Mood Swings & Menopause: You’re Not Losing It, You’re Evolving

When you’re in the thick of perimenopause or menopause, some days can feel like an emotional rollercoaster you never asked to ride. One moment you’re laughing, the next you’re crying over a commercial or snapping at your partner for chewing too loud. If this sounds familiar, you’re not alone and you’re definitely not “too emotional,” “crazy,” or “unstable.” You're going through a transition that’s as real and valid as puberty or pregnancy. And guess what? It's okay to feel it all.

So, Why the Mood Swings?

Hormonal changes, especially the fluctuations in estrogen and progesterone — play a huge role in regulating our brain chemistry. These shifts can influence serotonin and other neurotransmitters that affect our mood, sleep, and even how we handle stress. Add in hot flashes, disrupted sleep, aging parents, teen kids, and career changes? It’s a lot.

But here’s the thing: Your mood doesn’t define you. Your experience does.

At Menopause in Color, we recognize that Black and Brown women often face added layers of stress, from systemic racism to cultural expectations of being the "strong one." We're taught to push through, keep quiet, and not let our vulnerability show. But now more than ever, we deserve space to feel, to process, and to reclaim our peace.

Common Mood Symptoms During the Pause

• Irritability: Everything and everyone gets on your nerves? Been there.

• Anxiety: That low hum of worry that just won’t shut off.

• Depression or sadness: Feeling low, even when life is “fine.”

• Mood swings: Feeling up, then down, then flat — all in one afternoon.

• Brain fog: Not technically a mood symptom, but it often fuels frustration.

What You Can Do

1. Name it to tame it: Journaling how you feel can help you recognize patterns and triggers. (P.S. Our Menopause in Color Journal is perfect for this.)

2. Nourish your body: What you eat matters. Omega-3s, leafy greens, and magnesium-rich foods can support mood stability.

3. Move your body: Whether it’s dance, walking, or yoga, movement is medicine.

4. Prioritize sleep: If hot flashes or anxiety are keeping you up, talk to your provider about solutions. Sleep is sacred.

5. Seek support: Therapy, coaching, and community (like The Pause Tribe) can help you feel less alone and more empowered.

6. Check your levels: Talk to a provider who listens. Hormone testing or menopause hormone therapy (MHT) may be worth considering for some.

Sis, Give Yourself Grace

This phase isn’t about “fixing” yourself, it’s about listening to your body and honoring your emotions. You’re not broken. You’re transforming. And transformation is never easy, but it’s always worth it.

Mood swings may try to take the wheel, but they don’t have to drive your life. You have the power to reclaim your joy, your peace, and your emotional balance, one deep breath, one tear, and one laugh at a time.

You are not alone. You are evolving. And you are worthy of support.