One minute you’re laughing at a text from a friend, the next you’re snapping at your partner for breathing too loudly. Then comes the guilt, followed by tears you can’t quite explain.
If this emotional rollercoaster feels familiar, you’re not alone. Mood swings and irritability are some of the most common and most misunderstood, symptoms of perimenopause.
In fact, research shows women in the perimenopausal stage are at higher risk for new or worsening mood symptoms compared to premenopause (NIH). And it’s not because you’re “too emotional.” It’s biology, stress, and sleep all tangled up together.
Let’s unpack why perimenopause can make emotions feel unpredictable and what you can do to feel more like yourself again.
Why Perimenopause Affects Mood
The hormonal shifts of perimenopause don’t just affect your body, they directly impact your brain chemistry.
Estrogen’s Role in Mood
Estrogen helps regulate serotonin, dopamine, and norepinephrine the neurotransmitters that stabilize mood and affect feelings of well-being. As estrogen fluctuates, so do these brain chemicals (Harvard Health). This can lead to irritability, sadness, or sudden tears.
Progesterone’s Calming Effect
Progesterone has natural sedative and calming effects. As levels decline, you lose that soothing influence, which can leave you feeling edgy, restless, or anxious.
Sleep Disruption
Night sweats, insomnia, and fragmented sleep are common in perimenopause and poor sleep is strongly linked to mood swings and irritability (Mayo Clinic).
Stress and Cortisol
Hormonal changes can make your stress response more reactive. Cortisol spikes can worsen irritability, making you feel like you’re always on edge.
Life Pressures in Midlife
On top of biology, midlife is often filled with real stressors careers, kids, aging parents, and big life transitions. Perimenopause can magnify emotional responses to all of it.
The Real-Life Impact
Mood swings and irritability can affect more than just your emotions—they can spill over into every area of life:
- Relationships: Snapping at loved ones, then feeling guilty or misunderstood.
- Work: Struggling to stay patient with colleagues or focused on tasks.
- Self-esteem: Wondering if you’re “losing it” when really, it’s hormones and sleep.
- Mental health: Perimenopause is linked to increased risk for depression and anxiety in some women (NIH).
Practical Ways to Steady Your Mood
🌬️ Manage Stress Proactively
Since cortisol makes mood swings worse, calming your nervous system is key.
- Breathing techniques: Try inhaling for 4 counts, exhaling for 6.
- Mindfulness & meditation: Even 10 minutes a day can improve mood stability.
- Exercise & movement: Exercise reduces stress hormones and boosts endorphins. Aim for going on a walk at for at least 2-3 miles every day.
🛌 Prioritize Sleep
Without sleep, mood regulation is nearly impossible.
- Stick to a consistent bedtime.
- Keep your bedroom cool and dark.
- Limit caffeine after 2 p.m.
- If hot flashes or night sweats wake you, moisture-wicking sheets and magnesium can help.
🍏 Nourish Your Brain
- Balance blood sugar: Fluctuations in glucose can trigger irritability. Aim for protein and fiber at every meal.
- Omega-3s: Found in fish and flaxseed, these support brain health and reduce inflammation.
- Stay hydrated: Even mild dehydration can worsen mood and fatigue.
🌿 Natural Supports
Research supports several herbs and nutrients for mood stabilization in perimenopause:
- Ashwagandha: Known for reducing stress and cortisol. Clinical trials show it helps with anxiety and improves overall well-being (PubMed). Present in our Hormone Balance and Calm Nights formulas.
- Maca Root: Shown in studies to support mood, energy, and hormonal balance (PubMed). Found in our Hormone Balance formula.
- Lion’s Mane Mushroom: Supports nerve growth factor and may improve cognitive health and mood regulation (PubMed). It’s in our Brain Fog & Energy formula.
- L-Theanine: Promotes relaxation and reduces stress-driven irritability. Found in Calm Nights and Brain Fog & Energy.
- Magnesium: Plays a critical role in calming the nervous system and stabilizing mood (PMC). Included in our Calm Nights formula.
These herbs and minerals can be beneficial whether you’re using HRT, can’t use HRT, or prefer to stay completely natural.
💊 HRT as an Option
Hormone replacement therapy can improve mood symptoms in some women, especially when combined with lifestyle changes. But it isn’t right for everyone. Natural supports, like those in Sisterhood Supplements, are helpful both for women who choose HRT and for those who don’t.
When to See Your Doctor
While mood swings are common in perimenopause, talk to your provider if you experience:
- Persistent sadness lasting more than two weeks
- Loss of interest in activities you usually enjoy
- Severe anxiety or panic attacks
- Thoughts of harming yourself
These may signal depression or another mental health condition that deserves professional support. I know how difficult it is to experience these symptoms. Don't wait to speak with your provider if you're experiencing any of these symptoms!
The Takeaway
Mood swings and irritability in perimenopause aren’t a reflection of weakness or poor self-control. They’re the result of real hormonal changes, compounded by stress and sleep disruption.
The good news? With stress management, consistent sleep, nourishing foods, and natural supports like ashwagandha, maca, lion’s mane, and magnesium, it’s possible to feel more balanced and steady.
At Sisterhood Supplements, we created our Hormone Balance, Brain Fog & Energy, and Calm Nights formulas to support women through exactly this transition. Because whether you’re on HRT, can’t take it, or prefer to stay natural, you deserve real, science-backed solutions for your mind and mood.
And remember: you’re not “crazy.” You’re navigating one of the biggest hormonal transitions of your life. With the right tools, you can steady the ride and feel more like yourself again.
References
- Gordon, J. L., et al. (2021). Mood symptoms in perimenopause: A review of recent literature. Frontiers in Global Women’s Health, 2, 690935. NIH/PMC
- Harvard Health Publishing. (2023). Perimenopause: Rocky road to menopause. Harvard Health
- Mayo Clinic. (2023). Perimenopause: Symptoms & causes. Mayo Clinic
- Chandrasekhar, K., et al. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of ashwagandha root extract in reducing stress and anxiety. Indian Journal of Psychological Medicine, 34(3), 255–262. PubMed
- Brooks, N. A., et al. (2011). Beneficial effects of Lepidium meyenii (Maca) on psychological symptoms in postmenopausal women. Climacteric, 14(6), 614–619. PubMed
- Nagano, M., et al. (2010). Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. Biomedical Research, 31(4), 231–237. PubMed
- Boyle, N. B., et al. (2017). The effects of magnesium supplementation on subjective anxiety and stress - a systematic review. Nutrients, 9(5), 429. PMC
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