Of Good Health

I used to think I was losing my mind when menopause first showed up like an uninvited houseguest. One minute I was fine, folding laundry and humming along to ’90s R&B, and the next minute I was crying because my toast burned. And I don’t mean a cute tear—I mean full-on “why is life like this” crying. If this sounds even slightly familiar, trust me, you’re not alone. The effects of menopause on your emotions are real, specific, and honestly… a little wild.

What’s happening

What’s happening behind the scenes is a big hormonal shake-up. Estrogen, which helps regulate serotonin and dopamine (your “feel good” and “stability” chemicals), dips dramatically during perimenopause. According to the North American Menopause Society, estrogen levels can drop by as much as 30%–60% during the transition, and that directly affects mood regulation.¹ When I first learned that, it made me feel less “broken,” because it finally clicked that it wasn’t just stress — it was chemistry.

And the mood swings?

They can hit in a way that feels unpredictable. I remember snapping at my husband because he asked what I wanted for dinner. I didn’t know what I wanted — that was the whole problem! Looking back, I can laugh, but at the time it felt like I had zero emotional padding. That’s a common symptom due to fluctuating progesterone, which normally has a calming effect. When progesterone levels fall, irritability tends to rise.²

Tracking emotional patterns

One thing that helped me was tracking emotional patterns just like I tracked hot flashes. I used the notes app on my phone—nothing fancy—but after a few weeks, I realized my worst emotional days lined up with my worst sleep nights. Research shows that 40–60% of menopausal women experience insomnia, which increases anxiety and emotional sensitivity the next day.³ So if you’re feeling extra fragile, ask yourself gently, “Did I sleep last night… at all?”

Emotional overwhelm

Another thing I learned the hard way is that emotional overwhelm feels worse when blood sugar levels swing. There was a week when I skipped breakfast “because I was busy,” and by 11 a.m. I was ready to quit my job, move to a cabin, and raise goats. Eating protein in the morning (even something simple like Greek yogurt or eggs) made my emotions noticeably steadier within days.

Here are a few practical things that truly helped:

Daily magnesium glycinate — It supports relaxation and reduces cortisol reactivity.

Walking outdoors for at least 15 minutes — Not power walking, just walking. Movement stabilizes mood.

Limiting caffeine — I know, I know… but caffeine spikes anxiety in midlife more than in our 20s and 30s.

Talking to someone who gets it — Sometimes venting is medicine.

Omega-3 supplements — Studies show they help reduce menopausal anxiety and depression symptoms.⁴

Be honest

And honestly, the biggest shift came when I stopped pretending everything was fine. Menopause is not a character flaw—it’s a biological transition. When I gave myself permission to slow down, to say “I need a minute,” and to take my emotional health seriously, everything softened.

Conclusion

The biggest thing I’ve learned about the effects of menopause on your emotions is that nothing you’re feeling is random, and certainly not imagined. The hormonal rollercoaster affects serotonin, sleep, stress tolerance, and even how your body processes daily annoyances. Once you understand the science—and pair it with practical steps like better sleep habits, stable blood sugar, intentional movement, and emotional support—the chaos starts to feel more manageable. And honestly, the more we talk about this openly, the easier it becomes for other women to feel seen and supported.