How to Overcome Menopause Low Mood

Do these wise words by actress Gillian Anderson sound familiar?

"It was at the point that I felt like my life was falling apart around me that I started to ask what could be going on internally, and friends suggested it might be the menopause and hormonal…I was used to being able to balance a lot of things, and all of a sudden I felt like I could handle nothing. I felt completely overwhelmed.”

- Gillian Anderson

When you first heard about the menopause, you may have been warned about the more well known symptoms - the hot flushes and the physical symptoms; but the psychological and emotional symptoms can be a little more difficult to recognise and have not been talked about much at all.

Thankfully that seems to be changing.

It’s so common for perimenopausal and menopausal women to experience a decline in their mental health, especially when hormone levels fluctuate so much during perimenopause.

Oestrogen (the main hormone that reduces in your body during the menopause) affects many different areas of your body, including your brain and emotions. 

The Newson Health Menopause and Wellbeing Centre, a leading UK menopause clinic, say that 98% of the women they see report psychological menopause symptoms.

Despite this, hormones are often overlooked when it comes to women’s symptoms such as low mood, anxiety, feelings of low self-worth and reduced self-esteem. 

Read on to learn how you can master low mood in menopause.

Life Before Menopause

Low mood in menopause often doesn’t appear out of thin air.

Do you have a history of pre-menstrual syndrome (PMS), premenstrual dysphoric disorder (PMDD) or postnatal depression? Women who have had PMS or PMDD in the past often experience their symptoms getting even worse in perimenopause or menopause. This is because your body is more sensitive to changing levels of hormones.

Damage Control

Finding out (and ruling out) what might be causing your low mood is vital and there are many reasons to consider.

By being informed about likely causes, you have a much better chance of managing the situation and coming out stronger.

So first things first. Always, always, always see your doctor if you are experiencing low mood in perimenopause or menopause. There are many medical conditions that can affect your mood:

Your hormones

The decline of hormones in menopause, and the sometimes huge fluctuations in perimenopause, can really affect our mood. Low mood can be a very common symptom of the menopause and perimenopause as can low self-esteem, reduced motivation, anxiety, irritability, panic attacks, poor concentration and low energy. 

Lack of essential nutrients

Vitamin D, vitamin B12, folate and iron can affect our brain function, leading to low mood, fatigue and memory issues.

Thyroid

Thyroid conditions can be exacerbated by the menopause and can have a real impact on mental health and brain function. According to the British Thyroid Foundation, it is common for perimenopausal and menopausal women to have an underactive thyroid.

Diabetes

The perimenopause and menopause can affect our blood sugar levels and our mood is likely to be affected. This is because fluctuating levels of the hormones oestrogen and progesterone can cause blood glucose levels to spike and fall. 

Your doctor may suggest blood tests and will talk you through the medication options available to you if it’s found that you are affected by any of these conditions.

If the likely cause is hormonal due to the fluctuations of your hormones in perimenopause or menopause, then there are several treatment options available to you.

Treatment Options

HRT (hormone replacement therapy)

Taking the right type of HRT (hormone replacement therapy) can really help improve low mood and other symptoms related to the menopause. Many women find that they feel calmer, have more energy, are more motivated and generally much happier when they take HRT.

CBT

Cognitive behavioural therapy (CBT) can be an effective treatment for the psychological and emotional changes during perimenopause and menopause.

Herbal and natural remedies

Herbal remedies are available to buy over the counter in chemists and health food shops and many women claim they ease their menopause symptoms including low mood. Some examples are St John’s wort, black cohosh and red clover.

It is unclear how effective these treatments really are and ingredients in the products may vary.  They can also interfere with other drugs. Always speak with your GP or pharmacist so they can advise you on your best course of treatment.

Complementary therapies

Complementary therapies can be beneficial to reduce stress and help with anxiety and low mood. Many women find these therapies help to contribute to their overall well-being alongside treatments such as HRT and other lifestyle changes.

Lifestyle changes

Eating a healthy, balanced diet, making movement part of your daily routine, sleeping well, keeping hydrated and finding time for self care can all help to improve low mood in perimenopause or menopause.

Breathing exercises help to lower our cortisol - the stress hormone - which can help with low mood.

Antidepressants

You may be offered antidepressants. Current UK Guidelines are that these should not be a first-line treatment for low mood in perimenopause or menopause. Low mood in menopause is highly responsive to HRT.

Low mood is however different from clinical depression which is a completely different diagnosis. The course of treatment is different too. If you think you might be suffering from depression then it is imperative that you speak to your doctor.

Top Tip: Take it from someone who has transformed their perimenopause health from rock bottom. If you finally reach out, put yourself first and prioritise your health, you will have the best chance of overcoming your menopause low mood. 

Accept Support

I know you’re used to doing everything on your own, but this can lead to increased stress and isolation, worsening your mood.

Instead, if you accept support from friends, family, or a professional, you'll often find comfort and practical advice.

One of my clients, Sarah, had always handled everything alone (hell, it’s what we as women are used to isn’t it?!) And there is so much shame when we find that we’re struggling to cope. Sarah struggled with low mood for months until she finally opened up to her sister. This simple act of sharing her burden lightened her emotional load significantly and helped her find the strength to seek professional help.

Future Planning for Menopause Low Mood

Now you know the many treatment options available for managing and preventing low mood in menopause, it’s time to put a plan in place.

Remember: Low mood during menopause is extremely common, and you are not failing just because it’s happened to you. All you can control is how you deal with it moving forward.

Plan for a new future by seeking support, treatment and making positive lifestyle changes. This proactive approach will empower you to put yourself first and prioritise your well-being.

To give you a head start, menopause expert Dr Louise Newson has a great podcast episode 'Mental Health issues and hormones' where she is joined by psychiatrist, Dr Louisa James.

Would you like a freebie to help you make a start transforming your menopause health? You've got this! My downloadable guide will help you.

Need some extra support?

How can Jane Mackay Coaching help you overcome menopause low mood?

At Jane Mackay Coaching, I pride myself on offering personalised, compassionate support tailored to your unique needs.

That means you don't have to navigate the perimenopause or menopause alone. That's what I’m here for.

Take a look HERE at my range of perimenopause and menopause coaching services, available online worldwide. I'd be honoured to help you.

And did you see my post ‘How to Sleep in Menopause’? Lack of sleep can really affect our energy levels and our mood so I hope this post will help you. I'd love to hear what you think.

DISCLAIMER: This page does not provide medical advice; it is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Always seek professional medical advice on any of the topics or products covered on this page.