Irritability – Is It a Perimenopause Thing?

If you’re in perimenopause, odds are that you’ve felt some change in your mood. For many people, this period feels like an emotional rollercoaster that can last for years.

While women who have dealt with premenstrual mood symptoms (PMS) or depression in the past are at higher risk of a volatile mood in perimenopause, mood changes can happen to anyone as hormone levels start to fluctuate around menopause.

Irritability is one of the most common experiences that women report. You may find yourself snapping at people you love or have little patience for a coworker. Irritability can just feels like you have a short fuse in all situations.

What Causes Perimenopausal Irritability?

Perimenopausal fluctuations in estrogen and progesterone, combined with sleep disturbance, can throw your emotions off-balance. Add stress about menopause symptoms, changes in your body, work and caregiving responsibilities and it’s a recipe for frayed emotions.

The influence of hormones on your mood will eventually stabilize after your body adjusts to the new normal hormone levels.

Lifestyle Steps For a More Resilient Mood

Feeling angry, frustrated and hearing yourself snap at others doesn’t feel good. Although there are physiological contributions to feeling irritable, it doesn’t make the situation feel any less hard.

While you can’t stop the menopause process, you can build routines and practices to cope and set your mood up for success.

Talk it out

Talking to a therapist can be an effective method for managing the irritability that comes with perimenopause. While menopause may be the biggest contributor to your “moodiness,” it may not be the only thing. A therapist can help you to identify your triggers and come up with coping strategies that are tailored to you.

Exercise

Science has consistently shown that exercise is one of the most powerful things you can do to change your mood and mindset. While low-intensity stretching and walking is a great way to break up the day and reset your mood, don’t forget to work hard and break a sweat regularly for the most benefits.

Nutrition

• Maintain a healthy diet. Focus on essential fatty acids such as walnuts, flaxseeds, and salmon, among others. Make sure you’re getting enough vitamin B.
• Avoid alcohol. Alcohol is a depressant that can feel relaxing in the moment but often leads to lower mood and poorer sleep.
• Decrease your caffeine intake. Sleeplessness may have you drinking more caffeine than usual. However, caffeine is known to make people jittery and irritable.

Sleep

Practicing good sleep hygiene is the first step to a better night’s rest. If something specific like hot flashes is waking you up at night, it’s worth putting your efforts into a solution to allow you to get some rest. Midday offers guided programs on improving sleep and managing hot flashes that you can find on the Programs page.

Mindfulness

Mindfulness practices like meditation can help get your mind un-stuck and on a more centered path. Try using paced breathing to redirect your mood in the moment, and a daily meditation to start or wind down your day. Midday offers a range of mindfulness resources in the Wellness section for you to explore.

Practice self-care

Do something for yourself that makes you feel good. It might be getting your hair done, taking a bubble bath, or watching that reality show. Make a playlist of your favorite songs and start dancing. Take a walk and soak in the sounds of your neighborhood or nature. Do more of what makes you laugh, relax, or feel good about yourself.