Why You May Feel Low During Menopause

Understanding the Emotional Effects of Hormonal Change

Mood changes are a common, yet often overlooked, aspect of the menopause journey. While hot flushes and night sweats tend to take the spotlight, many women find themselves wondering, “Why do I feel so low during menopause?” The answer lies in a combination of hormonal, psychological, and physical changes that can affect your mood more than expected.

We will look at the reasons why you may feel low during menopause, how to identify whether your emotional changes are menopause-related, and what steps you can take to feel more like yourself again.

Hormonal Fluctuations and Low Mood

During perimenopause and menopause, levels of oestrogen and progesterone drop. These hormones don’t just affect your reproductive system — they also influence your brain chemistry.

Oestrogen and Serotonin

Oestrogen plays a key role in regulating serotonin, the brain’s “feel-good” chemical. As oestrogen levels fall, serotonin may decline as well, increasing your risk of:

• Low mood

• Irritability

• Emotional sensitivity

Progesterone and Calmness

Progesterone has a natural calming effect and supports sleep. As it declines, you may feel:

• More anxious or tense

• Less resilient in stressful situations

• Unable to relax, even when you’re tired

These hormonal changes help explain why you may feel low during menopause, even if everything else in life remains unchanged.

Other Factors That Can Affect Mood During Menopause

While hormone levels are a major contributor, they’re not the only reason you may feel emotionally off balance.

1. Poor Sleep Quality

Insomnia, frequent waking, or night sweats can leave you feeling drained. Sleep deprivation affects memory, concentration, and emotional control, leading to:

• Increased irritability

• Low energy

• Feelings of hopelessness

2. Physical Discomfort

Symptoms such as joint pain, headaches, bloating, or fatigue can make it harder to cope day-to-day, especially when they build up over time.

3. Life Stage Pressures

The menopause transition often occurs alongside other life stresses:

• Children leaving home

• Ageing parents

• Career shifts or retirement

• Changing relationship dynamics

Even if you're managing these pressures well, they can heighten feelings of vulnerability and low mood.

4. Reduced Confidence

Some women feel self-conscious about physical changes such as weight gain, thinning hair, or dry skin. This can contribute to reduced self-esteem and emotional withdrawal.

Is It Menopause or Something More?

It’s important to understand that feeling low during menopause is common, but persistent low mood may signal something more, like:

• Perimenopausal depression – triggered by hormonal changes and stress

• Generalised anxiety – often heightened during menopause

• Clinical depression – marked by low mood, loss of interest, and fatigue lasting over two weeks

If you’re unsure, it’s always worth speaking with a GP or menopause specialist.

What Can You Do to Feel Better?

The good news is that there are many ways to manage mood changes linked to menopause. Here are some options that can help:

1. Speak to a Specialist

At Surrey Menopause Clinic, we provide personalised support for both physical and emotional symptoms of menopause. We’ll work with you to explore the most appropriate treatment based on your symptoms, lifestyle, and health goals. Contact us here to book your consultation.

2. Consider HRT

Hormone Replacement Therapy (HRT) can be effective in stabilising mood by restoring hormonal balance. If you’re also experiencing hot flushes, poor sleep, or vaginal dryness, HRT may offer a well-rounded solution. You can learn more via the NHS HRT Guide.

3. Try Talking Therapies

Counselling or Cognitive Behavioural Therapy (CBT) can help you work through emotional challenges, negative thinking patterns, and anxiety. These therapies are proven to support women during the menopause transition.

4. Build a Supportive Lifestyle

Daily habits play a crucial role in how you feel:

• Exercise: Physical activity releases endorphins, reduces stress, and improves sleep.

• Diet: A balanced diet rich in whole grains, omega-3s, and leafy greens supports mood regulation.

• Sleep: Aim for 7–8 hours of quality sleep by following a consistent routine and limiting screen time before bed.

• Social Connection: Talk to others, join a menopause support group, or spend time with loved ones. Isolation can worsen emotional distress.

  
  

When to Seek Extra Help

You should seek professional advice if:

• You feel persistently low for more than two weeks

• You’re struggling to cope with daily responsibilities

• You’ve lost interest in things you used to enjoy

• You’re experiencing anxiety or panic attacks

• Your mood is affecting relationships or work

You don’t have to go through this alone. There is help available, and recovery is possible with the right support.

The Role of Specialist Clinics

Dedicated menopause clinics, like Surrey Menopause Clinic in Kingston, offer more than just symptom management. We focus on your emotional health, helping you regain balance, confidence, and control over your well-being. Whether you need guidance on HRT, lifestyle strategies, or emotional support, our team is here to help you navigate this transition with clarity and care.