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Menopause and the psyche: How hormones control our emotional balance

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The menopause is a profound physical and emotional turning point for many women. It heralds the end of the fertile phase of life – biologically speaking. But it is also often a turning point in life: Perhaps the children are already independent, a change of career direction or family caring responsibilities are on the horizon, the body changes – and with it often one’s own mood. Many women feel emotionally unstable, externally controlled or even depressed during this time. What exactly happens to our psyche – and what role do hormones play?

When the mood suddenly changes

‘I no longer recognised myself’ – this is how many women describe their mental state during the menopause. Irritability, inner restlessness, sadness, sleep problems and listlessness can be symptoms of this transitional phase. Studies show: Hormonal changes – especially the imbalance between progesterone and oestrogen – directly influence our emotional balance.

Oestrogen not only affects the menstrual cycle, but also the brain: it regulates the production of serotonin, dopamine and noradrenaline – messenger substances that significantly determine our mood and well-being. If oestrogen levels fall, this finely tuned system begins to falter. The result: low moods and even depressive episodes are unfortunately not uncommon.

Note: You can find out more about the hormonal basis and psychological stress during the menopause in this BRISANT article (in German), in which affected women have their say.

Menopause: not an illusion – but a biochemical reality

There is still a misconception in many people’s minds that psychological symptoms during the menopause are a ‘headache’ or even imaginary. In fact, the opposite is true: many women experience the perimenopause (the phase before the final cessation of menstruation) as one of the most challenging times of their lives.

In her podcast ‘Hormongesteuert – Der Wechseljahre Podcast’ (available in German in the ARD Audiothek), Dr Katrin Schaudig, a specialist in gynaecology and President of the German Menopause Society, makes it clear that depressive symptoms, insomnia and emotional rollercoaster rides are often the direct consequences of hormonal imbalances. She talks openly and empathetically about scientific findings, treatment options and personal experience reports.

Psychological complaints during the menopause: How do they manifest themselves?

The spectrum of psychological stress is wide and ranges from diffuse mood swings to serious depressive episodes. The most common symptoms include

  • Lack of drive and chronic exhaustion
  • Sleep disorders (problems falling asleep and staying asleep)
  • Irritability, aggression, inner restlessness
  • Sadness and even depressive moods
  • Concentration problems, memory problems (‘brain fog’)
  • Withdrawal from social contacts
  • Feelings of anxiety or panic attacks

Not every woman experiences the menopause in the same way – but everyone deserves understanding, medical support and helpful information.

What to do if you have psychological problems during the menopause?

Seek medical advice – and be taken seriously

The first port of call should always be a gynaecologist. Unfortunately, many women do not feel that their mental health problems are taken seriously or that they receive inadequate counselling. In such cases, it can be useful to turn to specialised facilities, for example:

Natural ways of support

Not every woman wants or is able to take hormone therapy. Fortunately, there are also herbal alternatives that can help to gently stabilise the hormone balance:

  • Phytohormones such as yam (recommended: 1000 mg per day)
  • Essential oils such as clary sage, which have a mood-lifting effect
  • Tea with a calming effect: lemon balm, lavender, rose petals or liquorice root

Turmeric is also considered a natural mood enhancer and has an anti-inflammatory effect. Omega-3 fatty acids from linseed oil, hemp oil, chia seeds or fish also support brain function and emotional balance.

Consciously organise your diet

Especially during the menopause, nutrition plays an important role – not only for the body, but also for the soul. The following nutrients have a positive effect on the psyche:

Folic acid (e.g. in spinach, kale, chickpeas, white beans)
Magnesium glycinate (300 mg/day – calms the nervous system)
Glycine as a calming amino acid in the form of food supplements

Make sure you prepare your meals carefully and take time to eat – this can also contribute to mental stability. You can find more nutrition tips here (in German).

Exercise – but with joy!

Regular exercise is one of the most effective ways to combat depression. It doesn’t have to be a marathon – Nordic walking, jogging, swimming or yoga two or three times a week can also help to restore your mental balance. The important thing is that you combine exercise with pleasure.

Create your own islands

Many women are in the middle of their working lives, caring for parents, partners or (adult) children – and fall behind themselves in the process. Especially during the menopause, it is crucial to consciously plan breaks. Small islands in everyday life help to get off the ‘hamster wheel’:

  • Walks in nature
  • Gardening
  • Listening to music or reading a good book
  • Meditating, breathing exercises
  • Creative hobbies such as painting or knitting

Whatever is good for you: plan it firmly into your weekly rhythm.

Hormone yoga – bodywork for the soul Yin yoga is also very relaxing and promotes sleep

Hormone yoga is a gentle but effective method of positively influencing hormonal processes and promoting mental balance. It combines classic yoga exercises with breathing techniques and visualisations. A recommended introduction is the book ‘Hormone Yoga’ by Dinah Rodrigues, the standard work on the subject.

A new phase of life – not the end

The menopause is not the end, but a transition – sometimes turbulent, sometimes quiet. It is a time of change, but also of self-care, reorientation and inner clarification. When the hormones are on a rollercoaster, the soul needs support. Many women find this support in medical support, in conversations with like-minded people, but also in small everyday rituals that reconnect them with themselves.

And last but not least: society needs to be more aware of this phase of life – including in companies.