Mood swings during the menopause – a more relaxed approach

The key points

• Mood swings can occur during menopause and can vary from woman to woman.

• Hormonal changes, particularly fluctuations in oestrogen and progesterone levels, can be associated with changes in mood and well-being.

• Conscious self-care, a supportive social environment and professional support when needed can help you deal with emotional changes.

Typical symptoms: How mood swings can manifest during menopause

Do you become irritable or annoyed more easily, or suddenly feel sad without an obvious reason? Emotional changes can be an unfamiliar and sometimes challenging experience for many women during menopause. Common accompanying symptoms may include:

• Irritability and inner restlessness

• Sadness or increased emotional sensitivity

• Nervousness and feelings of being overwhelmed

• Sleep difficulties and overthinking at night

• Withdrawal and reduced motivation

• Mood changes within a short period of time

• Feelings of anxiety or difficulty concentrating

How long these changes last varies from person to person. While some women notice hardly any changes in their mood, others experience significantly greater emotional strain. Depressive symptoms can also occur during menopause and should be taken seriously if they persist or become severe.

Depression or mood swings: When professional support may be advisable

The distinction between temporary mood swings and depressive symptoms can sometimes be difficult to make. If the following signs persist for an extended period or become strong enough to affect your everyday life, it is advisable to seek professional support:

• You feel persistently lacking in energy, emotionally numb or worthless.

• You regularly sleep poorly despite feeling tired.

• You have significantly less enjoyment in things you used to enjoy.

• You withdraw socially and frequently find yourself caught up in negative thoughts.

Talking to your doctor, a psychotherapist or a specialised medical service can help you put your symptoms into perspective and discuss possible forms of support. The most important thing is: Do not feel ashamed of your feelings and talk about them. You are not alone.

Declining oestrogen & progesterone: How hormones can influence mood

Oestrogen and progesterone play various roles in the female body and are also involved in processes within the nervous system. Changes in oestrogen levels during menopause can also affect mood and personal well-being. During this phase, some women report mood changes, nervousness or sleep difficulties, for example.

Progesterone levels also change during the hormonal transition. These changes may likewise be associated with emotional fluctuations. Menopause is generally divided into three phases:

1. Perimenopause: The beginning of the hormonal transition, often accompanied by increasingly irregular cycles

2. Menopause: The point at which the final menstrual period occurs

3. Postmenopause: The phase after menopause, during which hormone levels continue to change over time

Initial symptoms can already occur during perimenopause – before the final period has occurred. The intensity and duration of these changes vary from person to person.

Other causes of mood swings during menopause

Mood changes during menopause can have various causes. In addition to hormonal changes, factors relating to relationships, your body and personal goals in life can also play a role.

Changes in body image

Hair can change, skin may lose some of its elasticity and metabolism can also change – our reflection in the mirror changes, and sometimes so does the way we feel about our bodies. Such changes can be emotionally challenging and may affect our mood.

Saying goodbye to fertility

For some women, the fact that they can no longer have children can be an emotional turning point – particularly if their desire to have children was not fulfilled. For women with older children, this period can also mark the beginning of a new phase of life associated with many changes.

Changes in your social environment

Children may have moved out, parents may need more support, or friendships may have changed over the years: such life events can be emotionally challenging. During this phase, some women may also experience a stronger sense of social distance or isolation.

Moving through menopause with confidence & self-awareness

The good news is that there are things you can do to consciously shape the phase before, during and after menopause. With small lifestyle changes and a more mindful approach to yourself, combined with an extra dose of self-compassion, you can make space for your own needs and view this phase as an opportunity for a personal fresh start.

Talking about your feelings: Conversations & a supportive social environment

Whether you are taking a walk with your best friend or having a professional conversation, openly discussing your own feelings can feel relieving. Conversations can offer new perspectives and help you better understand your emotions. Support from family, friends or professionals can be a valuable addition.

Exercise & a balanced diet

Regular physical activity can help reduce stress and provide a balance to a demanding working day. Combining exercise with a varied and balanced diet can support an active lifestyle and your general well-being.

Regular self-care: From a sauna visit to a shopping trip

Especially during stressful periods and emotionally challenging days, make sure to schedule time just for yourself – without obligations or to-do lists. Whether it is a relaxing sauna visit, a weekend by the lake or new sleepwear from CALIDA, self-care can help you consciously pay attention to your own needs.

A CALIDA pyjama made from suitable materials such as TENCEL™ can provide a pleasant feel while wearing it. Especially if you experience warmth at night or restless nights, suitable sleepwear can contribute to your personal comfort.

Herbal products in consultation with a doctor

Herbal products such as St John's wort or chasteberry are sometimes used for symptoms associated with menopause. As herbal preparations can also have effects and interact with other medicines, you should discuss their use with a doctor beforehand. Herbal products such as lavender, rhodiola or passion flower are also sometimes used for relaxation.

Hormone replacement therapy (HRT) for symptoms

If the tips mentioned above are not sufficient or additional symptoms such as sleep difficulties or depressive symptoms occur, hormone replacement therapy (HRT) may be a possible treatment option. Depending on the individual situation, it can provide oestrogen and, where appropriate, progestogens to treat symptoms associated with hormonal changes.

Whether HRT is suitable depends on various individual factors. Medical advice and supervision are therefore important in order to discuss the potential benefits and risks on an individual basis.

Conclusion

Mood swings during menopause can affect many women and can vary considerably from person to person. By talking openly about your feelings, taking good care of yourself and seeking support when you need it, you can approach this phase of life more consciously. Whether through exercise, sauna visits, a new hobby or carefully selected sleepwear, small changes can contribute to your personal well-being. Menopause is not only a period of hormonal change, but can also mark the beginning of a new phase of life.