How to tame your inner bitch – 11 ways to handle menopause mood swings

Mood swings are a well known symptom of menopause make you tearful, grumpy or depressed. Here we show you 11 natural ways to handle menopause mood swings

Have you noticed since becoming menopausal that your mood swings all over the place? Without warning you can go from being perfectly happy one moment to ‘screaming bitch from hell’ with a short stop off at tearful and anxious on the way. Fluctuating hormones have a lot to answer for. The first thing you need to know is that mood swings are a well documented symptom of menopause. But we’d like to give you some tools to arm yourself with so you can calm down before you find yourself friendless, frustrated and alone.

Handling mood swings naturally

1. Meditation: carving out time in your day to meditate really helps quiet your mind and give you personal space. Just 5 minutes of meditation a day will make you calmer, increase feelings of well being and happiness, and help you keep things in perspective.

2. Tapping or Emotional Freedom Technique: tapping is a great ways to reduce feelings of despair, anxiety, anger and many other negative emotions. Measure your feelings of an emotion on a scale of 1-10 before you start and when you’ve finished and you will see a reduction in that feeling.

You can learn more about EFT here. Tap your way to emotional freedom

3. Exercise: exercise increases endorphins and makes you feel better, particularly in relation to mood swings. For menopausal and peri-menopausal women there is the added benefit of improving bone health and helping to eliminate that menopause middle. If you’re feeling uptight, vigorous exercise will help you work it off or a session of yoga can calm you and reduce anxiety. There really is something for everyone

4. Supplements. Ginseng, Angus Caestus, St Johns Wort and magnesium are among the supplements which help mood swings. Do your research carefully and make sure there are no adverse effects when mixed with other medications or conditions.

5. Healthy diet: cut down or avoid sugar which can give you extreme highs and lows. Try and ensure that the food you eat is as close to its natural state as possible. Processed foods should be kept to a minimum as they contain all sorts of additives and chemicals. Where possible eat organic foods

6. Get support: don’t go it alone. You are not the only one prone to mood swings. If your friends are of a similar age to you they will no doubt be experiencing the same things. Speak to your friends and family and enlist support. If you don’t feel able to share so close to home try online. There are many supportive message boards on Facebook and other websites. If you don’t want to post your stories, read other people’s, just knowing you’re not alone in this will help. N.B. We’re always available for help and support. Just drop us a line at info@menopausematters.co.uk

7. Sleep; a lack of sleep will make anyone feel cranky. Add that to hormone imbalance and you have a perfect storm for mood swings. Check out our recent post for ways to get a good nights sleep

8. Eliminate caffeine and alcohol: excessive caffeine intake can lead to irritability, insomnia, anxiety and restlessness, so you should at least reduce your intake. Wean yourself off caffeine as you can experience adverse symptoms with sudden withdrawal. Regular alcohol intake reduces your serotonin (the happy hormone) levels which affects your mood. Reduction or elimination of either or both will help reduce your mood swings.

9.  Figure out your triggers: identifying your stressors will help you take actions to avoid or reduce them. Whether it’s certain situations, people or even foods you are intolerant of, working out what causes you stress encourages you to take measures to alleviate the effects. For example if a particular person upsets you and you have no option but to see them try promising yourself a little reward afterwards or use EFT.

10.  Be kind to yourself: sometimes you just need to take time out for yourself and relax. Book a massage, read that book you’ve been meaning to get round to or just take a bubbly bath.   

11. Balance your hormones: hormone imbalances around the menopause are often the root cause of your mood swings. Balance using a natural progesterone cream which will elevate your mood and make you less snappy!