Post-Menopause Emotional Changes

Emotional changes or mood swings are among the most common symptoms women have during menopause. The term menopause is often used to identify the entire process, from perimenopause through post-menopause, but it actually refers to the date of a woman's last period. Post-menopause begins with a woman's final period and lasts the rest of her life. Although hormones balance out and mood swings eventually subside, experiencing these emotional changes can be quite disturbing.

• What comes next?

Emotional Changes and Mood Swings

• Mood swings

  Mood swings are defined as "extreme or abrupt fluctuations in mood. During mood swings, women often experience drastic shifts in their emotional state." While in the throes of the menopause transition, a woman may occasionally not even feel like herself. People, even loved ones, may get on her nerves more than usual, and the slightest thing can cause tears or anger. Many women report being happy one minute, sad the next and furious a moment later. All of this emotional upheaval can lead to feelings of helplessness and insecurity. When an unexplained or unexpected emotion arises, it helps to recognize that it is a mood swing and to remind oneself that it will pass.

Symptoms

• Menopause support group

  Menopause is a time of unpredictable and powerful hormonal changes. These changes typically occur in women between 45 and 55 and can affect emotional as well as physiological stability. According to The Menopause Impact Survey, conducted by Dr. David Portman, director of the Columbus Center for Women's Health Research, "87 percent of women experience anxiety, depression and mood swings, which then affects their relationships, family life and career." The physical symptoms associated with menopause, such as hot flashes, insomnia and fatigue, may exacerbate anger, irritation, sadness or anxiety. Symptoms of menopause can be very intense, making day-to-day life extremely stressful for some women.

  Common symptoms of mood swings include frequent mood changes, unexplainable emotions, depression, sadness, lack of motivation, anger, irritability, aggression, impatience, increased stress, anxiety, nervousness and melancholy.

Causes of Emotional Changes

• No one is sure what causes women's emotions to oscillate during menopause, but the constantly fluctuating hormonal levels of estrogen, progesterone and androgens affect one's mental state. Results of the study "Effect of Estrogen-serotonin Interactions on Mood and Cognition," conducted by researchers at Stony Brook University and Yale University, suggest that "estrogen seems to play a large role in the brain's production of serotonin, the mood-regulating neurotransmitter."

  During menopause, hormone imbalances temporarily disturb serotonin production in the brain, and this leads to an increased chance of mood swings, depression and other psychological disturbances. Hormonal fluctuations combined with life stresses, worries about aging, body image, sexuality, infertility, health and family issues can cause emotional distress, leading to mood swings or depression.

Ways to Manage Mood Swings

• Exercise helps

  There are a number of ways to deal with moods swings, from herbal supplements to exercise and diet changes, to psychotherapy, alternative therapies and medication.

  Exercising 20 minutes a day, three times a week, can help reduce anxiety, decrease depression and even stop panic attacks. Exercise not only helps elevate mood, it has a long-lasting calming effect and assists in restoring disrupted sleep patterns. It's not necessary to go to the gym or use fancy equipment; what's important is consistency. For example, walking is an excellent form of exercise that will contribute to overall health and lessen the intensity of menopausal symptoms.

  Eating small, healthy meals and snacks throughout the day provides energy needed to cope with fluctuating emotions. Certain foods, such as complex carbohydrates (see Resources), can boost serotonin levels in your brain..

  Some women find alternative therapies to be helpful in their attempts to cope with mood swings. Natural remedies such as yoga, meditation, massage and acupuncture provide women with personal time as well as relief from stress. Because depression can be triggered by decreased levels of vitamins B6 and B12, folate and vitamin D, taking supplements of these vitamins and nutrients may contribute to mood stabilization. Herbal remedies such as kava kava and black cohosh may also help balance moods, but it is essential to check with a health care practitioner before adding herbs or supplements to one's daily regimen.

Professional Help

• Whether a woman is suffering from slight mood swings or emotional changes indicating something more severe, help is available.

  The National Institute of Mental Health recommends that women faced with mild to moderate depression make some lifestyle changes (i.e., divide large tasks into small, manageable ones, set realistic priorities, and participate in enjoyable activities). Women can expect their moods to improve, but this will happen gradually, not immediately. Until the depression has lifted, women should avoid making significant transitions or decisions such as changing jobs, getting married or divorced, or relocating.

  Antidepressants may be suggested to help correct the chemical imbalance. Many women experience relief with these medications, which are most effective when combined with psychotherapy or counseling.

  Some primary care providers are not specifically trained to manage mental health disorders, including menopausal mood swings and depression. Consulting with a mental health professional or women's health expert may be more appropriate.