If you’ve found yourself asking this question during menopause, you’re not alone. Mood swings, and meno rage, are a common and challenging symptom. One minute you might feel perfectly fine, and the next, you’re in a full-blown rage or on the verge of tears. Understanding why this happens can help you better manage these emotional ups and downs.
What causes mood swings during menopause?
You might have guessed it, as its mentioned in practically every article, but its those good old hormone fluctuations . Your levels of oestrogen and progesterone play a crucial role in regulating mood, and their decline can lead to irritability, anxiety, and depression.
Sleep Disturbances (again) are another cause. Sweating like you’re in the Sahara during the night disrupts your sleep, leading to fatigue and irritability. Poor sleep quality significantly impacts your mood and overall mental health.
And to top it all off perimenopause often coincides with significant life changes, such as children leaving home, aging parents, and career transitions. These stressors can exacerbate emotional instability. For me it was a crucial point in my career and underlying issues in my marriage. Not surprising that I ended up divorced!
How to cope with mood swings
- Recognise the triggers: Understanding what sets you off can be the first step in managing it. I kept notes, a bit like a diary, in my phone to try and identify patters and triggers.
- Exercise: Physical activity is a natural mood booster. Aim for at least 30 minutes of exercise most days of the week. Even just walking can help reduce stress and improve your mood.
- Mindfulness and relaxation techniques: Techniques such as deep breathing, meditation, and progressive muscle relaxation can help you manage stress and stay calm. Mindfulness can help you stay grounded and reduce anxiety.
- Maintain a healthy diet: Eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains can help stabilise your mood. Avoid excessive caffeine, sugar, and alcohol, which can contribute to mood swings.
- Talk: Social support is vital. Talking to friends, your partner, family, or joining a support group can provide comfort and understanding. Sometimes, just knowing you’re not alone can make a huge difference. We have an amazing menopause network where I work, helped me realise I wasn’t alone and I wasn’t going mad either! Reassurance helped so much.
- Sleep: Prioritise sleep by establishing a regular sleep routine. Easier said than done if you suffer from hot flushes and night sweats but creating a relaxing bedtime ritual, and make your sleeping environment comfortable and cool to combat night sweats.
Remedies and supplements
- Hormone Replacement Therapy (HRT): HRT can help balance hormone levels and alleviate mood swings. Consult with your healthcare provider to see if this option is suitable for you.
- Herbal Remedies: Certain herbs like black cohosh have been known to help alleviate mood swings. However, consult with your doctor before starting any herbal supplements, as they can interact with other medications.
- Omega-3 Fatty Acids: Found in fish oil, flaxseeds, and chia seeds, omega-3s can help improve mood and reduce depression.
- Vitamin B6 and B12: These vitamins are essential for brain health and can help improve mood. Foods rich in B vitamins include poultry, fish, potatoes, chickpeas, bananas, and fortified cereals.
- Magnesium: This mineral helps regulate neurotransmitters that send signals to the brain. Increasing your magnesium intake through diet or supplements can help improve mood. I refer to the Magnesium Glycinate supplement that I take in a few articles as I felt the benefits after a couple of weeks of taking them (brain fog lifted, sleep was better and I my moods were more balanced – alot less meno rage episodes!)
Final Thoughts
It’s a much talked about topic but some GPs often default to offering antidepressants to help manage mood swings and depression associated with perimenopause and postmenopause. I would never advise anyone not to consider it, it’s a personal choice and everyone is different, but what I would say is make sure that your healthcare provider acknowledges you’re in perimenopause and that its to treat a symptom of that.
I was gaslighted, a lot, into thinking my anxiety and mood was because of other things in my life as I was deemed ‘too young’ to be perimenopausal. It took 18 month, 4 appointments with 4 different GPs, and 3 blood tests to get that acknowledgement and it almost destroyed me.
Finally, having my concerns validated and receiving the appropriate treatment made a world of difference. So, trust your instincts, advocate for yourself, and don’t be afraid to seek a second opinion if necessary. Your mental health during this transitional period is just as important as your physical health, and finding the right support is key to navigating menopause with confidence.
Read more on advocating for yourself or take a look at our symptom tracker and GP conversation guide.
This article is for general information only and is not intended medical advice. Everyone’s experience of perimenopause and menopause is different. Where supplements or treatments are mentioned, evidence can be mixed and what helps one person may not help another. Always check with a healthcare professional, especially if you have health conditions or take medication.
Last reviewed: Feb 2026
Next review due: August 2026