Managing menopausal mood swings

Managing menopausal mood swings 

Menopause is not only a “change of life,” but also a “changer of moods.”  That time of a woman’s life where one minute she is up and the next down, is like riding an emotional roller coaster.  One day they feel perfectly fine but the next day out of nowhere, their mood can switch on a dime from feeling great to feeling miserable.  

Every woman (and man) gets cranky or blue from time to time.  But during the phase of menopause, these feelings have a tendency to ramp up more than usual.  Mood swings are considered to be common and a normal symptom of menopause but for women who have them, it is one more thing to have to contend with.

The term menopause refers to when a woman has not had a menstrual period for 12 months.  Up to this time, a woman will be going through perimenopause which is the time frame during which a woman’s body makes its natural transition from being able to become pregnant to permanent infertility or menopause. 

Mood swings during menopause

According to the North American Menopause Society (NAMS), up to 23 percent of women have mood swings before, during, and after menopause. 

Mood swings are defined as extreme or abrupt fluctuations in mood in which a woman will experience a drastic shift in their emotional state. 

For women who may experience mood swings, the symptoms can range widely depending on a woman’s life circumstances, physical issues, and hormones.  Here are some symptoms commonly seen in women who have menopause-related mood swings:

·      Anxiety – It is fairly common for women to notice a change in their level of anxiety.  They may find themselves becoming a chronic worrier, feeling tense, exhibiting nervousness, and even panic attacks during menopause.

·      Irritability – Probably one of the main symptoms common for women during menopause is irritability.  This behavior is often a result of feelings of annoyance or frustration with a person or situation.  Many women may become less tolerant of certain things that usually do not bother them.

·      Feeling weepy or crying episodes – Women who may have always held it together in the past may find themselves more likely to break down crying when feelings of anxiety, worry or frustration arise. 

·      Insomnia – Up to 50 percent of menopausal women will admit to trouble with sleeping. Lack of a good night’s sleep can be a major contributor to menopausal mood swings as it can interfere with everyday activities. 

·      Depression – This symptom can affect 1 out of every 5 women as they go through the transition of menopause.  Depression can be due to a woman mourning the fact she can no longer become pregnant or maybe due to strong feelings about aging.  It can also be caused by hormonal factors such as the reduction in estrogen.

Others symptoms of menopausal mood swings include:

·      Melancholy

·      Increased stress

·      Sadness

·      Lack of motivation

How hormones affect menopausal mood swings

Blame it on estrogen.  This female sex hormone responsible for the development and regulation of the female reproductive system is also capable of causing significant mood swings in women as they transition from perimenopause to menopause.

The reduction of the hormone estrogen is one of the main components causing mood swings during menopause.  This chemical messenger is important in regulating mood and emotions and can get thrown off balance during this phase.   

Estrogen is a major influencer of the production of serotonin, which is a mood regulating neurotransmitter.  Low estrogen levels are also considered to be a main contributor to the physical symptoms of menopause such as hot flashes, night sweats, and fatigue which can cause or intensify mood swings.  

As estrogen levels drop during the transition phase from perimenopause to menopause, this sets into motion the way the body manages serotonin and another neurotransmitter called norepinephrine, both of which have been linked to depression.  When estrogen levels plummet, this can also increase irritability, fatigue, stress, forgetfulness, anxiety, and difficulty concentrating.  

Coping with menopausal mood swings

Even though strong emotions during menopause are considered normal, that doesn’t mean they should rule a woman’s life.  Here are some ways women can deal with these bothersome menopause-related mood swings:

·      Break a sweat – Exercising during this time is highly encouraged for a woman to do. Breaking a sweat is crucial as it increases levels of mood-boosting brain chemicals, including serotonin and endorphins while improving body image.  Research has shown it may also alleviate hot flashes as well and can also help improve sleep or insomnia.  

·      Know the signs of depression – Brief periods of feeling sad or depressed may not be a cause for concern but if the feelings last longer than two weeks or are causing sleep disturbances, lethargy, extreme irritability, or loss of enjoyment, then a woman should seek out professional help.  A doctor or psychologist can help treat the problem helping a woman to get through this time more easily.

·      Make self-care a priority – If there is ever a time a woman should make herself first for once, is during the phase of menopause.  Taking care of oneself should not be viewed as being selfish.  When a woman takes time to de-stress by exercising, eating healthy, spending time alone, getting a massage, honing a hobby or whatever makes her happy, she’s giving a gift not only to herself but also to others. It shows she cares enough to be there to care for others more effectively.  It’s  sign of strength, not weakness.