Mood Swings in Perimenopause: Why Do I Feel So Different?
Mood Swings in Perimenopause
If you’ve noticed:
▫️Sudden irritability
▫️Tearfulness
▫️Anxiety out of nowhere
▫️Low mood that feels unfamiliar
▫️Feeling overwhelmed by things you once handled easily
You are not imagining it. Mood changes during perimenopause are common.
And they are biological.
Why Do Mood Swings Happen in Perimenopause?
Several systems shift at once.
1. Oestrogen Fluctuation
Oestrogen affects key neurotransmitters in the brain, including:
▫️Serotonin (mood stability)
▫️Dopamine (motivation and reward)
▫️GABA (calming effect)
When oestrogen fluctuates unpredictably, these systems become less stable. This can lead to:
▫️Irritability
▫️Low mood
▫️Anxiety
▫️Emotional sensitivity
It is not weakness. It is neurochemistry.
2. Progesterone Decline
Progesterone has calming properties. When it drops:
▫️Sleep becomes lighter
▫️Anxiety can increase
▫️Stress tolerance reduces
Poor sleep alone significantly affects mood regulation.
3. Stress Load
Midlife often brings:
▫️Career demands
▫️Caring responsibilities
▫️Relationship changes
▫️Ageing parents
When stress increases and hormonal resilience decreases, mood becomes more fragile.
4. Insomnia
Sleep disruption worsens:
▫️Emotional reactivity
▫️Anxiety
▫️Irritability
▫️Low mood
The “2am wide awake worrying” pattern is common.
5. Depression
Perimenopause increases risk of depressive episodes — particularly in women with previous history.
If mood is persistently low, flat or hopeless, medical support is important.
When Is It More Than “Just Hormones”?
Speak to your GP if you experience:
▫️Persistent low mood lasting weeks
▫️Loss of interest in normal activities
▫️Severe anxiety
▫️Panic attacks
▫️Thoughts of self-harm
Hormonal changes can trigger depression, but depression requires treatment.
Practical Ways to Support Mood Stability
Mood improves when stability improves.
1. Protect Sleep
Sleep is foundational for emotional regulation. Focus on:
▫️Consistent sleep routine
▫️Reducing alcohol
▫️Stabilising blood sugar overnight
▫️Managing night sweats
Without sleep, mood struggles.
2. Stabilise Blood Sugar
Large glucose swings increase cortisol and adrenaline.
Balanced meals with protein at each meal help regulate mood.
3. Exercise Regularly
Exercise improves:
▫️Serotonin
▫️Dopamine
▫️Stress resilience
▫️Strength training and walking are particularly effective.
You don’t need extreme workouts.
Consistency matters more than intensity.
4. Reduce Alcohol and Caffeine
Both can worsen:
▫️Anxiety
▫️Sleep disruption
▫️Emotional reactivity
Midlife tolerance often changes.
5. Track Your Mood
Keeping a simple log helps identify:
▫️Hormonal patterns
▫️Trigger points
▫️Sleep links
▫️Stress load
Patterns reduce uncertainty.
6. Talk About It
Open conversations with:
▫️Partner
▫️Friends
▫️Family
Reduce shame and isolation.
Support groups can also help.
7. Therapy
Talking therapies — especially Cognitive Behavioural Therapy (CBT) — are effective for:
▫️Anxiety
▫️Low mood
▫️Stress coping
Therapy builds emotional resilience.
Medical Treatment Options
Treatment depends on severity and personal history.
Hormone Replacement Therapy (HRT)
HRT may improve:
▫️Mood swings
▫️Anxiety
▫️Sleep disruption
▫️Hot flushes
It works by stabilising hormone levels.
Risks and benefits must be discussed with your GP.
Antidepressants
Selective serotonin reuptake inhibitors (SSRIs) may be recommended if:
▫️Depression is moderate to severe
▫️Anxiety is persistent
▫️Mood significantly affects functioning
They are not first-line for mild hormonal mood changes, but can be appropriate when clinically indicated.
Herbal Remedies
Some women explore herbal options.
Evidence varies, and quality control differs between products. Commonly discussed herbs include:
▫️Black cohosh
▫️Red clover
▫️Dong quai
▫️Ginseng
▫️Kava
Important:
Herbal remedies can interact with medications and are not risk-free. Always consult your GP before starting.
FAQ Section
Are mood swings normal in perimenopause?
Yes. Hormonal fluctuations commonly affect serotonin and other mood-regulating neurotransmitters.
Can HRT improve mood?
For some women, stabilising hormones improves mood and anxiety symptoms.
Is depression more common in perimenopause?
Yes. Risk increases, particularly in women with previous history.
Do herbal remedies help mood swings?
Some women report benefit, but evidence varies and medical advice is important.
Your're Not Broken. Perimenopause Changed the Rules — No One Told You.
Tired of the Hormone Rollercoaster?
Discover How Women 40+ Are Reclaiming Energy, Balance & Confidence — Without the Guesswork.
It could explain years of fatigue, mood swings, and frustration — and what to do next.
LUCY ROUND
HEALTH COACHING FOR WOMEN
Copyrights 2022 | HealthCoachLucy.com™ | Privacy Policy | Healthcare Disclaimer