Menopause and mood swings: 7 strategies to stay calm, manage anxiety and stress

Menopause marks the end of a woman's menstrual cycles and brings various physical and emotional changes due to hormonal fluctuations, especially a drop in estrogen. Common symptoms include hot flashes, mood swings, and anxiety, which can lead to meltdowns, the moments of intense emotional distress marked by irritability or sadness. Recognising that these feelings are normal can help women cope with this challenging transition.

The emotional impact of menopause can affect daily life and relationships, often making previously manageable stressors feel overwhelming, says Dr Kinjal Avdhut Kothari, Associate Consultant OBG, Manipal Hospital, Goa. Adopting healthy habits, such as regular exercise, balanced nutrition, and mindfulness practices, can help reduce symptoms and promote emotional stability.

Dr Kothari shares 7 effective strategies to help manage these feelings and promote calmness during this transition:

• Mindfulness and meditation: Practicing mindfulness helps anchor you in the present moment, reducing anxiety about the future. Simple techniques like deep breathing or guided meditation can be effective. Set aside a few minutes daily to focus on your breath and let go of worries.

• Regular exercise: Physical activity releases endorphins, which are natural stress relievers. Make an effort to engage in moderate exercise for at least 30 minutes each day.

• Healthy diet: A balanced diet rich in whole grains, fruits, and vegetables can stabilise blood sugar levels and improve mood. Fish and flaxseeds are good sources of omega-3 fatty acids, which are especially good for mental wellness.

• Adequate sleep: Hormonal changes can disrupt sleep patterns, exacerbating anxiety. Establish a calming bedtime routine, keep a consistent sleep schedule, and create a restful environment to improve your sleep quality.

• Connect with others: Social support is vital during menopause. Engage with friends, family, or support groups to share experiences and feelings. Making connections with other people can be consoling and help one feel less alone.

• Limit caffeine and alcohol: Both substances can increase anxiety and disrupt sleep. Monitor your intake and consider reducing consumption, especially in the afternoon and evening.

• Seek professional help: If anxiety becomes overwhelming, seeking help from a therapist or counsellor can be beneficial. Cognitive-behavioural therapy (CBT) and other therapeutic approaches can provide coping strategies tailored to your needs.