Mood Swings, Depression & Anxiety

Series Post #1
Mood Swings, Anxiety, and Depression: It’s Not You, It’s Peri-Menopause

Have you ever felt like your emotions are on a rollercoaster that you didn’t sign up for? One moment, you’re calm and content, and the next, you’re fighting back tears or snapping at loved ones.

How often do you walk into a room and completely forget WHY you walked in there or are talking and cannot find the word you are looking for, despite how simple and common the word is?  And then instantly feel the need to take a dementia test or google "symptoms of early onset dementia"? 

Or maybe, out of nowhere, a crushing wave of anxiety grips you, for no apparent reason, leaving you wondering..."What in the eff is wrong with me?"

If this resonates with you and you’re in your 40s or 50s, the answer is most likely not “you” ...it is more likely to be your hormones.  Or lack thereof as menopause would have it. 

Perimenopause and menopause can have a profound and debilitating impact on your emotional health, often triggering mood swings, anxiety, and even depression.

While these feelings are real and valid, understanding their root cause is the first step toward managing them without the need for the go-to antidepressants often prescribed to women in this stage of life.

How Hormones Impact Mood:  
During perimenopause, the transitional phase leading up to menopause, your reproductive hormones (primarily estrogen and progesterone) begin to fluctuate in a very unpredictable manor.

This hormonal volatility doesn’t just affect your menstrual cycle; it also impacts your brain chemistry.

Let's dive into how this works: 

Estrogen’s Role in Emotional Regulation

• Estrogen isn't simply about reproduction; it also plays a key role in brain function.
• It helps to make serotonin, the "feel-good" neurotransmitter that helps maintain mood and a feeling of good health.
• When estrogen levels drop, serotonin production declines, feelings of sadness, irritability, and even depression quickly follow.

Progesterone is the Calming Hormone

• Progesterone has a soothing effect on the brain, promoting relaxation and good sleep. But in perimenopause, and menopause, progesterone levels tend to decline before estrogen levels.  This reates an imbalance known as estrogen dominance.
• Estrogen imbalance often produces anxiety, irritability, sleep issues, and poor stress resilience.

The Stress-Hormone Impact

• As your sex hormones fluctuate, your body becomes more dependant on the adrenal glands to produce small amounts of estrogen and progesterone.
• If you’re already dealing with chronic stress, your adrenal glands won't be able to keep up, leading to higher cortisol levels.
• Elevated cortisol exacerbates feelings of anxiety, disrupts sleep cycles, and can make you feel emotionally “on edge.”

Testosterone

• Testosterone, often associated with men, is also vital for women’s health.
• It plays a significant role in energy, confidence, motivation, and overall mood stability.
• As testosterone levels decline during menopause, women may notice a drop in their sense of well-being, assertiveness, and libido.
• A lack of testosterone can also contribute to feelings of fatigue, low motivation, and even mild depression.

DHEA (dehydroepiandrosterone)

• DHEA  is a precursor hormone that helps produce both estrogen and testosterone.
• It’s produced by the adrenal glands and plays a role in stress response, energy levels, and emotional resilience.
• As DHEA declines with age, particularly during perimenopause, the body’s ability to buffer stress is greatly reduced. This leads to increased feelings of overwhelm, irritability, and emotional fragility.
• Low DHEA levels are also associated with a decrease in cognitive function and mood stability.

Is It Anxiety or Menopause? Understanding the Overlap
For many women, menopause-related anxiety feels different from previous experiences. It may show up as:

• Unprovoked panic attacks.
• Racing thoughts or an inability to “turn off” your brain.
• Physical symptoms like a racing heart, chest tightness, or dizziness.

These symptoms can be frightening, especially if they’re new to you. What’s important to understand is that they’re often linked to the hormonal changes of menopause—and they’re not a reflection of your mental health or emotional resilience.

How Depression Fits Into the Picture
Menopause-related depression is rooted in hormonal shifts. Studies show that women are at a higher risk for developing depression during perimenopause, even if they have never struggled with it before.

The way it manifests can include:

• Persistent sadness or hopelessness.
• Lack of motivation or interest in activities you once enjoyed.
• Difficulty concentrating or making decisions.

The decline in estrogen and serotonin, combined with life stressors common at midlife (e.g., aging parents, career transitions, empty-nest syndrome), can create the perfect storm for depression.

Holistic Strategies to Balance Mood Naturally
The good news is that you’re not powerless against these emotional shifts. A holistic approach can help stabilize your mood, reduce anxiety, and support overall emotional resilience.  Many women do very well with natural interventions where others need HRT.  Most women benefit from a balance of both. 

Here are a few places to start:

Support Your Hormones with Food

• Focus on Phytoestrogens:
  • These plant-based compounds mimic estrogen in the body and can help smooth out hormonal fluctuations.
  • Great sources include flaxseeds, organic or non-GMO soy, and chickpeas.
• Prioritize Healthy Fats:
  • Omega-3 fatty acids, found in salmon, walnuts, and chia seeds, support brain health and reduce inflammation, which can help with mood regulation.
• Balance Blood Sugar:
  • Mood swings often worsen when blood sugar is unstable.
  • Eat regular meals with a balance of protein, healthy fats, and fibre to prevent spikes and crashes.

Utilize Adaptogens
Adaptogenic herbs help the body adapt to stress and support adrenal health. 

• Ashwagandha:
  • Calms anxiety and promotes emotional balance.
• Rhodiola:
  • Boosts resilience to stress and improves energy levels.
• Maca:
  • Supports hormonal balance and helps improve mood.

Optimize Sleep 
Sleep is absolutely imperative for emotional regulation, but menopausal sleep disruptions are common. 

Here are some tips to combat sleep issues: 

• Stick to a consistent bedtime routine.
• Avoid caffeine and alcohol in the evening, as they can worsen night sweats and disrupt sleep.
• Consider calming teas like chamomile or supplements like magnesium glycinate to promote relaxation.

Incorporate Mind-Body Practices

• Practices like yoga, meditation, and breath work can help regulate your nervous system and reduce cortisol levels.
• As short as 10–15 minutes a day can make a difference.

Get the Body Moving

• Exercise boosts endorphins, your body’s natural mood elevators. Activities like walking, dancing, or swimming not only improve mood but also support hormone balance and cardiovascular health.

Incorporate Targeted Supplements

• Magnesium:
  • Supports relaxation and reduces anxiety.
• Vitamin B6:
  • Helps with serotonin production.
• 5-HTP or L-Tryptophan:
  • Precursor nutrients for serotonin, especially helpful during times of low mood.
• CBD Oil:
  • May help calm anxiety and promote relaxation without side effects.
• L-Theanine: 
  • Found naturally in green tea, L-theanine promotes relaxation without sedation.
  • It works by increasing levels of GABA and serotonin in the brain, which can help reduce feelings of stress and anxiety while enhancing focus and mental clarity.
• Vitamin C: 
  • Often overlooked, vitamin C plays a key role in reducing stress by supporting adrenal health and regulating cortisol levels.
  • It also acts as an antioxidant, protecting the brain and body from the oxidative stress that can accompany hormonal fluctuations.

Build a Support System

• Emotional health flourishes when you have connection.
• Surround yourself with supportive friends, join a menopause-focused community, or consider working with a holistic practitioner who understands this phase of life.

Re-Establish Emotional Balance

• Mood swings, anxiety, and depression during perimenopause and menopause are not signs of weakness or personal failure.  Instead they are a physiological responses to a natural hormonal shift.
• By understanding what’s happening in your body and implementing holistic strategies, you can find relief and reclaim emotional balance.

Remember, you don’t have to navigate this journey alone. 

The next time you find yourself wondering, “Is it me?”, take a deep breath and remind yourself: it’s not you...it’s menopause.

And with the right tools and support, you can navigate this transition with ease.

Stay tuned for the next post in the series, where I will explore how menopause impacts your sleep and how you can finally get the rest you need.  

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Next Up...

Combatting Sleep Issues in Menopause:

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