Coping with Menopause Rage & Anger

Menopause affects 51% of the population with an estimated 10 million women in England and Wales aged 40-65 likely to be currently experiencing perimenopause and menopause symptoms1.

The physical effects of menopause can be difficult to manage, with vasomotor symptoms alone affecting up to 80% of women2. However, the impact menopause has on mental health can also be incredibly challenging. 95% of women say they have experienced a negative change in their mood and emotions since becoming perimenopausal or menopausal1.

Anger is a prevalent emotion for many women in menopause, with 42% reporting they feel this way and 33% saying they suffer from mood swings3. However, anger can be an uncomfortable emotion to contend with given that there is still a social stigma around it where women’s anger is typically dismissed or viewed as irrational4.

If you feel like you don’t recognise yourself or have been shocked at your recent outbursts, you may worry that this is your ‘new normal’. However, mood changes are common during menopause and there are reasons for them. Understanding what’s happening in your body and knowing there are things that can help you manage your emotions during menopause can be reassuring.

Does menopause make you angry?

Yes, anger can be a symptom of menopause, with 70% of women saying that irritability is their primary mood complaint during perimenopause and menopause5.

Mood changes during menopause are largely fuelled by hormonal changes but there can be other factors at play too.

Causes of menopause anger, rage and irritability

Oestrogen and serotonin

Oestrogen plays a key role in regulating mood by influencing neurotransmitters like serotonin and dopamine6. Often referred to as the ‘feel-good’ neurotransmitter, serotonin helps regulate mood, sleep, and emotions7.

During menopause, fluctuating or declining oestrogen levels can destabilise these systems and cause serotonin activity to decrease, leading to heightened irritability, anger, or even bouts of rage8. This hormonal rollercoaster can leave many women feeling emotionally volatile, as the brain struggles to adapt to these changes.

Cortisol

Cortisol, the stress hormone, is another key player in menopause-related anger. Menopause can amplify stress responses, leading to higher cortisol levels9. Prolonged cortisol elevation not only increases irritability and emotional sensitivity but also disrupts sleep, creating a vicious cycle of heightened stress and frustration10. Everyday stressors can feel overwhelming during this time, further fuelling emotional outbursts.

Gamma-aminobutyric acid (GABA)

GABA is a calming neurotransmitter that helps reduce stress and anxiety11. Oestrogen has a direct impact on GABA activity, and as oestrogen levels drop, so too can GABA’s calming effects. This diminished ability to self-soothe can lead to a short temper, anger, and depression12.

Life pressures

Menopause often coincides with a range of life stressors, such as caring for ageing parents, navigating relationship changes, managing a career, or dealing with juggling the needs of children or an empty nest. These pressures can exacerbate feelings of anger and frustration, especially when hormonal changes are already making it harder to regulate emotions.

Lifestyle

Certain lifestyle factors can intensify anger and irritability during menopause:

Lack of sleep: Hormonal fluctuations often disrupt sleep, leaving you feeling exhausted and emotionally frazzled. People who get enough sleep experience fewer emotional outbursts and display less aggressive behaviours13.
Poor diet: Research suggests there may be a link between unhealthy diets and anger control due to micronutrient deficiencies14 and sugar fluctuations.
Certain medical conditions: Conditions like thyroid disorders15 or diabetes16 can compound menopausal symptoms, including mood swings and anger.
Alcohol consumption: Binge drinking increases the likelihood of becoming aggressive or angry due to its impact on information processing, attention, and inhibitions17. This may include even smaller amounts of alcohol as sensitivity often heigtens.
Low blood sugar: Skipping meals or eating high-sugar foods can lead to fluctuating blood sugar levels, which have been linked to negative moods and anger18.

Menopause anger symptoms

Anger feels different for everyone and symptoms of anger during menopause can be much the same as when you’ve felt angry at any other time. Symptoms of menopause anger can be physical or psychological and include:

A churning stomach
Chest tightness
Increased heartbeat
Leg weakness
Muscle tension
Feeling hot
Sweating
Headaches or tension in the head and eyes
Shaking or trembling
Teeth grinding
Dizziness
An urge to go to the toilet
Being unable to relax
Feeling resentful towards other people or situations
Becoming easily irritated
Overwhelm
Feeling out of control
Feeling like you’re ‘seeing red’
Feeling humiliated19

Managing menopause rage

Menopause rage can feel overwhelming, but there are effective ways to manage these intense emotions and regain a sense of balance. By addressing the underlying hormonal shifts and adopting lifestyle changes, it’s possible to alleviate irritability and improve emotional well-being.

Hormone replacement therapy

Hormone replacement therapy (HRT) can help stabilise the hormonal fluctuations that contribute to menopause rage. By replenishing oestrogen and sometimes progesterone levels, HRT supports better mood regulation and can reduce emotional volatility, making you feel more balanced.

Regular exercise

Exercise is a natural mood booster, releasing endorphins that combat stress and irritability20. Activities like walking, yoga, or cold-water swimming during menopause can also improve sleep quality and reduce cortisol levels, helping to manage menopause-related anger. Even 30 minutes of moderate activity most days can make a noticeable difference in your emotional balance21.

A balanced diet

A nutrient-rich diet supports hormone regulation and brain health22, both of which are crucial for managing mood swings. Include plenty of whole grains, lean proteins, healthy fats, and fresh fruits and vegetables. Avoid sugar spikes by eating balanced meals regularly and stay hydrated to optimise mental clarity and emotional stability.

Self-care

Prioritising self-care can help you stay grounded during menopause. This might include setting aside time for relaxation, practising mindfulness or meditation, journaling, or engaging in activities you enjoy. Taking a few moments each day to focus on your needs can reduce stress and provide emotional relief.

Holistic therapies

Holistic approaches such as acupuncture, aromatherapy, or herbal remedies for menopause can complement other treatments for menopause rage. These therapies can promote relaxation and reduce stress and may support hormonal balance.

For example, one study of 500 patients who received at least six acupuncture sessions found a 38% decrease in anger and a 43% improvement in overall quality of life23.

Counselling, hypnotherapy and CBT

Talking to a counsellor or engaging in hypnotherapy or cognitive behavioural therapy (CBT) can help you understand and manage the triggers of menopause rage.

CBT, in particular, provides tools to reframe negative thought patterns and develop healthier emotional responses and has been shown to be an effective anger management treatment24.

Hypnotherapy can help establish the underlying cause of anger and train your subconscious mind to develop more positive ways of thinking, making you feel calmer and more in control. Professional support can be invaluable for navigating the emotional challenges of menopause.

At Menopause Care, we have a menopause CBT and hypnotherapy specialist with whom you can book a free 15-minute taster session. Within the team, we also have menopause doctors who have many years of experience in helping women manage the physical and emotional symptoms of menopause. Leading with empathy and understanding, our doctors work with you to find a treatment plan that improves your overall well-being. If you think you could benefit from tailored support and advice, book a consultation with a menopause doctor.

DisclaimerAt Menopause Care, we ensure that everything you read in our blog is medically reviewed and approved. However, the information provided is not meant to replace professional medical advice, diagnosis, or treatment. It should not be relied upon for specific medical advice.

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