How menopause can affect mental health (and what to do)

Mental Health

Jul 28

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

From brain fog to low mood, menopause can affect your mental health in real ways. Here’s how to support yourself through the changes.

Menopause is a massive transition, and it can shake your mental health in ways you might not expect. You could experience mood swings that hit like a tidal wave, a sudden spike in anxiety that shows up out of the blue, or foggy thinking that makes you second-guess your sharpness. And it can leave you feeling incredibly isolated, especially if you aren’t getting any support.

Biologically, menopause affects your brain, emotions, and stress responses. Many people don’t open up to others about these changes, which can lead them to think that something is wrong with them. But if you’re able to explore the ways menopause can affect your mental health and lean on your loved ones during this time, you may start to feel a little steadier.

Here’s everything you need to know about the effects of menopause on mental health and how you can protect yours.

How does menopause affect mental health?

Menopause marks the end of your reproductive years, but it’s also a neurological and emotional reboot. As estrogen and progesterone levels drop, you tend to lose the hormonal scaffolding that’s helped regulate your mood, memory, and stress response in the past.

Estrogen, in particular, has a close relationship with neurotransmitters like serotonin, dopamine, and norepinephrine, which are the brain chemicals that help you feel stable, motivated, and emotionally balanced. When estrogen levels start to fluctuate in perimenopause and then decline more sharply in menopause, your brain chemistry can also shift. Factor in career shifts, evolving family dynamics, and other life changes, and the emotional load can start feeling extra heavy.

5 common mental health impacts of menopause

Menopause affects everyone differently, but these five mental health shifts are especially common:

1. Mood swings and irritability: One minute, you’re fine, and then the next, you’re inexplicably furious. Mood swings during menopause can feel intense and unpredictable. Estrogen helps stabilize mood, so when it fluctuates, so can your emotional baseline.

2. Anxiety and panic: You might struggle with racing thoughts, chest tightness, or panic attacks, even if you’ve never experienced them before. Feelings of anxiety often come on suddenly.

3. Depression or low mood: Some people experience new or worsening symptoms of depression during menopause. Some signs include a loss of interest in things they used to enjoy, fatigue, and persistent sadness.

4. Brain fog and forgetfulness: You might forget why you walked into a room, lose your train of thought mid-sentence, or struggle to find the right words when you’re in the middle of a conversation. It’s usually temporary, but it can be disorienting.

5. Sleep disruption: Sleep is often the first casualty of menopause, as night sweats, insomnia, and early waking are common. Poor sleep can impact your emotional resilience and make everything feel more challenging, including your mood, patience, memory, and energy.

How to protect your mental health during menopause: 9 mindful tips

These small changes can have a big impact on your mental health. Not only are they grounded in lived experience, but there's science to back them up, too.

1. Create calm pockets in your day

If you want to meditate for an hour, that’s great, but sometimes, just 60 seconds of stillness is all you need.

Try a simple breathing pattern: Inhale for four counts, and then exhale for six. You can even do it while waiting for your coffee to brew. These micro-moments can help regulate your nervous system and reduce stress hormone levels.

💙 Ground yourself in just a few minutes during the Slow the Swirl in Your Mind meditation with Jay Shetty.

2. Rethink your relationship with rest

Menopause can wreck sleep. Instead of chasing perfect sleep hygiene (which will just stress you out even more), focus on restfulness.

Even if you can’t sleep, rest your body and mind: Read something soothing, do a gentle body scan, or listen to calming nature sounds. Protecting your wind-down time—even if sleep doesn’t come easily—still helps your brain decompress from the day.

3. Move your body in ways that feel good

Hitting the gym at this stage might seem like your worst nightmare, but the good news is that it isn’t your only option. The goal here is consistency, not intensity, so try a 10-minute walk while listening to music, dance in your kitchen, or stretch in bed.

Movement helps improve mood and brain function, so simply aim to do the kinds of exercise you love.

4. Fuel your brain with steady energy

Hormonal shifts can affect blood sugar regulation, which in turn can affect mood stability. Try balancing your meals with protein, fiber, and healthy fats to prevent mood crashes.

Don’t skip meals, as low blood sugar can mimic anxiety. Also, try to avoid caffeine and sweets, because they can amplify these feelings of uneasiness.

5. Name what you’re feeling without judgment

When your emotions feel murky or overwhelming, it’s easy to think something’s wrong with you. But instead, speak kindly to yourself.

Try labeling your emotions with phrases like, “I’m feeling anxious” or “I’m feeling raw.” Naming what you feel helps deactivate the brain’s alarm system and makes the emotion easier to manage.

💙 Learn how to show yourself some kindness during the Self-Acceptance session with Tamara Levitt.

6. Do a mental declutter

Menopause brain fog can be frustrating. To help offshoot it, keep a small notebook or use your phone to jot down reminders, ideas, or tasks.

Offloading your mental to-do list reduces cognitive load and helps you feel more in control. As a bonus, it can also help with sleep if racing thoughts are keeping you up.

7. Talk it out with someone safe

Talking about what you’re going through—whether it’s with a therapist, partner, friend, or peer group—can be grounding.

If you feel misunderstood or dismissed, look for support groups specifically for perimenopause and menopause, either online or in person. Finding that somebody shares your experience can be validating.

💙 Learn how to connect more deeply with others during the 5 Steps to Stronger Relationships series with Jay Shetty.

8. Set boundaries

Menopause can be stressful, so you may need to create stronger boundaries to protect your mental peace.

Notice what drains your energy or triggers stress, and learn to say no to things that you think you need to do out of obligation. Give yourself permission to put your wellbeing first without guilt.

9. Reframe this stage in your life

Many times, people view menopause as a decline. But honestly, it can be a powerful time for recalibration and reinvention.

Use it to get clear about what matters, who you are now, and how you want to show up in the world going forward. What are you ready to release? What are you ready to reclaim?

By answering these questions, you can stop viewing menopause as a crisis and learn to look at it as a rite of passage instead.

Menopause and mental health FAQs

Does menopause cause depression?

Menopause doesn’t directly cause depression, but it can trigger or worsen symptoms in some people, especially if there’s been a history of mood disorders. The hormonal fluctuations during perimenopause and menopause can impact brain chemicals like serotonin and dopamine, which regulate mood.

Many people report feeling emotionally flattened or overwhelmed. If you’re finding it hard to enjoy things you used to, feel persistently low, or are struggling day-to-day, it’s worth considering getting additional support.

Does menopause cause anxiety?

Anxiety during menopause is extremely common, even for people who’ve never experienced it before. The drop in estrogen can affect how your brain responds to stress, which can lead to a heightened sense of unease, racing thoughts, or even panic attacks.

This anxiety can be both psychological and physical. Your body might feel revved up, even when your mind isn’t sure why.

What are some natural ways to feel better mentally during menopause?

Small, sustainable shifts can make a meaningful difference during menopause. For instance, regular movement—even gentle walking or stretching—can help regulate mood and energy. Mindfulness practices like breathwork, body scans, or grounding exercises can support emotional balance and nervous system regulation.

Eating in a way that balances blood sugar can also help stabilize mood. Some people find herbal supplements like ashwagandha, rhodiola, or magnesium calming too, but it’s best to check with a healthcare provider before starting anything new.

Most importantly, anything that brings a sense of joy, connection, or calm—whether it’s journaling, gardening, or even just petting your dog—should absolutely be added to your mental toolkit.

When should I talk to a doctor about my mental health during menopause?

If your emotional or cognitive symptoms are interfering with your daily life, it’s time to reach out. You don’t need to hit rock bottom to justify asking for help.

A good doctor can help you explore your options, whether that’s therapy or medication, or even lifestyle changes and hormone therapy. If your current provider isn’t taking your concerns seriously, it’s worth finding one who will.

Is it normal to feel overwhelmed during menopause?

Yes, overwhelm can be a common side effect of menopause. After all, you’re dealing with a lot — physical changes, emotional mood swings, and cognitive shifts. If you’re feeling this way, it’s just a sign that your nervous system needs more support.

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.

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Calm Editorial Team