You’re fine one moment, then snapping, sobbing, or spiralling the next.
You’re not overreacting. You’re not “losing it.”
You could be experiencing mood swings caused by perimenopause—a common but deeply misunderstood part of the hormonal transition.
If your emotions feel unpredictable lately, this article is for you. We’ll break down:
- Why perimenopause triggers mood shifts
- What’s happening hormonally and neurologically
- How to regain emotional balance with science-backed strategies
Why Mood Swings Happen During Perimenopause
It starts with hormones—specifically, estrogen and progesterone.
These hormones don’t just control your period. They also influence key neurotransmitters in the brain, including:
- Serotonin (mood stabilizer)
- Dopamine (motivation and pleasure)
- GABA (calming effect)
During perimenopause, estrogen fluctuates wildly—and when it dips, these feel-good chemicals crash too.
According to the North American Menopause Society, mood-related symptoms are among the earliest and most common complaints during perimenopause—often appearing before hot flashes or period changes.
What Do These Mood Swings Feel Like?
You might notice:
- Sudden rage or irritability over small things
- Unexpected crying spells or emotional overwhelm
- Feelings of sadness, hopelessness, or withdrawal
- Increased anxiety, restlessness, or overthinking
- Difficulty letting go of stress or calming down
- Feeling emotionally “on edge” all the time
These changes can feel out of character, especially if you’ve never struggled with your mental health before.
Expert Insight
“Estrogen has a powerful impact on the brain’s mood centers. Even slight hormonal shifts can trigger emotional changes that feel intense and unpredictable. You’re not imagining it.”
— Dr. Sarah Ball, Psychiatrist & Women’s Mental Health Expert
What Makes Mood Swings Worse?
Mood symptoms don’t exist in a vacuum. Several other factors during perimenopause can amplify emotional changes, including:
- Sleep disruption due to night sweats or insomnia
- Life stress (caregiving, work pressure, ageing parents)
- Nutrient deficiencies like B6, magnesium, or omega-3s
- Blood sugar imbalances from processed foods or irregular meals
- Thyroid dysfunction (which shares symptoms with menopause)
This is why even small lifestyle changes can have big emotional payoffs.
How Common Are Mood Swings in Perimenopause?
Very.
Studies show that:
- Up to 70% of women experience mood symptoms in perimenopause
- Women in this phase are twice as likely to report new or worsened anxiety or depression.
- Symptoms can start even when periods are still regular.
The worst part? Many women are told it’s “just stress” or “in their head.”
That’s why knowing the connection between hormones and emotions is so powerful—it validates what you’re feeling and opens up real solutions.
7 Strategies to Manage Perimenopausal Mood Swings
You don’t have to white-knuckle through this.
Here’s what works, according to evidence-based research and women’s health specialists:
1. Balance Blood Sugar
Your brain relies on steady energy. Big spikes and crashes in glucose can amplify emotional volatility.
✅ Eat protein and fibre at every meal
✅ Avoid skipping meals or extreme fasting
✅ Cut back on ultra-processed carbs and sugar
2. Move—But Don’t Burn Out
Exercise increases endorphins and dopamine, helping lift mood and ease anxiety.
✅ Aim for 30 minutes of walking, strength training, or yoga most days
✅ Avoid overtraining—it increases cortisol and worsens mood swings
3. Sleep Like It’s Your Job
Lack of sleep = lower emotional resilience.
Perimenopausal insomnia makes this tricky but not impossible.
✅ Keep a consistent bedtime
✅ Cut caffeine after 2 PM
✅ Try magnesium glycinate, deep breathing, or sleep meditations
4. Try Adaptogens or Supplements
Natural supports for mood include:
- Ashwagandha – reduces cortisol and supports adrenal health
- Magnesium – calms the nervous system.
- Vitamin B6 – helps serotonin production
- Omega-3s – support brain health and mood regulation
(Always consult your provider before starting new supplements.)
5. Consider HRT or SSRIs (If Needed)
For some women, lifestyle shifts alone aren’t enough—and that’s okay.
Talk to a menopause-trained provider about:
- Hormone Replacement Therapy (HRT)
- SSRIs or SNRIs (shown to help mood and hot flashes)
- Low-dose bioidentical hormones as an alternative
6. Create Emotional Checkpoints
Use journaling or a mood tracker to identify triggers and patterns.
This can help you feel less “crazy” and more in tune with your emotional rhythms.
✅ Ask: “Did I sleep enough? Eat well? Am I ovulating?”
✅ Rate your mood daily from 1–10 and note any symptoms or context
7. Find a Circle That Gets It
You’re not weak—you’re changing.
Join a community, talk to a Care Navigator, or open up to someone you trust.
Studies show that peer support reduces the intensity of emotional symptoms and improves quality of life.
Real Talk: What It Feels Like
“I would be laughing with my kids one second and yelling the next. Then crying in the bathroom five minutes later. I didn’t recognize myself—and that was terrifying. Once I learned it was perimenopause and got support, I finally felt sane again.”
— Aisha, 42
Myth vs Reality
| Myth | Reality |
| “You’re just being emotional.” | Mood swings are biochemical, not weakness. |
| “This is just stress.” | Hormonal shifts can mimic or magnify stress. |
| “There’s nothing you can do.” | Lifestyle, therapy, medication, and hormone support can help. |
What You Can Do Next
You don’t have to ride an emotional rollercoaster alone—or without a seatbelt.
Start by tracking how you feel, learning what’s behind it, and getting the right support.
With the right tools, you can feel grounded again—emotionally, mentally, and hormonally.
Sources
NIH – Emotional Changes During Perimenopause
The XX Brain by Dr. Lisa Mosconi
Anna Haotanto is the Founder of Zora Health and a passionate advocate for women’s empowerment. Anna’s personal experiences with egg-freezing, PCOS, perimenopause and the challenges of fertility have fueled her mission to provide high-quality information, financing, and support to help women and couples navigate their fertility journeys with confidence. She is also recognised for her achievements in finance, entrepreneurship, and women’s empowerment, and has been featured in various media outlets. You can also follow her on Linkedin or Instagram.
