Menopause Can Trigger Mood Changes & Feelings Of Stress — 3 Expert-Approved Ways To Deal

It's not just in your head: Menopause is associated with several mood and mental health changes, such as increased feelings of everyday stress1. And rates of mental health changes are reported more frequently during this time than at other stages in a woman's life. In fact, anywhere from 15-50% of women in perimenopause or postmenopause1 say they experience a range of psychological and emotional struggles. Additionally, up to 23% of women say they experience mood swings, like irritability. And these feelings can manifest with physical side effects too, ranging from lack of sleep to digestive upset. 

Feelings of everyday stress, occasional irritability, and mood swings increase during menopause because of hormonal changes. 

While there are real physiological changes that are happening in the brain and body that make you feel more stressed, there are modalities and lifestyle changes that can help you cope with these newfound mood changes. 

Dealing with menopause symptoms isn't as easy as "thinking them away." However, research does show that how we approach menopause can influence how symptoms are manifested.

In general, a positive attitude toward aging is associated with enhanced longevity6 and better health. And positive thinking is shown to improve resilience and quality of life7 as we age. So regardless of menopause, it's important that we approach aging with acceptance, excitement, and empowerment—as it has real outcomes with how we age as a whole. 

Specific to menopause, research shows that cultures that have a more positive view of the life stage tend to have better outcomes. For example, in some cultures women gain status following menopause8—and they also report few (if any) symptoms. Other cultures celebrate it as a time of renewed energy and rediscovery, and those are also shown to experience less extreme symptoms9. 

So while "shifting your mindset" won't magically relieve everything you're experiencing, it can help make the journey easier.

Therapy is an excellent tool that we should encourage people to use throughout their lives as needed. And even if you've never tried it before, it may be useful to set up an appointment during menopause. 

Research shows that cognitive behavioral therapy (CBT) can help ease the stress and sleep issues of menopause, as demonstrated in a 2019 randomized, controlled trial. With therapist-finding apps and networks, you can even request a therapist who has experience with menopause so you can get advice from someone who understands what you're going through. Plus, having someone to talk to can help deal with feelings of isolation and loneliness that often creep up during this time. 

In general, yoga is an excellent practice to help reduce stress and enhance the mind-body connection. 

Entering a new stage of life can be stressful—this is true at any age. And particularly during menopause, there are real hormonal changes happening that can lead to increased feelings of irritability or mood changes. So it's completely normal that's what you're experiencing.