Coping With Mood Swings

Friendly reminder: this article is for general education only. Always talk to a qualified health-care professional before making changes to medication, supplements, or therapy.

Why Does Menopause Toy With My Feelings?

Hormone Roller-Coaster – Estrogen and progesterone rise and dive during perimenopause. Both influence brain chemicals like serotonin, dopamine, and GABA—AKA the “feel-good crew.” Less stability = more mood swings. NIH
Sleep Wreckers – Night sweats, racing thoughts, and 3 a.m. wake-ups magnify irritability and anxiety. Mayo Clinic
Stress Amped Up – Mid-life responsibilities + hormonal changes push cortisol higher, increasing reactivity.

Quick Self-Check Before You Panic

Ask yourself:

Did I sleep 7-9 hours?
Have I eaten protein/fiber in the last 4 hours?
Is caffeine, alcohol, or sugar peaking in my system?
Did I move my body today?
Am I close to my period or a missed period?
If two or more answers are “no/yes (for 3),” fix those basics first.

SOS Toolkit: 5-Minute Mood Resets

4-7-8 Breathing – Inhale 4 s, hold 7, exhale 8. Proven to calm the vagus nerve. Harvard Health
Sun or Bright-Light Box – 10 minutes boosts serotonin. Cleveland Clinic
Cold Splash – Run cold water over wrists or splash face; lowers heart rate.
Move It – 5-minute brisk walk or 20 squats releases endorphins.
Name It – Say out loud, “I’m feeling edgy; it will pass.” Labeling emotions reduces amygdala activity. UCLA study

Everyday Habits That Buffer Mood

• Exercise – Aim for 150 min/week moderate activity; shown to drop depression risk 30%. WHO guidelines
• Food As Steady Fuel – Combine protein + complex carbs (e.g., Greek yogurt + berries). Omega-3s (salmon, chia) may improve mood. Nutrients Journal
• Limit Booze & Excess Caffeine – Both spike anxiety and night sweats.
• Mindfulness / CBT Apps – 10 min daily meditation or cognitive-behavioral techniques lower irritability scores in clinical trials. Harvard Health
• Sleep Hygiene – Cool room, no screens 1 hour before bed, consistent bedtime.
• Social Vitamin – Regular chats with friends or support groups (online or local menopause circles) correlate with better mood resilience.

Meds, Hormones & Supplements — A Cheat Sheet

(Discuss with your clinician; interactions and side-effects are real.)

Option	What It May Help	Key Notes
Low-dose SSRI/SNRI	Depression, anxiety, hot flashes	Takes 2-6 weeks
Hormone Replacement Therapy (HRT)	Mood, vasomotor symptoms	Not for everyone—screen for breast cancer/clot risks. NAMS
Bupropion	Low energy + mood	Can boost libido
Gabapentin	Night sweats, irritability	Causes drowsiness
Black Cohosh, Magnesium, B-complex	Mild mood relief	Limited evidence; monitor quality seals (USP, NSF) NIH Office of Dietary Supplements

When To Call a Pro

Seek help if you notice:

Sadness or anxiety most days for >2 weeks
Mood swings harming work or relationships
Thoughts of self-harm or “the world would be better without me” (call emergency services or your local crisis line immediately)
You’re starting or stopping any prescription drug

Bottom Line

Mood swings during menopause are common, not permanent, and absolutely not a character flaw. Tighten the basics—sleep, food, movement—add quick calming tools, and loop in professionals when needed. With the right mix of self-care and medical support, you can ride the hormone roller-coaster with fewer bumps and more confidence. 💪