Natural ways to manage menopause mood swings and irritability

Struggling to park the car? Wondering why you invited people over? Or finding that a badly stacked dishwasher is suddenly the final straw?

Mood swings, irritability, anger, low mood, and anxiety can all become more noticeable during perimenopause and menopause. Hormonal changes may contribute, but disrupted sleep, stress, and everything else happening in midlife can also affect how you feel.

If you’re looking for natural remedies for perimenopause or menopause mood swings, there are practical steps that may help. However, you don’t have to manage difficult or persistent symptoms alone.

Why can perimenopause and menopause affect your mood?

During perimenopause, hormone levels can fluctuate unpredictably. Oestrogen interacts with brain systems involved in mood regulation, although the relationship isn’t as simple as one hormone or brain chemical rising or falling.

Sleep also matters. Night sweats, anxiety, and changing sleep patterns can leave you tired and less able to cope with everyday pressures. The NHS recognises mood swings, low mood, depression, memory problems, and poor concentration as possible symptoms of perimenopause and menopause.

Are there natural mood stabilisers for anger and irritability?

You may see magnesium, B vitamins, turmeric, ashwagandha, rhodiola, maca, and agnus castus promoted for mood or menopause symptoms. However, the evidence varies, products aren’t all made to the same standard, and some can interact with medicines or be unsuitable for certain health conditions.

“Natural” doesn’t automatically mean safe. Speak to a pharmacist, GP, or menopause specialist before taking herbal remedies or supplements. This is particularly important if you use HRT, hormonal contraception, antidepressants, blood-thinning medication, or medicines for diabetes or high blood pressure.

Small shifts can make a big difference, and are often easier to maintain than expansive changes.

Eat regularly and well

Regular, balanced meals may help you maintain steadier energy levels. Try to include protein, fibre-rich carbohydrates, vegetables or fruit, and healthy fats.

No single food can “balance” your hormones or cure mood swings. However, eating well supports your general health and can help you avoid becoming overly hungry, tired, or reliant on sugary snacks and caffeine.

Therapeutic foods to try

• Protein-rich foods to help with blood-sugar balancing.
• Vitamin B6 for progesterone and serotonin synthesis: poultry, fish, wholegrains, eggs, soya beans.
• GABA-supporting foods: bananas, broccoli, almonds, fish, l-theanine in green tea (opt for decaf) and matcha.
• Adaptogens: maca, turmeric, ashwagandha, panax ginseng, Rhodiola rosea.
• Magnesium: greens, pumpkin seeds, black beans, Epsom salt baths.
• Avoid refined carbs: white pasta, bread and high sugar foods.

Protect your sleep

Poor sleep can make irritability, anxiety, and low mood feel worse. Try to keep roughly the same bedtime and waking time, make your bedroom comfortable and cool, and reduce caffeine later in the day.

If night sweats or insomnia regularly disturb your sleep, speak to a healthcare professional about treating the underlying menopause symptoms.

Find movement you enjoy

Regular exercise can support mood, sleep, bone health, and cardiovascular health. It doesn’t need to mean joining a gym – walking, dancing, cycling, swimming, gardening, yoga, and resistance exercise all count.

• Choose exercise that is fun not a chore, which will help you do it more often.
• Yoga, or even just lying in Child’s Pose or Savasana, helps to ground us to the earth.

Choosing something you genuinely enjoy makes it much easier to continue.

Notice whether alcohol or caffeine affects you

Alcohol can disrupt sleep and may leave you feeling lower or more anxious the following day. Caffeine can also worsen anxiety, palpitations, and poor sleep for some people.

You don’t necessarily need to avoid either completely. Try reducing them for a few weeks and see whether your mood or sleep changes.

Give yourself time to pause

If you feel irritation building, step away if you can. Slow breathing, a short walk, or simply naming what you’re feeling can create a little space before you respond.

You could also try this simple STOP technique:

• Stop what you’re doing
• Take a slow breath
• Observe your thoughts, feelings, and physical sensations
• Proceed when you feel ready

Relaxation techniques won’t remove the cause of your symptoms, but they may help you manage a difficult moment.

Track patterns

Keep a brief record of your mood, sleep, periods, hot flushes, alcohol, and stressful events. You may notice that irritability is worse at certain points in your cycle, after a poor night’s sleep, or when other symptoms flare.

A record can also make it easier to explain what’s happening when you speak to your GP or menopause specialist.

When natural approaches aren’t enough

Lifestyle changes can be helpful, but they’re only one part of the picture.

NICE recommends considering HRT for depressive symptoms that began around the same time as other menopause symptoms but don’t meet the criteria for clinical depression. Menopause-specific cognitive behavioural therapy (CBT) may also help with depressive symptoms, anxiety, sleep difficulties, hot flushes, and night sweats.

If you may have clinical depression or another mental health condition, your doctor should consider this separately and discuss the most appropriate treatment with you.

Are mood swings always caused by menopause?

Not necessarily. Mood changes may also be related to depression, anxiety, premenstrual dysphoric disorder, thyroid problems, anaemia, medication, alcohol, poor sleep, or difficult life events.

Speak to a healthcare professional if your symptoms are new, persistent, severe, or affecting your relationships or everyday life. They can help you explore what’s happening rather than assuming hormones are the only explanation.

When to seek help

Make an appointment with your GP or a menopause specialist if your mood changes are difficult to manage, last for several weeks, or stop you enjoying your usual activities.

If you need urgent mental health support, use NHS 111 online or call 111 and select the mental health option. If you don’t feel you can keep yourself or somebody else safe, call 999 or go to A&E.

Extracted from The Natural Menopause Method by Karen Newby, published by Pavilion. 

To understand more about menopausal mood swings and other solutions that could help head here