Not feeling like yourself

• Emotional intensity can increase during menopause. The decline of the caregiving hormone oxytocin, along with fluctuations in oestrogen and progesterone, can affect your thoughts, emotions, mood, and interests.
• This is not uncommon. Many women going through menopause report experiencing emotional symptoms.
• Stress, lack of sleep, or low energy levels can also influence how you feel.
• Take good care of yourself by ensuring plenty of relaxation and talking about your feelings. This often provides relief.

During menopause, the production of the hormone oxytocin decreases. Oxytocin, often referred to as the caregiving hormone, is released during social interactions and significantly influences your behaviour towards others, such as your children or partner. As its levels drop, you may feel less inclined to care for others, even if it previously felt natural.

Additionally, the decline in oestrogen and progesterone leads to new connections forming in the brain. This can alter your thoughts, emotions, interests, and mood. Fluctuations in sex hormones can result in mood swings and other emotional or mental symptoms, making you feel like you’re not yourself anymore.

These changes in behaviour and emotions during menopause are not unusual. Research shows that 40 per cent of women feel down, and many report feeling restless or agitated. Emotional symptoms, mood swings, and vague feelings can persist for several years. However, after menopause, hormone levels stabilise, and menopausal symptoms often diminish or disappear entirely. Emotionally, many women then feel more stable and confident in themselves.

In addition to hormonal fluctuations, other menopausal symptoms can also make you feel emotional or unlike yourself. Poor sleep or a lack of energy, for instance, can have a significant impact. Sleep deprivation affects your cognitive abilities, making it harder to regulate your emotions and respond to emotional stimuli. You may find yourself feeling more irritable, frustrated, or overwhelmed.

Psychological changes during menopause can also bring unresolved emotions and traumas to the surface, making you feel more emotional or unrecognisable compared to before. It can also be difficult to come to terms with the end of your fertility.

Studies show that women who view menopause negatively tend to experience more symptoms. While the exact cause-and-effect relationship is unclear, this can contribute to a sense of alienation as your self-image becomes unstable.

Finally, medication, stress, or underlying conditions can also affect your emotional stability.

There are various ways to effectively address menopausal symptoms—you don’t have to endure them. Supporting your body naturally with healthy nutrition, sufficient exercise, and rest can make a difference. Additionally, supplements, medications, and hormone therapy (HRT) may help. Below are some options to help you feel better.

A changing hormonal balance can affect your energy levels, sleep, digestion, and metabolism. Healthy nutrition, regular exercise, and rest can help prevent or alleviate symptoms. Even small adjustments can make a difference.

If you’re taking medications or supplements, a healthy lifestyle supports your body in absorbing nutrients and processing medications, enhancing their effectiveness. Experts recommend the following for heart palpitations:

• Remind yourself that you are still the same person, but you’re going through a challenging phase. Viewing menopause as an opportunity to rediscover yourself can be helpful. Research shows that this phase can be a time for self-discovery. Many women report feeling more confident and stronger after menopause.
• Talk about your feelings. Openly discussing what’s on your mind can provide relief. Let others, such as your partner or children, know that you’re in a phase where you want to focus on yourself. Sharing your experiences with others can help you find understanding and support.
• Make time for relaxation. Adequate, quality sleep is the foundation of a good mood. Additionally, try relaxation techniques such as meditation, breathing exercises, yoga, or mindfulness. These are known to reduce stress and tension, helping you better cope with change.
• Exercise daily. Physical activity promotes the release of endorphins, often called the happiness hormone. It also reduces the production of cortisol (the stress hormone), helping you feel calmer and more at ease.
• Try to maintain a positive mindset. Focus on the things you’re grateful for. Gratitude is one of the most powerful techniques to improve emotional well-being.
• View your symptoms from a different perspective. Your body is reminding you to take good care of yourself. The lack of desire to care for others (due to the decline in oxytocin) might be exactly what you need during this phase. It’s time to think about yourself and listen to your body. See it as a phase for reflection and personal growth.

Replenishing the hormones that decrease during menopause is one of the most effective treatments for various menopausal symptoms. Hormone therapy (HRT) works directly against vasomotor symptoms (hot flushes and night sweats) and vaginal symptoms (such as vaginal dryness). HRT can also sometimes (indirectly) alleviate other symptoms, such as sleep problems, concentration issues, and the feeling of not being yourself.

HRT is not the first choice for everyone. A doctor will carefully assess whether this treatment suits your health and symptoms.