If you’re going through menopause and struggling with the emotional ups and downs, you’re not alone. While we often hear about the hot flushes and night sweats, the emotional side of menopause isn’t talked about enough.
So many women experience anxiety, low mood, brain fog, and a dip in confidence during this time, with research showing that 77% of women experience at least one symptom they describe as ‘very difficult’. The changes happening in your body can feel overwhelming, and it’s completely understandable if you’re finding it hard to navigate.
Research highlights how challenging menopause can be for many, but it's important to remember that everyone’s experience is unique. Just because someone you know found it difficult doesn’t mean you will have the same experience. The type and level of support needed also vary from person to person, so focus on finding what works best for you.
You might find some of these emotional challenges familiar (though, of course, not everyone will experience all—or even any—of them):
- Increased anxiety - Feeling more on edge than usual, even about things that never used to bother you, like driving, flying, or public speaking. This can be especially difficult if it impacts your job or prevents you from doing things like traveling or driving loved ones to activities or appointments.
- Feeling overwhelmed or stressed - A sense that everything is just too much. Many people juggle multiple responsibilities—children, ageing parents, careers, relationships, and running a home—which can make this even harder to manage.
- Low mood or depression - Struggling to find joy in things you once loved. Unfortunately, many people are mistakenly prescribed antidepressants when their low mood is actually linked to menopause and could be better managed with hormonal support.
- Irritability or short-tempered - Snapping at loved ones over the smallest things. This is usually exacerbated by a lack of sleep and frustration with menopausal symptoms and can impact on all relationships in your life.
- Brain fog or forgetfulness - Difficulty concentrating, feeling scattered, or experiencing memory lapses that can lead to fears about dementia.
- Loss of confidence - Doubting yourself in work, social situations, or at home, and feeling more self-conscious about the way your body is changing.
These feelings can take a toll, especially when they come on suddenly - they can leave you wondering what’s wrong with you (studies show that 50% of menopausal women said they had no idea what was happening to their bodies). But the truth is, there’s nothing wrong with you. This is menopause, and it’s completely normal to feel this way.
What can you do to help?
The good news is that you don’t have to just suffer in silence—there are plenty of ways to manage the emotional ups and downs of menopause. While it’s a natural stage of life, that doesn’t mean you have to simply accept the challenges. With the right support and strategies, you can take control, feel more like yourself, and navigate this phase in a way that allows you to thrive.
Acknowledge your feelings - It’s completely okay to acknowledge that you're finding things tough. You’re not imagining it, and you’re certainly not being ‘too emotional.’ The first step in managing how you feel is recognising and accepting it. Menopause comes with a wide range of symptoms—there are 48 recognised ones! Taking the time to research them can help you feel more informed and empowered to make the right choices for your well-being.
Prioritise self-care - Your body is going through a big transition and looking after yourself is essential. That might mean:
- Prioritising rest— even you are struggling to sleep, allowing yourself quiet downtime can still be beneficial. Relax with M-Club’s Cooling Eye Mask to relieve the feelings of tension and discomfort.
- Making time for things that bring you joy, whether it’s reading, going for a walk, or seeing uplifting friends. If life feels too busy, see where you can create small pockets of time for yourself.
- Setting boundaries and saying no to anything that feels overwhelming—try to lighten your load by reducing extra responsibilities, delegating tasks, or letting go of things that aren’t essential.
You don’t have to navigate this alone - Talking to someone who truly understands—whether it’s a friend, partner, support group, or therapist—can make a world of difference. If your emotions start to feel overwhelming, don’t hesitate to reach out to your doctor for guidance. Peer support groups can be a safe space for open, judgment-free conversations, and helping your loved ones understand what you need can make this journey feel a little easier.
Speak to your GP about treatment options - If your symptoms are affecting your daily life, it’s important to seek medical advice. Hormone Replacement Therapy (HRT) is an option for many women and can help stabilise mood changes by balancing hormones. There are also non-hormonal medications that can help with anxiety and depression if needed, and CBT is shown to be effective in improving symptoms. Keeping track of your symptoms can make a big difference when speaking to your GP - having a clear record of how often certain symptoms occur can help them better understand your experience and provide the right support.
Move your body - Exercise isn’t just great for your body - it’s also a fantastic way to boost your mood! Whether it’s a relaxing yoga session, a peaceful walk, a fun dance, or a refreshing swim, find something that makes you smile and try to move a little each day. Even a short walk can work wonders, giving you a mood lift and a burst of fresh air!
Try relaxation techniques - Menopause can make you feel more on edge than usual, so finding little ways to relax is really important. Simple things like deep breathing, meditation, journaling, or even a warm bath can help quiet your mind and ease stress. If you need a little extra help unwinding, the M-Club Calm Companion Pulse Point Roller Oil is a lovely way to create a sense of calm and relaxation whenever you need it.
Navigating menopause with confidence
Menopause is not just a physical experience; it affects every part of your life, including your emotions. But with the right support, self-care, and coping strategies, you can navigate this transition with more ease and confidence. Remember, you’re not alone in this, and there is help available. Be kind to yourself - you are doing great.
If you're looking for extra support with your emotional and physical symptoms, be sure to check out M-Club’s wonderful range of products.
About Sarah:
Sarah Banks is a leading Menopause and Fertility Specialist with over nine years of experience. As the founder of Sarah Banks Coaching, she has helped thousands of women navigate menopause, fertility challenges, and IVF with emotional support and practical tools. Sarah is the author of the Menopause Positivity Planner, empowering women to feel more in control during the menopause transition. Sarah’s expertise is shaped by her own experiences, making her a trusted voice in the field of women’s health.