Menopause and Mental Health: How Hormones Influence Mood and Wellbeing

October marks Menopause Awareness Month — an opportunity to talk openly about a natural life stage that still carries too much silence.
While menopause is a universal experience, its impact on both the body and mind can be complex. Hot flashes and sleep disturbances often take centre stage, but the emotional changes that accompany hormonal shifts deserve just as much attention.

The Hormonal Shifts Behind the Scenes

During perimenopause and menopause, levels of oestrogen and progesterone — hormones that regulate mood, energy, and cognitive function — begin to fluctuate and gradually decline.

These changes can affect the brain’s chemistry, influencing the production of serotonin and other neurotransmitters that support emotional balance. As a result, many women experience irritability, anxiety, low mood, or brain fog, even if they’ve never struggled with these symptoms before.

It’s important to remember that these experiences are not a sign of weakness. They are a biological response to hormonal change — and they can be managed with the right support.

Why Emotional Support During Menopause Matters

Menopause often coincides with other major life transitions — caring for ageing parents, supporting children through milestones, managing work stress, or redefining personal identity.

When internal hormonal changes meet external pressures, it’s easy to feel overwhelmed or disconnected from yourself. Recognising that mental and physical health are deeply connected is a vital first step.

Seeking support — whether through therapy, counselling, lifestyle changes, or medical care — can help restore emotional balance and improve overall well-being.

A Practical ‘Menopause Toolbox’ for Mind–Body Balance

While every woman’s menopause journey is different, simple daily habits can support both your emotional and physical well-being.

1. Prioritise Restful Sleep

Fluctuating hormones can disrupt sleep, but a regular bedtime routine can help. Limit caffeine and alcohol, avoid screens before bed, and unwind with quiet activities such as reading or stretching.

2. Move in Ways That Feel Good

Physical activity boosts endorphins and reduces stress. Whether it’s walking, yoga, swimming, or dancing, choose movement that feels enjoyable and energising rather than exhausting.

3. Practice Kind Self-Talk

Be gentle with yourself. Replace thoughts like “I should be coping better” with “I’m doing my best today.” These small shifts can improve self-compassion and resilience.

4. Stay Connected

Menopause can feel isolating, but connection is powerful medicine. Talk to friends, join a support group, or speak with a therapist — sharing your experience helps reduce stress and strengthen perspective.

5. Create Daily Calm

Brief moments of mindfulness, deep breathing, or simply stepping outside can help regulate your nervous system. Small pauses throughout the day build emotional steadiness over time.

Breaking the Silence Around Menopause

Menopause isn’t something to simply “get through.” It’s a transition that deserves understanding, compassion, and open conversation.

By talking about the mental health side of menopause, we help challenge stigma and ensure women receive the care they need.

At Centric Mental Health, our clinicians recognise the strong connection between hormonal health and emotional wellbeing. We offer personalised support to help you manage mood changes, stress, and sleep issues during this transition — so you can feel more like yourself again.

📞 Call us on 01 611 1719
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Note

The content in this blog is for informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition or treatment.