Mood and the Menopause: Understanding the Emotional Shifts of Midlife

Manage mood change through a holistic approach.

For many women, menopause is more than a physical change. It can bring emotional ups and downs, irritability, and moments of sadness or anger that seem to appear out of nowhere. Some women feel fine one minute and frustrated the next. Others describe it as feeling flat, disconnected, or not quite like themselves.

Why Mood Changes Happen

During menopause, oestrogen and progesterone levels naturally decline. These hormones play a big part in how the brain regulates mood, energy, and sleep. When they fluctuate, so can our emotions.

But hormones are only part of the picture. This stage of life often brings added pressures, ageing parents, adult children leaving home, relationship changes, work stress, and health concerns. It’s a lot, and sometimes it all lands at once.

Research shows that even women with no previous history of depression are more at risk of mood changes during menopause. The symptoms can look different from what we typically think of as depression. Rather than sadness, many women notice more irritability, frustration, and anger that comes and goes.

What the Research Tells Us

The Australasian Menopause Society notes that mood changes during this time often fluctuate, with periods of anger or irritability that may pass quickly. These patterns are similar to premenstrual mood swings and are a normal part of the transition.

A recent study published in Menopause: The Journal of The Menopause Society (July 2025) found that women’s anger tends to ease as they get older. As hormones stabilise and emotional awareness deepens, many women find they can manage their reactions with greater ease and compassion for themselves.

The message is that these changes are real but temporary and with the right support, you can find your balance again.

Ways to Support Your Mood

The best way to manage mood changes is through a holistic approach that cares for both mind and body.

Move Your Body

Gentle, regular movement such as walking, swimming, or yoga can lift your mood and ease stress. Research shows that even light to moderate exercise can reduce depression and anxiety in midlife women. The aim is to move regularly, not perfectly.

Find Calm Moments

Mindfulness, yoga, or breathing exercises can help calm your nervous system and bring your emotions back into balance. Taking a few slow breaths before responding to stress can be surprisingly powerful.

Talk It Through

Speaking with a counsellor can help you make sense of what you are feeling and find new ways to cope. Emotionally Focused Therapy (EFT)  is effective for managing mood changes and improving communication in relationships. If these emotional shifts are affecting your partnership, couples counselling can offer a safe space to slow down, listen, and reconnect.

Consider Supports for Body and Mind

Some women find natural supports such as St John’s wort or magnesium helpful for mild symptoms. Others benefit from medical treatments like antidepressants or menopausal hormone therapy (MHT), especially if mood changes are more severe. Always talk with your GP about what is suitable for you.

Create a Supportive Environment

Sleep, nutrition, and connection all play a role in mental wellbeing. Try to keep a regular bedtime, eat nourishing foods, and make time for things that bring joy whether that’s time outdoors, music, or a chat with a trusted friend.

For Partners: How You Can Help

If your partner is going through menopause, your understanding can make a world of difference. The changes she is facing are not just emotional but physical and often exhausting.

Here are a few simple but powerful ways to offer support:

• Keep the temperature comfortable. Don’t go overboard with the air conditioning. A moderate room temperature is best when hot flushes strike.

• Give her space to unwind. When she walks in the door, she may need time to decompress before engaging. A few quiet minutes can make all the difference.

• Offer support with appointments. Ask if she would like you to come along to medical appointments. It can mean a lot to have someone listen and help take in the information.

• Talk about intimacy. She may not feel up for sex, but she may still want closeness and connection. Ask what she needs and how you can stay connected.

• Listen without fixing. Mostly she doesn’t need solutions, just your patience and understanding. Listening with empathy can go a long way.

Small gestures, such as making a cup of tea or offering a calm presence, can help her feel seen and supported.

In Summary

Menopause can be a confusing and emotional time, but it is also a stage of growth and renewal. With the right understanding, support, and self-care, most women rediscover their balance, often with a deeper sense of confidence and self-awareness.

If you are finding the emotional changes of menopause challenging, or if your relationship feels strained, you do not have to go through this alone. Counselling can help you make sense of what is happening and guide you toward feeling more like yourself again.

At Counselling Solution, we work with women and couples navigating life transitions such as menopause, grief, and relationship changes. Together we create a space to understand what’s happening and find ways forward with calm and confidence.

https://www.menopause.org.au/images/stories/infosheets/docs/AMS_Mood_and_the_menopause_2023.pdf

https://menopause.org.au/hp/information-sheets/mood-and-the-menopause