Managing Mood Swings and Other Menopausal Symptoms
How to Conquer Emotional Ups and Downs
By Susan Jara, Special to Lifescript
Published August 31, 2014
Edward C. Geehr, M.D., Lifescript Chief Medical Officer
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Anger, anxiety, mood swings, fuzzy thinking and irritability – no, you’re not nuts. For many women, these emotions are part of menopause. But they don’t have to rule your life. Here’s how to conquer them...
Have your out-of-whack hormones made your emotions run haywire? Do your happy highs quickly turn into weepy lows? Are you constantly on edge from everyday stressors?
Along with physical menopausal symptoms like hellish
and hair-pulling insomnia, you may be dealing with a swirling cauldron of emotions.
You may feel irritable, angry, sad or anxious – and these moods may turn on and off like a flipping light switch. Forgetfulness, difficulty concentrating and lack of motivation can also be a normal part of perimenopause, the time in a woman’s life leading up to her final menstrual period.
Perimenopause can last 2 to 9 years, and many factors influence your moods and sharpness during this time, including sleep disturbances, fluctuating hormones, midlife transitions and even the stigma associated with “the change of life.”
“Estrogen and progesterone are woven into mood – they are our coping chemicals,” DeGraff Bender says.
Midlife events are also a major factor, and menopause often comes during a time of many life challenges. You may be grieving because your children are leaving home for the first time or anxious and overwhelmed because aging parents are battling health issues.
You might feel pulled in many directions, which is emotionally exhausting, says Lynn Pattimakiel, M.D., staff physician at the Cleveland Clinic main campus and Center for Specialized Women’s Health in Ohio.
But as frustrating as perimenopause and menopause may seem now, they won’t put you in a permanent bad mood.
“There’s light at the end of the tunnel,” says Faina Novosolov, M.D., a psychiatrist in private practice and faculty member at the Women’s Mood and Hormone Clinic at the University of California San Francisco.
When your hormone levels stabilize and perimenopause ends, your mood should improve, Dr. Novosolov says.
Remind yourself that these feelings are temporary – and then follow these tips to ease the emotional symptoms of menopause.
1. Manage mood swings.
Combine unpredictable periods and hormonal highs and lows with fear of aging and weight gain, and it’s no wonder your emotions are off the charts. Mood swings – from sudden sadness to intense irritability – can make you feel totally out of control and disrupt your ability to think clearly and handle stress.
Some women describe it as premenstrual syndrome (PMS) on steroids.
“At least when you’re experiencing PMS, there’s a timeframe and we normalize that – ‘Oh, it’s a week before my period and that’s why I burst into tears over the Tide commercial,’” DeGraff Bender explains. “For women in perimenopause and menopause, that pattern is missing – we don’t know what to expect and when to expect it.”
Hone in on healthy lifestyle changes, including proper nutrition and regular exercise.
A diet rich in complex carbohydrates, such as whole grains and legumes (peas, beans, peanuts and lentils) can help eliminate dramatic changes in mood by raising serotonin (the “feel-good” hormone).
Exercise is also more important than ever during perimenopause and menopause. The release of feel-good endorphins may boost your mood and ease irritability.
The recommended amount: 35 to 40 minutes of moderate to vigorous activity, five times per week. But first check with your doctor before beginning any new exercise routine.
Forgot your login and password for your online account? Not sure why you went upstairs? Can’t concentrate long enough to finish this article? It’s not in your head. Forgetfulness and “brain fog” are common menopausal symptoms.
Blame estrogen fluctuations; they have been linked to lapses in memory and thinking, according to a 2013 study published in the journal
Depression and sleep disturbances due to hot flashes, night sweats or having to urinate in the middle of the night are also culprits. In fact, insomnia is one of the most significant menopausal symptoms; as many as 61% of women suffer from it, according to the National Sleep Foundation (NSF).
Review your sleep habits, focus on
good sleep hygiene
and aim for at least seven to eight hours of uninterrupted slumber.
To encourage good sleep habits, DeGraff Bender recommends reviewing your bedtime routine by asking yourself the following questions:
Do you drink a glass of wine or other alcohol before bed? Don’t; alcohol disrupts your sleep cycle.
Are you eating or drinking caffeinated foods late in the day? They may be keeping you awake.
Are you a nighttime exerciser? It’s important to let your body cool down before bed – and it can take up to six hours for your temperature to drop after exercise.
Have you turned off your electronics before bedtime? The email alerts and other sounds your gadgets make can disrupt your slumber.
Is your thermostat set at a sleep-friendly temperature? About 60 to 68 degrees Fahrenheit is ideal for sleep.
And don’t forget your workouts. Exercising can help your brain and will continue to help you stay mentally sharp into your golden years, according to a 2014 study at Queensland University of Technology in Kelvin Grove, Australia.
Just don’t do your workout late at night.
Try these better tips to improve sleep habits.
5. Overcome lack of motivation.
Whether due to poor sleep, the emotional stress of menopause or both, lack of motivation during menopause is perhaps the symptom that’s most detrimental to your emotional and physical health.
“If we don’t stay motivated, we slide down the slippery slope of gradually becoming less fit, allowing muscles to melt away, gradually adding a pound here and there -- until we find ourselves in a condition that takes a major effort to reverse,” Dr. Gass warns.
It can also harm our mental health.
“Being unmotivated can result in ‘settling’ – for lack of energy, more anxiety and irritability, and even the potential of depression,” adds DeGraff Bender. “Over time, it can convince a woman that her quality years are gone.”
If you haven’t done it before perimenopause, now is the time to take a proactive role in your health. That’s because your risk for
, urinary problems,
and other health issues increases at menopause.
“Our ability to cope and create change for ourselves has not been lost just because we’re menopausal,” DeGraff Bender says.
One way to improve motivation: Stay connected and
. Social support is key to good health during menopause – and it can help you live longer, according to the NAMS.
“There’s power in numbers,” says Dr. Pattimakiel. “Don’t be afraid to talk about how you are feeling – and share with other women who may be experiencing the same emotions.”
Give yourself pep talks. Tell yourself: “I’m getting back on my healthy plan because I’m worth it. I want to be in the best health that I can for the rest of my life,” Dr. Gass advises.
With the kids out of the house, this may also be the perfect time to change careers, find a new passion or revisit an old hobby.
“A new activity can give us new energy, new people in our lives and a new sense of who we are,” Dr. Gass explains.
And that all may lead to a new positive outlook on life beyond menopause.