You’re Not Alone — So Many Women Feel This Too
A few weeks ago, we asked the We Talk Menopause community which emotional symptoms they were experiencing most.
What really surprised us was how many of you said you were experiencing all of them — often at the same time.
So today, I want to talk through some of the most common emotions, why they happen, and how you can help yourself build emotional resilience during this phase of life.
Why Do Emotional Symptoms Happen?
There can be many reasons — and remember, not everything is caused solely by menopause. However, menopause can amplify things that were previously manageable.
One key factor is that our nervous system can become more sensitive. That means we react more strongly to things that would once have gone straight over our heads.
Some common contributors include:
Hormonal shifts
Falling oestrogen and progesterone can make us feel less emotionally robust. We may overreact, feel jittery, or become overwhelmed by everyday life.
Poor sleep
Sleep disturbance is incredibly common in perimenopause and menopause. Even one bad night’s sleep can have a huge impact on how we feel emotionally the next day.
Dehydration and low blood sugar
You’ve probably heard me mention these before. Both can significantly affect mood and make other menopause symptoms worse.
Life stage pressures
This is a time of life when many of us have so much on our plates. We may still have children at home, demanding jobs, relationships to nurture, friends needing our time, and ageing parents to care for.
Where do we fit into all of that?
When do we get time to rest and allow our bodies to cope?
Constant multitasking can leave the body and mind feeling overloaded.
And of course, everyone is different. Some women experience just one or two emotional symptoms. Others find themselves juggling a whole combination daily — while some sail through relatively smoothly.
Common Emotional Symptoms
Anxiety
Anxiety can appear seemingly out of nowhere. You may wake up already worrying, as though you’re bracing yourself for a dreadful day.
You might worry about your health, feel socially anxious, struggle with supermarkets or public transport, or feel unable to cope at work. Sometimes it’s just a constant sense of unease sitting in the background.
Panic attacks
You may panic about things that never bothered you before. Your thoughts can spiral — worrying about small issues, the state of the world, or “what if” scenarios that play on repeat in your mind.
Feeling overly emotional — or numb
Some of you may cry at the slightest thing and feel unable to cope with anything remotely sad.
Others may feel emotionally flat or numb, as if you can’t feel much at all.
Anger and irritability
Rage can come out of nowhere and can feel unsettling — especially when it’s directed at people you love. Irritability over small things can become frequent and intense.
Mood swings
Your mood may swing up and down like a yo-yo — sometimes several times a day. That unpredictability can feel very unsettling.
What Can Help Support Emotional Wellbeing?
What Can Help Support Emotional Wellbeing?
There are lots of simple, practical things you can do.
1. Support hormonal balance through nutrition
We all need adequate building blocks for hormone health.
Phytoestrogen-rich foods may help support hormonal balance. These include:
- Soya
- Flaxseed
- Chickpeas and lentils
- Cruciferous vegetables
You might also consider taking a phytoestrogen supplement, for example one that contains soya isoflavones.
Healthy fats are essential.
We need dietary fat to produce hormones. Very low-fat diets can deprive the body of what it needs.
Good options include:
- Oily fish
- Avocados
- Olive oil
- Coconut oil
- Walnuts
These fats also support brain health.
2. Magnesium
If you’ve been following for a while, you’ll know I’m a big fan of magnesium. It supports:
- Mood
- Relaxation
- Stress management
- Sleep
- Bone health
- Muscle function
- Reducing sugar cravings
Dietary sources include dark green leafy vegetables, nuts, seeds, wholegrains and a little dark chocolate (if you’re someone who can stop at one square — I’m not!).
Because modern diets can be low in magnesium, a supplement may be helpful. For general stress and anxiety, forms such as magnesium citrate or magnesium glycinate are often used.
3. Hydration
Dehydration can significantly impact the nervous system and worsen menopause symptoms.
Aim for around 1.5 litres of plain water daily — in addition to any other drinks.
4. Stabilise blood sugar
Blood sugar can become more reactive during this stage of life, and those ups and downs strongly affect mood.
Try to:
- Include good-quality protein with every meal
- Add healthy fats
- Choose complex carbohydrates
- Have small snacks if needed between meals
Simple snack ideas include:
- Avocado with a little cream cheese
- An oatcake with nut butter
- Apple slices with peanut butter
These combinations help keep blood sugar stable.
5. Prioritise Sleep
Sleep plays a vital role in emotional wellbeing. Even small improvements can make a noticeable difference to how you feel.
Creating a calming bedtime routine can really help signal to your body that it’s time to wind down. You might try:
- Avoiding screens for at least an hour before bed
- Keeping your bedroom cool, dark and quiet
- Steering clear of thrillers or highly stimulating content in the evening
- Doing some gentle stretching before bed
- Practising slow, deep breathing once you’re lying down
You don’t need to do everything at once. Start with one or two changes and build from there. Small, consistent habits can have a meaningful impact on sleep — and, in turn, on your mood.
6. Herbal support
Some women find herbal remedies helpful during this time.
One I often recommend is passion flower. We include this in our Relax Spray, which is particularly convenient because you can carry it in your bag and use it as and when you need it — especially if you feel emotions starting to bubble up while you’re out and about.
Other calming and supportive herbs include:
- Lemon balm
- Valerian
- Hops
Flower Essences can also be useful for some women. They’re easy to carry and simple to take if you start to feel flustered or overwhelmed. I often recommend Jan de Vries Mood Essence, or my personal favourite, Jan de Vries Relaxing Essence.
When Should You Ask for Help?
If emotional symptoms begin to:
- Affect your daily life
- Impact your work
- Strain relationships
- Make you feel unable to cope
It’s time to ask for support.
So many of us feel we must be stoic — that we must push through, multitask endlessly, and prove we can manage it all.
But pushing through often leads to burnout, worsening symptoms and feeling completely overwhelmed.
Asking for help isn’t weakness. It’s strength.
I hope you’ve found this helpful. And if any of this resonates with you, please do share your story — I love reading your experiences.
Have a lovely week.
Other articles that may interest you:
Emotional Menopause Symptoms: Why they can worsen or come back
2 Unexpected Emotional Symptoms of Perimenopause and Menopause
