Menopause isn’t just a physical transition, it’s an emotional and mental minefield. In this episode, Monica dives into how fluctuating hormones impact mood, anxiety, sleep, and memory, and offers practical, science-backed strategies to feel more like yourself again. Spoiler alert: you’re not going crazy, and yes, brain fog is real.
Menopause isn’t just a physical transition, it’s an emotional and mental minefield. In this episode, Monica dives into how fluctuating hormones impact mood, anxiety, sleep, and memory, and offers practical, science-backed strategies to feel more like yourself again. Spoiler alert: you’re not going crazy, and yes, brain fog is real.
Savvy Psychologist is hosted by Dr. Monica Johnson. A transcript is available at Simplecast.
Have a mental health question? Email us at psychologist@quickanddirtytips.com.
Find Savvy Psychologist on Facebook and Twitter, or subscribe to the newsletter for more psychology tips.
Savvy Psychologist is a part of Quick and Dirty Tips.
Links:
https://quickanddirtytips.com/savvy-psychologist
https://www.facebook.com/savvypsychologist
https://twitter.com/qdtsavvypsych
https://www.kindmindpsych.com/
Ah, menopause—the grand finale of our reproductive years. It’s like puberty in reverse, only with more hot flashes, random emotional breakdowns, and a strong desire to punch people who chew too loudly. As a psychologist, I’ve had countless women sit on my couch, fanning themselves dramatically, asking, “Is it just me, or am I actually losing my mind?” And I’m here to tell you: it’s not just you.
Welcome back to Savvy Psychologist, I'm your host, Dr. Monica Johnson. Every week on this show, I'll help you face life's challenges with evidence-based approaches, a sympathetic ear, and zero judgment.
Menopause isn’t just about physical changes—it’s a hormonal rollercoaster that can take your mental health along for the ride. But don’t worry, I’m here to explain why this happens, how it affects your brain, and what you can do about it, all while keeping a sense of humor (because if we don’t laugh, we’ll cry, and we already do enough of that).
Let’s talk hormones. Menopause is essentially a hormonal heist, where estrogen and progesterone sneak out in the middle of the night, leaving behind mood swings, brain fog, and sleep problems. These hormones aren’t just for baby-making—they also play a key role in brain function, mood regulation, and cognitive sharpness. So when they start fluctuating (and eventually plummet), your brain starts acting like a Wi-Fi signal that keeps dropping.
Estrogen & Mood: Estrogen has a VIP pass to your brain’s serotonin and dopamine systems—your feel-good neurotransmitters. Less estrogen means your brain produces less serotonin, which can lead to depression, anxiety, and irritability (or, as I like to call it, the "Why Did That Commercial About Kittens Make Me Sob?" syndrome).
Progesterone & Anxiety: This hormone is known for its calming effect, like a warm cup of chamomile tea for your brain. When it dips, anxiety and stress can skyrocket. Suddenly, small things (like forgetting where you put your keys) feel like existential crises.
Cortisol & Stress: As estrogen and progesterone decline, cortisol (your stress hormone) can become more dominant. This is why so many menopausal women feel overwhelmed, on edge, or ready to start fights over dishwasher loading techniques.
For many women, menopause is an emotional whiplash. One minute, you’re fine; the next, you’re crying in the produce aisle because the avocados aren’t ripe. Here are some of the most common mental health challenges during menopause:
1. Depression & Mood Swings
Menopausal depression isn’t just about feeling “a little down.” It can feel like someone turned off the lights in your brain. Women with a history of depression (or even just bad PMS) may be more vulnerable to these mood shifts.
What Helps?
Exercise (yes, I know, but it really helps with serotonin levels)
Therapy (because you’re going to need it for the emotional ups/downs and you don’t want to take this out on your family)
A balanced diet (omega-3s are your new best friend)
HRT or antidepressants (if your doctor says they’re a good fit)
2. Anxiety & Panic Attacks
Menopausal anxiety isn’t just your run-of-the-mill stress. It’s a constant sense of dread, sudden panic attacks, or feeling like the world is out to get you (even when you’re just sitting at home, minding your business).
What Helps?
Deep breathing exercises (inhale peace, exhale BS)
Mindfulness & meditation (even if it’s just five minutes of not thinking about laundry)
Reducing caffeine (yes, I said it, but don’t shoot the messenger)
3. Brain Fog & Memory Issues
Ever walked into a room and completely forgotten why? Or struggled to find the word for “thingy” that does the “stuff”? That’s menopause brain fog—where your once-sharp memory feels like it’s buffering.
What Helps?
Sleep (start working on your sleep hygiene now, you’re going to need it–more on that in a sec)
Omega-3 fatty acids & B vitamins (brain food!)
Brain exercises (crosswords, learning a new skill, arguing with your teenager)
4. Sleep Problems (a.k.a. Why Am I Awake at 3 AM?)
Insomnia is one of menopause’s cruelest tricks. Between night sweats, anxiety, and a brain that won’t shut up, it’s no wonder so many menopausal women are running on fumes.
What Helps?
Keeping the room cool (ice packs, fans, or just throwing the covers off dramatically)
Magnesium supplements (speak with your doctor about this)
Avoiding screens before bed (no doom-scrolling!)
So, What Can We Do About It?
Now that we know why menopause messes with mental health, let’s talk about how to fight back.
1. Lifestyle Tweaks That Actually Work
Exercise: I know, I know. But even a 20-minute walk boosts serotonin and helps balance cortisol.
Nutrition: Eat more healthy fats (avocados, nuts, salmon) and fewer processed carbs (yes, I mean the cookies).
Hydration: Dehydration makes brain fog worse. Drink water like it’s your job.
2. Supplements & Medications
HRT (Hormone Replacement Therapy): Can be a game-changer for mood, sleep, and brain function.
Antidepressants & Anxiety Meds: If menopause is kicking your mental health too hard, there’s no shame in getting pharmaceutical backup.
Natural Supplements: Omega-3s, vitamin D, and adaptogens like ashwagandha can help.
3. Mental Health Support
Therapy: Talking it out helps. A lot. Plus your therapist can help you learn new coping skills that will be clutch for you in the short and long run.
Support Groups: Because nothing feels better than knowing you’re not alone.
Laughter: Watch a funny show, call a hilarious friend, or just embrace the absurdity of this stage of life.
Final Thoughts: You’re Not Losing Your Mind (Even If It Feels That Way)
Menopause is a major transition, but you are not broken. You’re just adjusting to a new normal—one where you may cry at dog commercials, forget why you walked into rooms, and wake up drenched in sweat for no reason. But you’re also entering a phase of life where you can be more confident, less concerned with what others think, and finally free from worrying about surprise periods.
If your mental health feels unmanageable, reach out for help. You don’t have to suffer in silence, and you definitely don’t have to do this alone. In the meantime, be kind to yourself, get some sleep, eat some brain-boosting food, and remember: this too shall pass.
And if all else fails, just blame menopause for everything.
If you’re going/have gone through menopause, help us out! What tips do you have? Let me know! You can contact me via Instagram @kindmindpsych or via my email at psychologist@quickanddirtytips.com.
The Savvy Psychologist is a Quick and Dirty Tips podcast. It's audio engineered by Steve Riekeberg with script editing by Brannan Goetschius. Our Podcast and Advertising Operations Specialist is Morgan Christiansen. Our Digital Operations Specialist is Holly Hutchings and Our Marketing and Publicity Associate is Davina Tomlin. Nathaniel Hoopes is our Marketing contractor. Follow Savvy Psychologist on Apple Podcasts, Spotify, or wherever you listen to podcasts. That's all for this episode of Savvy Psychologist. Thanks for listening! I'll see you next week.