The menopausal transition—the shift toward the end of menstrual periods—may have you feeling not quite yourself. This change isn’t just because certain signs of menopause, such as hot flashes and irregular periods, can be disruptive and irritating. Menopause-related hormone changes and common life stressors that occur around menopause may affect your mental health, too.
From fueling mood changes to increasing your risk for depression, the transition to menopause can be a topsy-turvy time for mental health. Staying alert for mental health symptoms and acting quickly to treat them can help you protect your mind.
Messing with Your Mood
For women in the U.S., the average age to reach menopause is 52, according to the Office on Women’s Health. Like many women approaching this milestone, you may go through times when your mood changes for seemingly no reason. Symptoms may include:
- Crying
- Difficulty concentrating
- Irritability
- Moodiness
- Reduced energy
Experiencing mood changes can be related to rising and falling hormone levels during the yearslong leadup to menopause. You’re more likely to develop mood changes around menopause if you experienced them during other times of major hormonal change in your life, such as after giving birth.
Shifting hormones may not be all that contributes to mental health changes during the transition to menopause. Stress from your job, finances or family caregiving can affect your mood. So, too, can menopausal symptoms, such as night sweats that cause sleep problems.
Spotting the Signs of Mental Health Problems During Menopause
During the years around menopause, you may have a higher risk of depression and anxiety, including major depression—persistent symptoms that affect your daily functioning. A 2024 study found that certain menopause-related factors, such as a lengthy menopausal transition and hot flashes or night sweats that disturb sleep, may increase the likelihood of depression symptoms. You may be more likely to develop depression around menopause if you’ve had it in the past.
Keep an eye out for symptoms of depression, including:
- Feeling sad or hopeless
- Frequent crying
- Lack of energy
- Loss of interest in favorite activities or maintaining social connections
- Sleeping too much or not enough
- Thoughts of self-harm
- Weight gain or loss
The menopausal transition may also increase your risk for anxiety, which is when you worry so much that it’s difficult to go about daily activities. When anxiety flares, you may start sweating or feel nauseated or short of breath.
What You Can Do About Menopause and Mental Health
Managing the symptoms of menopause is a key part of women’s health, and no management strategy would be complete without a plan to protect your mental health. Use these tips to boost your physical and mental well-being:
- Explore the treatment options for menopausal and depression symptoms. A variety of options are available to help relieve hot flashes and other symptoms that may harm your mental health, as well as treat depression. Your primary care provider or OB-GYN can recommend treatments that make sense for you.
- Find support. Talk with friends or family members who are going through their own transitions to menopause. They may understand what you’re experiencing and can share coping tips.
- Reduce stress. If a crush of responsibilities overwhelms you, ask for help. Set aside time each day to do something that helps you relax and calms your mind.
- Spruce up your sleep hygiene. Stick to a consistent sleep schedule, avoid screens close to bedtime, and keep your bedroom dark and cool to help get at least seven hours of sleep per night.
- Eat healthfully. Eat a balanced diet, low in processed foods, similar to the Mediterranean diet, which has been shown to help guard against depression and other mental illnesses by 42%. Additionally, make sure you get enough vitamin B12, folate and zinc. Studies indicate that adequate intake of these vitamins helps protect against symptoms of depression and dementia.
- Stay active. Exercising regularly can improve your mood, help prevent weight gain and reduce stress. Exercise produces endorphins, your body’s natural energy boosters, which can enhance your mood and reduce stress. Activities like yoga and Pilates can help regulate mood swings while also teaching effective breathing techniques. Weightlifting and resistance training not only benefit the brain but also build muscle and bone, improving energy and endurance. Additionally, cardiovascular exercise supports heart health and enhances sleep hygiene.
More to Read
- Change Is Coming: Recognizing the Signs of Menopause
- 5 Things to Know About Weight Gain During Perimenopause
- How to Cope with Menopause Sleep Problems
- Your Top Priority During Perimenopause? Your Health
Medically reviewed by Briana Walton, MD.
