Mood swings during perimenopause and menopause can be incredibly challenging to navigate. It is not helped by the fact that irritability and mood swings can affect loved ones which in turn leads to higher stress levels. The exact causes of these rapid shifts are not fully understood yet. Some believe that the reduced levels of estrogen are responsible while others believe that it is just a result of the other symptoms of menopause. During menopause women may suffer from hot flashes, insomnia, heart palpitations, and night sweats; all of which add to stress and fatigue levels which may in turn be the cause of the mood swings. While this is both emotionally frustrating and physically challenging, there are some ways to cope with mood swings and regain control.
Key Points
- A combination of hormonal changes and other menopause symptoms can cause mood swings during menopause.
- Engaging in low-impact exercises such as Yoga, Pilates, or Tai chi can improve sleep and mood swings.
- Consume a diet rich in carbohydrates and avoid caffeine and sugar before bedtime.
- Practice deep-breathing exercises to calm stress and alleviate mood swings.
What You Can Do to Cope With Mood Swings
The good news is that there is plenty that you can do to help you through mood swings during menopause. You must first recognize and acknowledge that these sudden mood swings are occurring. By doing this you can start to control them and reduce your stress levels. Once you find you can start to get a bit of control over your stress levels, you will then be on the way to managing your mood swings. By just taking a few deep breaths and holding them for a few seconds you will feel your emotions start to subside.
The next step is to try to help minimize the mood swings and irritability. Exercising regularly is a great method that will not only increase your fitness but will allow you to sleep better. Look at taking Yoga, Pilates, or Tai chi lessons as these will all help give you a much better level of control. Some women also find that regular spa sessions and massages can really help. In reality, anything that allows you to take your mind off of your emotions for a while will have a positive effect.
The final thing you should look at is diet. Try to avoid caffeine and sugar before you go to bed. Instead, opting for hot milk or decaffeinated herbal tea can help you to get a good night’s sleep. Eating plenty of carbohydrates is also good for you as these will help to produce more serotonin which helps to give you to feel naturally good. By taking positive action you can make great progress towards controlling your mood swings.
Menopause Information Center
The content of this article should not be considered professional medical advice. Exercise due diligence when seeking relevant health information. Always consult your healthcare provider before making any medical decisions.