Menopause mood swings: why your emotions feel all over the place, and what helps
Updated 14 October 2026 · 6 min read · Based on NHS guidance and published research
You're fine at breakfast. By lunchtime you're close to tears over nothing at all, and by teatime you're snapping at everyone. You cry at an advert, then feel flat and far away for the rest of the evening. You don't quite recognise yourself, and that can be frightening.
Menopause mood swings are one of the most common emotional changes in perimenopause and menopause. The NHS says it's common to have mood swings, low mood and anxiety around this time. You're not weak, you're not "overreacting", and there are real reasons it happens.
There's also a lot you can do, from small changes this week to treatments your GP can offer.
See your GP if:
- you've felt low most of the day, every day, for more than 2 weeks (see perimenopause depression)
- you're struggling to cope, or the things you're trying aren't helping
- your moods swing between very low and unusually high or reckless
Call 999 or go to A&E if you don't feel you can keep yourself safe. You can also call Samaritans free on 116 123, day or night.
What do menopause mood swings feel like?
Women describe them in lots of ways. Common experiences include:
- feeling happy one minute and low or angry the next, often for no clear reason
- crying more easily, or crying without knowing why
- a short temper and less patience than usual
- feeling flat, numb or not interested in things you used to enjoy
- feeling anxious, on edge or easily overwhelmed
- a sense that your emotions are "too big" for what's happening
The Menopause Charity says feeling down, sad and upset is very common in perimenopause and menopause. It lists irritability, low self-esteem, low motivation and mood swings among the other psychological symptoms.
Why does menopause make you cry so much?
Crying more is often part of the same picture as mood swings. Your emotions are closer to the surface, so things that you'd normally shrug off can tip you over.
Tiredness makes it worse. The NHS says mood swings and low mood may feel worse if you have sleep problems and feel very tired.
Crying on its own isn't a sign that something is wrong. But the NHS lists "feeling tearful" as one of the signs of depression. If you're tearful most days, alongside feeling low or hopeless, please talk to your GP.
Why do mood swings happen in perimenopause?
Hormones that rise and fall. In perimenopause, hormone levels don't drop in a neat line. Women's Health Concern, the patient arm of the British Menopause Society, explains that they begin to fluctuate, and this is often when symptoms are most noticeable.
Some women are more sensitive than others. A 2020 study tracked 101 perimenopausal women week by week. How much a woman's mood moved with her oestrogen levels varied a lot from person to person (Gordon and others, 2020). This may help explain why some women sail through, while others feel knocked sideways.
It's most noticeable early on. A large US study of more than 3,300 women aged 42 to 52 found that women in early perimenopause were more likely to report frequent mood changes, irritability and nervousness than women whose periods hadn't yet changed (Bromberger and others, 2003).
Poor sleep. Night sweats and broken nights leave you with less in reserve. When you're worn out, small things feel big.
Hot flushes. A sudden flush can bring a rush of heat and alarm, which is hard to stay calm through.
Midlife pressures. Work, teenagers, ageing parents and money worries often land at the same time. Hormones can make them much harder to carry.
Is it mood swings, depression or something else?
Mood swings tend to come and go. Depression is more constant. Other conditions can look similar too.
| What you notice | What it might be |
|---|---|
| Ups and downs that come and go, often with other changes like irregular periods or hot flushes | Perimenopause mood swings |
| Low mood, little enjoyment and low energy most days for more than 2 weeks | Possible depression: see your GP |
| Low mood and anxiety mostly in the week or two before a period | Possible PMDD, a severe type of PMS |
| Mood swings with feeling hot, a fast heartbeat, weight loss and restlessness | Possible overactive thyroid: a blood test can check |
| Spells of very low mood, then spells of very high mood or reckless behaviour | Possible bipolar disorder: see your GP |
The NHS describes PMDD and bipolar disorder on its depression symptoms page. You don't need to work this out alone. Your GP can help sort out what's going on.
What can help with menopause mood swings?
Things to try this week
The NHS suggests getting as much rest as you can, exercising regularly and doing relaxing activities to ease mood changes in menopause. It also suggests talking to other people going through the same thing.
The NHS advice on low mood adds:
- Talk about how you feel to a friend, family member or counsellor.
- Eat regular meals to keep your energy steady.
- Try mindfulness, where you gently bring your attention back to the present moment.
- Set small targets rather than trying to do everything at once.
- Go easy on alcohol. It can make your mental health worse, not better.
A few more ideas:
- Keep a mood diary. Note your mood, your sleep, any hot flushes and where you are in your cycle. Patterns can be reassuring, and they're very useful to show your GP.
- Warn the people you live with. "My moods are all over the place at the moment, and it isn't about you" can save a lot of hurt.
- Let yourself cry when you can. Fighting it often makes it feel bigger.
Talking therapy
The NHS says cognitive behavioural therapy (CBT) can help with low mood and feelings of anxiety, and with sleep problems. Women's Health Concern says CBT and yoga can help with mood changes and sleep.
In England you can refer yourself to NHS Talking Therapies without seeing a GP first.
Treatments to talk to your GP about
- HRT. NICE's menopause guideline (NG23) says doctors should consider HRT for low mood that starts around the same time as other menopause symptoms.
- Menopause-specific CBT. NICE says this can be considered for low mood that comes with hot flushes and night sweats.
- Antidepressants. The NHS says you may be offered antidepressants for low mood, depression or anxiety caused by perimenopause or menopause. The Menopause Charity's view is that they shouldn't be the first treatment for menopause-related low mood, but that they help people with clinical depression and can be taken alongside HRT. Your GP can talk you through what suits you.
If you take any medicine, please don't stop or change it without talking to your GP or pharmacist first.
When to see your GP
Book an appointment if:
- your moods are affecting your work, relationships or daily life
- you've felt low most days for more than 2 weeks
- you're crying most days, or feel hopeless
- things you've tried yourself aren't helping
- you'd like to talk about HRT or other treatments
Where relaxation fits in
On days when your emotions feel all over the place, some women find it helps to have twenty minutes that are just for them: a chance to stop, breathe and settle. Our brain fog and mood swings hypnosis, Clear Mind, Steady Mood, is a gentle session to help you relax and feel steadier, with a simple cue to practise: a hand on your breastbone, a slow breath, and the word "steady". It's a relaxation recording, not a treatment, and it doesn't replace advice from your GP.
You may also find these pages useful: perimenopause rage, perimenopause depression, perimenopause panic attacks and menopause anxiety.
This page is general information, not medical advice. If you're worried about any symptom, please talk to your GP or pharmacist.
