How Does Menopause Affect a Woman Mentally?

Mood swings. Brain fog. Anxiety that seems to come out of nowhere. One minute you’re feeling fine, the next you’re on the verge of tears or inexplicably irritable for no apparent reason. Maybe your memory isn’t quite what it used to be. If any of that sounds familiar, you’re not alone.

While we often hear about the physical symptoms of menopause (like hot flushes and night sweats), the emotional and cognitive changes can be just as challenging, if not more so.

In this blog, we’ll dive into the complex relationship between mental health and menopause, unpacking why symptoms like mood swings, brain fog, and low mood happen, how long they typically last, and what you can do to support your wellbeing through it all.

Understanding the Link Between Mental Health and Menopause

The connection between mental health and menopause starts in the brain. As levels of oestrogen and progesterone fluctuate (particularly during perimenopause), your brain chemistry begins to shift. Alongside their role in reproductive function, these hormones play a vital role in regulating mood, memory, and overall cognitive function.

One major player affected is serotonin, the neurotransmitter that helps stabilise mood and promote a sense of wellbeing (also known as the happy hormone). When hormone levels drop, so can serotonin, which may explain the sudden waves of sadness, irritability, or anxiety that catch many women off guard during this time.

Perimenopause, the years leading up to menopause, tends to bring the most intense mental and emotional changes. Postmenopause may bring some relief, but not always immediately.

Mental health symptoms like brain fog, low mood, forgetfulness, and heightened anxiety are incredibly common. Understanding how these changes are linked can make them feel less overwhelming and open the door to support, treatment, and a more empowered approach to mental health and menopause.

Common Psychological and Cognitive Symptoms of Menopause

The psychological and cognitive symptoms tied to mental health and menopause can be surprisingly intense. For many, these changes feel sudden, like your mind and emotions are no longer playing by the usual rules. Here are some of the most common symptoms women experience during this transition:

• Mood swings: Rapid emotional shifts that can make you feel irritable, tearful, or unusually short-tempered, often without a clear cause.
  
• Anxiety and panic attacks: Sudden waves of nervousness or fear, sometimes accompanied by a racing heart, sweating, or a sense of dread, especially for those with a history of anxiety.
  
• Brain fog: A cloudy, distracted mental state that makes it harder to think clearly or stay focused on tasks.
  
• Forgetfulness and reduced concentration: Struggling to recall information or maintain attention, even during everyday routines.
  
• Depression or persistent low mood: Feelings of sadness, hopelessness, or emotional numbness, particularly in women with a previous history of mental health conditions.
  
• Sleep disturbances: Night sweats, hot flushes, or restless nights that lead to poor-quality sleep, which in turn impacts mood and cognitive function the next day.
  
• Emotional sensitivity and lowered self-esteem: Feeling more vulnerable or less confident in yourself, which can affect relationships, work, and overall well-being.
  
• Cultural stigma and negative attitudes toward menopause: Societal silence or shame around menopause can worsen symptoms by increasing stress and discouraging women from seeking support.

All of these experiences are valid. And none of them mean you're broken. They’re part of the broader picture of mental health and menopause, and they’re manageable with the proper support.

Why These Mental Health and Menopause Symptoms Happen

So, why do these mental and emotional shifts happen during menopause? As we mentioned earlier, it begins with hormones. As estrogen levels fluctuate, they affect key brain chemicals. This internal shift alone can throw your emotional balance off-kilter.

But it’s not just biology at play. The menopause transition often overlaps with some of life’s most demanding roles: caring for ageing parents, juggling work, managing family responsibilities, and the list goes on. These external stressors can exacerbate the challenges of menopause and mental health.

There’s also a cultural component to consider. In many settings, menopause is still whispered about or misunderstood. Experts state that a lack of provider training and lingering stigma can leave women feeling unsupported. Research shows that physical symptoms like fatigue and weight gain only deepen the distress many women experience.

There’s no one-size-fits-all timeline when it comes to mental health and menopause. For some women, mood changes and brain fog come and go relatively quickly. For others, these symptoms linger well into postmenopause.

Ways to Support Mental Health During Menopause

Supporting mental health and menopause often means building a personalised toolkit that meets you where you are physically, emotionally, and socially. 

• Eat a balanced diet: Nutrient-rich foods can help stabilise mood and support hormone health.
  
• Exercise regularly: Regular exercise and movement can boost endorphins, ease anxiety, and improve sleep. If this feels overwhelming and you're unsure where to start, consider trying a YouTube yoga class or taking a short walk in your local area. 
  
• Prioritise quality sleep: Establish a consistent sleep routine to counter mood swings and brain fog.
  
• Try mindfulness or meditation: These practices can help ground your thoughts and reduce stress.
  
• Explore cognitive behavioural therapy (CBT): Studies show that CBT for menopausal symptoms can help reframe unhelpful thoughts and improve emotional regulation, leading to decreased depression and anxiety symptoms.
  
• Look into acceptance and commitment therapy (ACT): Research shows that ACT can improve mood in women going through menopause. It encourages acceptance of emotional experiences and helps clarify personal values.
  
• Consider hormone replacement therapy (HRT): Talk to your doctor about menopause hormone therapy to learn if it’s right for you. 
  
• Talk to your GP about antidepressants: Certain medications can treat both depression and physical symptoms like hot flushes. If you are looking for something for a gentle lift without going down the medical route, an alternative antidepressant is 5-HTP.
  
• Join a support group: Connecting with others going through the same thing can reduce isolation and offer comfort during life transitions.
  
• Seek integrated care: Look for healthcare providers who address the emotional, physical, and social aspects of mental health and menopause. 
  
• Find culturally sensitive support: Individualised, trauma-informed care that respects your background and experiences can make a real difference.

With the right mix of support, these changes don’t have to feel overwhelming. You deserve to feel seen, understood, and empowered during this phase of life (and every phase before and after!).

Menopause and Mental Health: You’re Not Alone in This

Mood swings, brain fog, anxiety, and other mental health challenges are very real parts of mental health and menopause. 

Understanding why these symptoms happen and knowing what support is available can make a significant difference. Whether it’s talking to your GP, joining a support group, or simply permitting yourself to rest, there are steps you can take to feel more like you again. Remember: menopause isn’t just an ending. It’s also a transition. One that, with the right tools and support, can lead to a stronger, more self-aware version of yourself. 

And for one less thing to worry about in your day, choose lingerie like the Rosie full cup wireless bra for all-day comfort (because you deserve to feel supported in every sense of the word).