International Training Provider
Mental Health
Understanding our Minds
Here we will learn about how mental health affects women in menopause along with self help tips for our clients.
Understanding our mood swings
Mood swings are a common symptom during menopause and perimenopause, often linked to the hormonal shifts taking place in the body—especially fluctuating levels of estrogen and progesterone. These hormones influence brain chemicals such as serotonin and dopamine, which affect mood, sleep, and emotional balance.
Why Mood Swings Happen
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Hormonal fluctuations: Rising and falling estrogen can cause irritability, anxiety, or sudden sadness.
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Sleep disturbances: Night sweats and insomnia can make emotions harder to regulate.
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Stress and life changes: Midlife often brings added pressures (work, aging parents, children leaving home).
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Physical symptoms: Hot flashes, fatigue, and other changes can be emotionally draining.
Common Emotional Experiences
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Irritability or frustration
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Feeling tearful or overly sensitive
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Sudden bursts of anger
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Anxiety or nervousness
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Low mood or depression-like symptoms
Helpful Ways to Manage Mood Swings Lifestyle
• Regular exercise – boosts endorphins and reduces stress.
• Balanced diet – whole foods, omega-3s, reduced sugar and
caffeine.
• Good sleep hygiene – consistent sleep routine, cool room
relaxing bedtime habits.
Mind-body approaches
• Mindfulness, meditation, or breathing techniques.
• Journaling or creative outlets.
• Talking therapy or support groups.
Medical support
• If severe, options may include hormone replacement therapy
(HRT), antidepressants, or other medications—best discussed
with a doctor.
Many women find that even small daily changes—like walking outdoors, reducing alcohol, or setting aside time for themselves—can significantly ease mood shifts.
Its the little things in life
Mental Health
Mental Health During Menopause
Objectives:
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Understand psychological impacts of hormonal changes during menopause
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Identify common mental health challenges
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Provide compassionate, non-clinical support
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Know when and how to refer to professionals
Hormones & the Mind
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Estrogen affects serotonin and dopamine
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Progesterone supports calming GABA effects
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Affect mood, sleep, memory
Common Mental Health Challenges
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Mood swings, anxiety, depression
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Rage, loss of identity, grief
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Emphasise: Avoid diagnosing, listen with empathy
Creating a Supportive Space
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Role of the doula: listening, validating, normalising
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Techniques: breath-work, affirmations, journalingMental Health During Menopause -
Signs needing professional care:
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Persistent low mood or suicidal thoughts
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Daily functioning disrupted
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Severe anxiety/panic
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Refer with care; respect doula boundaries
When running Menopause Classes or one to one support its lovely to be able to offer a 'goody bag' of information to back up our teachings.
Handouts may Include
- Hormonal Impact on Mood (Quick Reference)
- Emotional Support Tips
- Symptom Tracker Template
- Local/National Mental Health Resources
Be present in the moment
Anxiety in Menopause
Anxiety is a common symptom during perimenopause and menopause.
Hormonal changes, poor
sleep, and midlife stressors can all increase feelings of worry,
restlessness, or panic.
Understanding the causes and learning coping strategies can
make a big difference.
Why Anxiety Happens in Menopause
• Hormonal changes – Estrogen and progesterone fluctuations affect mood-regulating brain
chemicals.
• Sleep disruption – Hot flushes, night sweats, and insomnia increase anxiety.
• Life stage stressors – Midlife changes, family responsibilities, and health worries.
• Physical symptoms – Palpitations and dizziness may feel like panic attacks.
Common Symptoms of Menopause-Related Anxiety
• Constant worry or racing thoughts
• Restlessness and feeling on edge
• Panic attacks
• Heart palpitations or chest tightness
• Brain fog and poor concentration
• Irritability and impatience
Self-Help & Lifestyle Tips
• Exercise regularly – walking, yoga, or swimming reduce stress hormones.
• Practice relaxation – meditation, deep breathing, or journaling.
• Eat a balanced diet – cut down on caffeine, sugar, and alcohol.
• Prioritise sleep – create a calming bedtime routine and reduce screen time.
• Talk to someone – counselling or CBT can help manage anxious thoughts.
Medical & Complementary Options
• Hormone Replacement Therapy (HRT) – may reduce anxiety linked to low estrogen.
• Non-hormonal medications – (doctor prescribed).
• Supplements – magnesium, omega-3, and B vitamins (with medical advice).
• Herbal remedies – ashwagandha, valerian, or black cohosh (check safety first).
Anxiety during menopause is real and treatable. With lifestyle changes, emotional support, and medical guidance, most women find significant relief.
Take each day as it comes
Only takes 60 seconds to learn
The MiCA App
Great to share our knowledge!
For more information on conditions experienced in menopause - take a look at The MiCA App - supported by The School of Antenatal.
A great resource to support your education and in teaching your clients.
Feel free to share The MiCA App with your clients - but please not your personal Access Code!
It can be downloaded via the App Stores or see the link below.
