Menopause and Your Mental Health

Everything you Need to Know and the Support you can Receive

Menopause is widely known for its physical effects, such as hot flushes and disrupted sleep. Yet one of the most significant — and often overlooked — aspects is how it can affect your mental health. Many women describe feeling like they’ve “lost themselves” during the menopausal transition. If you’ve been wondering why your mood has shifted or why anxiety has crept in unexpectedly, you’re not alone.

Understanding the connection between menopause and mental health is essential for getting the right support. At Surrey Menopause Clinic, we recognise that hormone fluctuations can have a powerful impact not just on the body but on emotional wellbeing too.

The Link Between Hormones and Mood

During perimenopause and menopause, oestrogen and progesterone levels decline. These hormones don’t only regulate the menstrual cycle — they also interact with neurotransmitters in the brain, including serotonin, dopamine, and GABA, which influence mood, motivation, sleep, and emotional regulation.

When oestrogen levels drop, it can affect how these chemicals function. This can lead to a range of mental health symptoms, including:

• Low mood or feelings of depression

• Increased anxiety or panic episodes

• Mood swings or irritability

• Brain fog and forgetfulness

• Reduced resilience to stress

• Loss of interest in activities

• Feelings of detachment or isolation

For some women, these emotional symptoms occur even when physical signs of menopause are mild. This highlights the importance of recognising mood changes as a key aspect of menopausal health — not just a side effect to ignore.

Is It Menopause or Something Else?

It’s important to distinguish menopause-related mood changes from clinical mental health conditions such as major depressive disorder or generalised anxiety disorder. The two can overlap, but they require different treatment approaches.

Some questions we ask in our clinic include:

• Did symptoms appear gradually alongside other menopausal signs (e.g. hot flushes, irregular periods)?

• Do symptoms worsen in line with hormonal changes (e.g. before a period or at night)?

• Is there a previous history of postnatal depression or PMS/PMDD?

• Are there lifestyle factors (like poor sleep or life stressors) influencing mental health?

By assessing these patterns, we can determine whether hormone changes are a likely cause — and how best to manage them.

You can read more about this from the NHS menopause and mental health guide.

Common Emotional Symptoms in Menopause

Each woman experiences menopause differently, but here are some of the more commonly reported symptoms relating to emotional wellbeing:

Anxiety

Many women who have never experienced anxiety before report a sudden sense of dread, racing thoughts, or even panic attacks during menopause. This can be particularly distressing when there is no obvious cause.

Low Mood or Depression

Although not all low mood is clinical depression, the hormonal changes can make women feel consistently “flat” or disinterested in life. Some women describe a loss of motivation or feeling unlike themselves.

Anger and Irritability

Mood swings can occur quickly and unexpectedly. Feelings of anger, impatience, or tearfulness may become more frequent, often causing strain in relationships or work environments.

Sleep Deprivation and Emotional Resilience

Poor sleep, which is common in menopause due to night sweats or anxiety, can contribute to low mood and mental fatigue. Over time, sleep loss can impair memory, concentration, and coping mechanisms.

Strategies to Support Mental Health During Menopause

Managing mental health during menopause involves a combination of lifestyle adjustments, emotional support, and in some cases, medical intervention.

Here’s what we often recommend:

1. Talk to a Specialist

Speaking to a menopause specialist can help identify whether your emotional symptoms are linked to hormonal changes. This might include reviewing whether Hormone Replacement Therapy (HRT) is appropriate, or considering other treatments.

At Surrey Menopause Clinic, we offer compassionate and comprehensive assessments that take your mental health seriously. Contact us here to arrange an appointment.

2. Prioritise Sleep Quality

Sleep and mood are closely linked. Creating a calming bedtime routine, reducing screen use, and avoiding caffeine after midday can help. If night sweats or racing thoughts are disturbing your rest, this may be something to explore with your clinician.

3. Consider Cognitive Behavioural Therapy (CBT)

CBT is a proven approach for managing anxiety, depression, and sleep issues. The National Institute for Health and Care Excellence (NICE) recommends CBT for menopause-related psychological symptoms. This non-medication option helps women build coping strategies and understand their emotional triggers.

4. Keep Physically Active

Regular movement, such as walking, swimming, or yoga, supports both physical and emotional health. Exercise boosts endorphins and helps reduce anxiety while also improving sleep and brain clarity.

5. Maintain a Balanced Diet

Low blood sugar, vitamin deficiencies, and poor nutrition can all impact mental wellbeing. A diet rich in whole foods, healthy fats, magnesium, and omega-3s supports mood and brain function. The British Dietetic Association provides guidance on nutrition during menopause.

6. Mindfulness and Relaxation

Mindfulness techniques, including meditation, breathing exercises, or journalling, can reduce stress and help you stay grounded during mood fluctuations. Even 10 minutes a day can offer benefits over time.

7. Build a Support Network

You don’t have to go through menopause alone. Connecting with others who understand what you’re experiencing — whether that’s a friend, support group, or clinician — can be validating and reassuring.

When to Seek Help

If your mood or anxiety is interfering with your ability to function, enjoy life, or feel safe, it’s important to seek professional support. Don’t wait for symptoms to worsen. Effective treatment is available, and no woman should feel that her emotional health is an afterthought during menopause.

Signs you may need extra help include:

• Persistent sadness or anxiety for more than two weeks

• Feelings of hopelessness or worthlessness

• Disrupted eating or sleeping patterns

• Withdrawal from friends, family, or work

• Thoughts of self-harm or suicide

In such cases, immediate support from a GP or mental health provider is essential.

Our Approach at Surrey Menopause Clinic

As menopause specialists, we understand that symptoms like brain fog, anxiety, and low mood are just as important as hot flushes or period changes. We approach care holistically — supporting both the mind and the body.

We’ve worked with many women in Surrey and surrounding areas who felt like they were losing control of their emotions. By offering personalised care plans, hormone therapy if appropriate, and trusted referrals for counselling or CBT, we help women regain clarity and confidence.