How to Handle Anxiety and Mood Swings During Menopause
Why your emotions feel bigger—and how to bring them back into balance
If your moods have felt unpredictable lately, you’re not imagining it.
You snap at your partner over something small.
You feel overwhelmed by the simplest to-do list.
You’re anxious, even though nothing’s technically wrong.
Sound familiar?
Mood swings, anxiety, and irritability are some of the most common—and most frustrating—symptoms of perimenopause and menopause. And while they can feel random, they’re often rooted in real, biological changes happening in your body.
Let’s walk through what’s actually going on, and more importantly, what you can do about it.
Your hormones play a bigger role in your emotions than you think
Estrogen impacts serotonin
Estrogen helps regulate serotonin, the neurotransmitter that stabilizes your mood. When estrogen starts to dip or fluctuate during perimenopause, your brain has less access to that natural “feel-good” support, which can lead to sudden mood shifts, sadness, or anxiety that seems to come out of nowhere.
Progesterone calms your nervous system
Often the first hormone to decline in perimenopause, progesterone acts like a natural relaxant, supporting better sleep and emotional stability. As progesterone drops, you may feel more reactive or restless, even if you’ve always been the “calm one.”
Cortisol fills the gap
As your sex hormones fluctuate, cortisol—the stress hormone—can take over. This often means your body responds to small stressors with a big reaction. Ever felt like a missing water bottle sends you over the edge? That’s cortisol in overdrive.
So what can you do about it?
The good news? You’re not powerless. Here are four ways to support your emotional balance right now.
1. Track what you’re feeling—and when
Start writing down when anxiety, irritability, or low moods hit. Tracking helps you spot patterns—like whether your symptoms spike after poor sleep, at certain times of the month, or during extra busy weeks.
2. Focus on nutrient support
Your brain and body need the right building blocks to regulate mood.
Magnesium, B vitamins, and omega-3 fatty acids all help stabilize your nervous system and support your emotional health. Think leafy greens, fatty fish, seeds, and whole grains.
3. Move your body to move your mood
Exercise is one of the most powerful mood-regulating tools we have.
Even light daily movement helps reduce cortisol and increase endorphins (those natural mood elevators). A 20-minute walk, strength training session, or even stretching before bed can help you feel more grounded.
4. Protect your sleep
Sleep is your body’s reset button. But hormone changes can make it harder to get the deep, restful sleep your brain needs to recharge.
Try building a relaxing wind-down routine:
Avoid screens 1 hour before bed
Keep your bedroom cool and dark
Consider adding a calming adaptogen like Rhodiola or magnesium glycinate
Remember: You're not too emotional—you’re in transition
This stage of life can be disorienting, but it doesn’t mean you’re broken or losing control. Your hormones are changing, and your brain and body are working hard to find a new rhythm.
With the right support, the emotional rollercoaster does settle—and you’ll come out of it stronger, wiser, and more in tune with yourself than ever before.
Want a little structure to help bring things back into balance?
The Lady Warrior Meno Core Program is more than a workout plan.
It’s a steady anchor for your week—designed to regulate stress, support your nervous system, and help you rebuild strength from the inside out.
Movement can be medicine, especially when your hormones are shifting. This program gives you the structure your body craves without adding more stress to your plate.
👉 Check out the Meno Core Program here
