How to deal with mood swings

Dear MHI reader, 

Experiencing mood swings during menopause is a common and natural part of this life stage. Hormonal fluctuations, particularly the decline in oestrogen, can significantly impact your emotional well-being. Understanding these changes and implementing effective coping strategies can help you navigate this transition more easily.

Understanding Menopausal Mood Swings

During menopause, declining oestrogen levels can lead to a reduction in serotonin, a neurotransmitter that regulates mood. This hormonal shift may result in symptoms such as irritability, anxiety, depression, and mood swings. Additionally, factors like sleep disturbances and life stressors can enhance these emotional changes.

Practical Strategies for Managing Mood Swings

Oestrogen doesn’t just support your reproductive health — it plays a major role in how your brain functions too.

It helps:

1. Maintain a Balanced Diet

Consuming a diet rich in fruits, vegetables, whole grains, and lean proteins can support overall health and mood stability. Incorporate foods high in omega-3 fatty acids, such as salmon and flaxseeds, which have been linked to improved mood.

Limiting processed foods and sugars can also help prevent energy crashes and mood fluctuations.

2. Engage in Regular Physical Activity

Regular exercise, including activities like walking, yoga, or swimming, can boost endorphin levels, improving mood and reducing stress. Aim for at least 30 minutes of moderate activity most days of the week to reap these benefits.

3. Prioritise Quality Sleep

Establishing a consistent sleep routine can alleviate fatigue and irritability. Create a calming bedtime environment, limit caffeine and screen time before bed, and consider relaxation techniques such as deep breathing or meditation to enhance sleep quality.

4. Practice Stress-Reduction Techniques

Incorporate stress-management practices into your daily routine. Mindfulness meditation, journaling, and deep-breathing exercises can help regulate emotions and reduce anxiety.  Engaging in hobbies and connecting with loved ones also provides emotional support.

5. Consider Professional Support

If mood swings become overwhelming, seeking guidance from a healthcare professional is advisable. Therapies such as cognitive-behavioural therapy (CBT) or, in some cases, medication may be recommended to manage symptoms effectively. 

6. Explore Complementary Therapies

Some women find relief through complementary approaches like acupuncture, herbal supplements, or aromatherapy. Before starting any alternative treatments, consult with a healthcare provider to ensure safety and appropriateness for your individual needs.

Embracing the Journey

Menopause is a significant transition, but with the right strategies and support, you can manage mood swings and maintain emotional well-being. Remember, you’re not alone in this journey, and resources are available to help you navigate these changes confidently.

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