Transform Your Mood During the Menopause Transition

The menopause transition can mess with out ability to balance all of our responsibilities. It can leave us feeling angry, lost, overwhelmed and alone. There are strategies to help and coaches, like me to support you. Read more for three useful strategies and why they work.

Feeling Emotional? Out of control? Super Angry?

Hormonal fluctuations during the menopause transition don't just affect our bodies—they can completely upend our emotional world. Add any major life stressor to this already delicate hormonal balance, and it's no wonder so many women feel like they're spiraling. The truth is, the impact of these fluctuating hormones extends well beyond perimenopause into post-menopause, making emotional regulation an ongoing challenge that deserves serious attention and practical solutions.

Recently, I found myself in a particularly dark emotional state—angry, consumed by harsh negativity, and feeling completely unlike myself. Rather than let these feelings take over, I applied what I call my "trifecta" of mood-shifting strategies: music, movement, and nature. The combination was remarkably effective, helping me move from a place of overwhelming anger to a much more neutral emotional space. I still knew I was upset, but those feelings no longer controlled me.

Here's the science behind why each of these strategies can be so powerful for shifting your emotional state during hormonal upheaval:

🎵 Music I'm sure you have noticed how a certain song can instantly lift your spirits—or bring on a wave of tears? That's no accident. Music has a direct line to the brain's emotional centers, including the amygdala and hippocampus. Research shows that listening to music can reduce cortisol (the stress hormone), increase dopamine (the feel-good neurotransmitter), and even regulate heart rate and breathing. During hormonal fluctuations, when emotions can feel especially unpredictable or overwhelming, music can be more than entertainment—it's a tool for emotional recalibration.

🏃‍♀️ Movement Exercise is one of the most powerful tools we have to balance mood and regulate emotions, especially when hormones are wreaking havoc. When we move our bodies, we increase endorphins and stimulate the production of brain-derived neurotrophic factor (BDNF), which helps our brain adapt to stress. Regular physical activity—whether it's a walk around the block, dancing in your kitchen, or hitting the gym—helps stabilize blood sugar and reduce anxiety, both of which can take a nosedive during perimenopause and menopause.

🌿 Nature Tuning into nature—even for just a few minutes a day—can shift our mood and calm our nervous system in surprisingly powerful ways. Studies show that spending time outdoors or even viewing nature scenes can lower cortisol levels, reduce rumination (those nagging, repetitive thoughts), and activate the parasympathetic nervous system, which helps us rest and recover. This is especially helpful when fluctuating hormones amplify stress and emotional sensitivity. Nature reminds our brain—and body—that we're part of something steady, beautiful, and healing.

Understanding that emotional dysregulation is a normal part of the menopause transition is crucial for every woman navigating this phase of life. You're not alone if you're feeling all over the place, and you're not broken if your emotions feel harder to manage than they used to.

Life is inherently messy, we are emotional beings, and the menopause transition can genuinely disrupt our usual coping mechanisms. The key is having practical, science-backed tools—like this trifecta—ready when you need them most.

Ready to stop the overwhelm freeze? When emotions hit hard and you can't think straight, having strategies is one thing—but knowing exactly how to implement them in your unique situation is another.

That's where coaching makes all the difference. I help women break through the paralysis that comes with emotional overwhelm and create personalized action plans that actually work. If you're tired of feeling stuck when your emotions spiral, schedule a free consultation call and let's map out your path forward together.

I am here to help!