navigate the emotional challenges associated with this significant life transition.

Remember, menopause is a natural phase of life and doesn't have to be a time of undue stress or anxiety. It can be a time for personal growth, self-discovery, and embracing change, especially with the right tools and support systems in place.

The Vively app can be a valuable tool for managing these changes. By tracking and helping you understand your glucose control, Vively can guide you to make healthier lifestyle choices. These choices can reduce insulin resistance and inflammation, which in turn can help improve mood swings and overall wellbeing during menopause.

At the end of the day, taking care of your mental health during menopause is equally as important as managing the physical symptoms. With a supportive network and making healthier lifestyle choices you can effectively manage the symptoms of menopause, leading to a more balanced and fulfilling life.