Menopause can be a tough time emotionally. You might feel like everything’s under control, then suddenly be hit by a wave of anger, anxiety, or sadness. These shifts can feel confusing and exhausting.

Mood swings are a recognised and sometimes disabling symptom of menopause. Here’s what’s going on and what might help you feel more steady.

What are mood swings?

Mood swings are sudden shifts in emotion that can catch you off guard. One moment you might feel fine, and the next you’re irritable, tearful, or angry—often without a clear reason. They can be hard to predict and may leave you feeling like your emotions are in charge.

How common are mood swings during menopause?

Mood swings are a common, and recognized symptom of perimenopause and menopause, but how often they occur varies from person to person. Research has shown mixed results:

• A Norwegian study found that around 10% of people experiencing menopause symptoms reported mood swings
• Another study found that the risk of depressive symptoms or clinical depression increases during, and possibly after the menopausal transition

This variation is partly due to cultural and biological differences in how symptoms are expressed, understood, and tolerated. Some people may describe what they’re feeling as stress, frustration, or sadness, rather than mood swings. Others may not recognise a pattern until symptoms begin to affect daily life.

Signs of menopausal mood swings

Everyone experiences mood swings differently, but there are some common signs to look out for:

1. Sudden or dramatic shifts in mood
2. Feeling irritable, on edge, or snappy
3. Crying more easily than usual
4. Panic attacks or overwhelming anxiety
5. Bursts of anger that feel difficult to control

PMS can also become more intense during perimenopause, especially if you’re still having periods. These shifts might affect how you feel, think, and respond to everyday situations. If any of these signs sound familiar, you’re not alone.

Tips to help with mood swings during menopause

Speak with your healthcare provider

Mood swings might be part of menopause, but they can also be a sign of something more. Depression, anxiety, and bipolar disorder can all cause mood-related symptoms.

If you’re experiencing intense or frequent mood swings, or if they’re affecting your daily life, talk to your healthcare provider. Getting the right diagnosis is key to getting the right support.

Get regular exercise

Exercise can improve your physical health and may also help with mood swings. One study found that physical activity helped reduce emotional symptoms during menopause, including anxiety and mood changes.

Aim for movement that feels manageable—walking, swimming, dancing, or even gentle stretching can all be effective. You don’t need to do long sessions to feel the benefits.

Think about your triggers

Try to notice if anything tends to bring on your mood swings. Stressful days, lack of sleep, feeling overwhelmed, or skipping meals might make things worse.

Keeping a simple symptom log or using a mood-tracking app can help you spot patterns. Research also suggests that moderate to heavy drinking may be linked to more severe menopause symptoms, including mood changes.

Try mindfulness or mind-body practices

Mindfulness can help you recognise and respond to emotions without getting swept away by them. It’s commonly used to support mental health conditions like anxiety and depression and may also help with menopausal mood swings.

In addition, mind-body approaches like yoga and tai chi have shown promise in easing menopause symptoms. These practices may help lower stress, support sleep, and improve overall emotional balance.

Talk about what you’re experiencing

Mood swings can impact your relationships at home and work. If emotions are affecting the way you communicate with others, try explaining what’s going on when things are calm. Letting your partner, friends, or colleagues know that you’re going through menopause and experiencing emotional ups and downs may help them understand and respond with more compassion.

If you feel that mood swings are seriously affecting your relationships, that’s also a good reason to speak with a healthcare provider or therapist.

Can hormone therapy (HT) help?

In some cases, yes. Hormone therapy (HT) may help with mood swings during menopause, particularly when they’re linked to low mood, poor sleep, or other physical symptoms like hot flashes.

HT can’t solve every emotional symptom, but for some people, it helps stabilise mood by restoring hormone levels, especially estrogen. HT is also effective in treating related symptoms (like sleep problems and hot flashes) that can worsen mood when left untreated.

HT isn’t suitable for everyone. Your healthcare provider can help you weigh the benefits and risks based on your symptoms and medical history.

FAQ: Mood swings and menopause

Why do mood swings happen during menopause?

The most likely cause is a drop in estrogen, which affects brain chemicals that regulate mood, including:

• Serotonin, the “feel-good” chemical
• Norepinephrine, which works with serotonin to stabilize mood and energy
• Cortisol, the body’s stress hormone

These hormone changes can increase sensitivity to stress and make it harder to regulate emotions.

Mood swings may also result from how menopause symptoms impact your daily life. When you’re dealing with night sweats, sleep issues, or hot flashes, it’s understandable to feel more irritable or down.

In most cases, it’s a combination of hormonal, physical, and emotional factors that contribute to mood swings during this stage of life.

When should you see a healthcare provider?

peak with your healthcare provider if:

• Mood swings are affecting your daily life or relationships
• You feel low, anxious, or emotionally overwhelmed
• You’re unsure whether your symptoms are related to menopause or another condition

Seek urgent help if you’re experiencing:

• Thoughts of suicide or self-harm
• Thoughts of harming someone else
• Signs of depression, mania, or psychosis
• Any other serious mental health concerns

You don’t have to go through this alone. There’s support available, and finding the right help can make a big difference in how you feel.

Learn more – the latest research

• A. Holte (1991) Prevalence of climacteric complaints in a representative sample of middle-aged women in Oslo, Norway, Journal of Psychosomatic Obstetrics & Gynecology, 12:4, 303-317, DOI: 10.3109/01674829109078010
• Huang, Yizhou MD1; Qi, Tongyun MD1; Ma, Linjuan MD1; Li, Die DPH2; Li, Chunming MD1; Lan, Yibing MD1; Chu, Ketan MD, PhD1; Chen, Peiqiong MM1; Xu, Wenxian MM1; Cao, Yina MB3; Ying, Qian MPH4; Xu, Ling MM5; Zhou, Jianhong MD, PhD1. Menopausal symptoms in women with premature ovarian insufficiency: prevalence, severity, and associated factors. Menopause: May 2021 – Volume 28 – Issue 5 – p 529-537 doi: 10.1097/GME.0000000000001733
• Innes, K. (2010) Mind-body therapies for menopausal symptoms: A systematic review. Maturitas. Volume 66 (2). P135-149. 
• Kwon, R., Chang, Y., et al (2022). Alcohol Consumption Patterns and Risk of Early-Onset Vasomotor Symptoms in Premenopausal Women. Nutrients, 14(11), 2276. doi.org/10.3390/nu14112276
• Mayo Clinic, Menopause
• Moilanen JM, Mikkola TS, Raitanen JA, Heinonen RH, Tomas EI, Nygård CH, Luoto RM. Effect of aerobic training on menopausal symptoms–a randomized controlled trial. Menopause. 2012 Jun;19(6):691-6. doi: 10.1097/gme.0b013e31823cc5f7. PMID: 22334056.
• Molefi-Youri W. Is there a role for mindfulness-based interventions (here defined as MBCT and MBSR) in facilitating optimal psychological adjustment in the menopause? Post Reproductive Health. 2019;25(3):143-149. doi:10.1177/2053369119835964
• Wang X, Wang L, Di J, Zhang X, Zhao G. Prevalence and risk factors for menopausal symptoms in middle-aged Chinese women: a community-based cross-sectional study. Menopause. 2021 Aug 30;28(11):1271-1278. doi: 10.1097/GME.0000000000001850. PMID: 34469934; PMCID: PMC8547757.