Mental wellbeing in perimenopause and menopause: why you feel this way and what helps
“I don’t feel like myself anymore.”
We hear this often in clinic.
Midlife can be a time of huge change. Many women are juggling work, family life, and shifting priorities, all while their bodies are going through hormonal change.
It’s common to feel overwhelmed, irritable, low in mood, or anxious.
And because symptoms can fluctuate, they are not always immediately recognised as being linked to perimenopause or menopause.
Why does menopause affect mental wellbeing?
Hormonal changes play an important role.
Fluctuating and falling levels of oestrogen can affect brain chemicals such as serotonin, which influences mood, anxiety, and emotional resilience.
At the same time, other symptoms such as poor sleep, night sweats, and fatigue can make everything feel harder.
For many women, it is a combination of factors rather than one single cause.
Common emotional symptoms in menopause
Women often describe:
Feeling more anxious than usual
Low mood or loss of motivation
Irritability or feeling overwhelmed
Reduced confidence
Difficulty coping with everyday stress
If this sounds familiar, you are not alone.
What can help your mental wellbeing?
There is no one-size-fits-all approach, but these are some of the things we often discuss in clinic:
Tracking your symptoms
Noticing patterns can help identify whether symptoms may be hormonally driven. You can explore this further using our symptom checker.
Considering HRT
Hormone Replacement Therapy (HRT) is often the first-line treatment for low mood and anxiety related to menopause, for many women.
Making time for yourself
This will look different for everyone. It might be a walk, a bath, something creative, or simply a few quiet minutes in the day.
Talking to someone you trust
Sharing how you feel with friends, family, or a professional can make a real difference.
Prioritising sleep
Most women need around 7–9 hours of sleep. Poor sleep can significantly affect mood and resilience. HRT may also support sleep in some women. Read our sleep guide.
Looking after your nutrition and alcohol intake
Eating regularly and reducing alcohol can help support both mood and sleep. Alcohol, in particular, can worsen anxiety and disrupt sleep.
When to seek support
If your symptoms are affecting your daily life, it is important to seek support.
This might be your GP, a menopause specialist, or a mental health professional.
You do not have to manage this alone.
How we can support you
At Lemala Health, we offer personalised menopause care with time to explore your symptoms properly.
If you would like support, you can explore appointments here.
Drs Emma & Mari.
Lemala Health
The information shared in this blog is for general educational purposes only and is not intended as individual medical advice. If you have concerns about your symptoms or treatment, please seek advice from your own GP or a qualified healthcare professional.
Written by Dr Emma Ginns, British Menopause Society Registered Specialist, GP and Accredited Lifestyle Medicine Physician. Co-founder, Lemala Health. November 2025