A balanced diet, regular exercise, finding a creative outlet, and practicing mindfulness are strategies that can help you manage mood changes and anger associated with menopause.

Menopause affects everyone differently, so it’s hard to say how rare or common menopause anger is.

Hormone changes can have a significant effect on your mood, but that doesn’t mean that you’ve permanently lost control over the way you feel.

Remember: Your body is changing, but you aren’t to blame for these emotions.

Estrogen is the hormone that manages many reproductive functions in those with ovaries. As you approach menopause, your ovaries slow their production of estrogen.

Estrogen also controls how much serotonin your brain produces. Serotonin is a brain chemical that helps regulate your moods.

If you’re producing less estrogen, you’re also producing less serotonin. This can have a direct impact on your mood.

Balancing your hormones is the key to managing mood changes. Several activities and lifestyle changes can help you naturally balance your hormones.

Your diet during menopause may impact your hormone levels. Adding foods rich in vitamin D, calcium, and iron may help you feel better and keep your bones strong as estrogen production slows down.

Weight gain is common during menopause, which may affect your self-image and mood. A high fiber diet may protect your colon health and keep your digestion regular.

Research from 2023 suggests that phytoestrogens, which come from plants, may improve symptoms of depression in postmenopausal women.

Consider making edamame, tofu, and soy milk into pantry staples, which are high in phytoestrogens. But speak with your doctor before changing your diet if you have a medical history of breast cancer.

The Office on Women’s Health suggests cutting back on hot flash food triggers, including:

  • spicy foods
  • alcohol
  • caffeine

Exercise can stimulate endorphins, which may boost your mood.

Postmenopause puts you at an elevated risk for heart disease, so regular exercise is as important as ever for your long-term health.

Low impact cardiovascular exercises — such as yoga, Pilates, elliptical machines, and jogging — can get your blood pumping and may improve how you feel mentally and physically.

A 2020 study found that physical activity may cause more positive moods for women in postmenopause.

The American Heart Association (AHA) recommends 150 minutes of moderate-intensity aerobic exercise per week for older adults. You might try 30 minutes of brisk walking, water aerobics, or biking 5 times per week.

If you’re new to exercise, focus on moving more than meeting the AHA’s recommendation. You can set this as your goal and work toward it over time.

You may find it helpful to channel your emotions into a creative outlet.

Creativity in all forms — visual arts, writing, music, crafts — may promote the emotional well-being of people of all ages, according to a 2024 research review.

Activities like painting, sculpting, journaling, gardening, and home decorating can give you the space to process your emotions.

When you’re able to accept that you’re moving into a new phase of life and decide to embrace that change as a positive one, you may see a decrease in your mood changes.

Mindfulness and meditation may help you regain a positive awareness and feeling of control over your symptoms.

Studies are emerging to probe the effect of mindfulness on symptoms of menopause. According to a 2020 pilot study, meditation may positively impact symptoms of menopause.

By using a mindfulness app, doing deep breathing techniques, or simply starting your day with 10 minutes of free time to think, you’re already on your way to a mindfulness practice.

Use this ability to empty your mind of negative thoughts when your anger flares up. Be in the moment instead. Focus on what your senses are telling you right now. What do you see, smell, feel, hear, taste?

Connect to your feelings deeply during heated moments or uncomfortable hot flashes. The more you practice this habit, the more automatic it will become.

Eventually, you might be able to prevent an outburst by recognizing you’re on the path to one.

If you’re concerned about how your mood affects your life, speak with a doctor or mental health professional.

You may benefit from targeted treatment if you:

  • feel like your behavior is erratic
  • are experiencing panic attacks or insomnia
  • have issues in relationships as a result of your moods

You should also speak with your doctor if you’re experiencing symptoms of depression.

Don’t hesitate to involve your doctor. They can help you feel like your usual self again by developing a treatment plan suited to your needs.

Your doctor might recommend prescription medication to help you stabilize your moods.

For example, hormone therapy with low dose synthetic estrogen is a good choice for some to help provide symptom relief. Low dose antidepressants (SSRIs) may help decrease hot flashes and mood changes.

Your doctor might also recommend that you see a psychologist or licensed counselor to make a mental health plan that addresses your long-term needs.

Other options to consider include anger management therapy and online anger management classes.

Although mood changes, anxiety, and intense anger during menopause are expected, you don’t have to live with these symptoms.

Through holistic treatments, home remedies, and the help of your doctor or a mental health professional, you can manage your moods and embrace the new phase of life that you’re in.

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