Many women find themselves blindsided by waves of anger during menopause, snapping at their family, friends and even strangers over small things, or feeling consumed by frustration at setbacks. “This isn’t me,” they think. And they’re not alone.
In a survey of nearly 6,000 women by Newson Health, 95% reported negative mood changes during menopause, with many citing anger and irritability as a new and unwelcome emotion. Often having a negative impact on relationships with loved ones, as well as their own mental wellbeing.
For women in midlife, these emotional surges can feel bewildering and isolating. But science offers an answer – and it’s not your fault. Menopause-related anger is rooted in biological, neurological and environmental shifts, not personal weakness.
Unlock Your Menopause Power
Is your menopause overwhelming you?
Unlock Your Menopause Power is a five-week journey designed by women, for women — to support your body and mind through the changes of perimenopause and menopause.
The clash of hormones and brain chemistry
The shift begins deep within: fluctuating and falling levels of oestrogen, progesterone, and testosterone disrupt the harmony of brain chemistry.
Oestrogen helps regulate serotonin, the neurotransmitter that supports emotional stability. As oestrogen declines, serotonin follows, leaving your mood more vulnerable to sharp turns.
Dr Louise Newson, a GP and menopause hormone specialist, explains how this biochemical shift weakens the communication between the amygdala, the brain’s emotional alarm system, and the prefrontal cortex, the seat of judgment and restraint.
The result? An increased likelihood of anger in response to perceived threats, even minor ones. Neuroscientist Lisa Mosconi likens this stage to the brain sending itself mixed messages, leading to confusion, frustration, or tears.
Cortisol and the role of stress
Menopause also affects cortisol, the body’s main stress hormone. Surges in cortisol, particularly following night sweats or hot flushes, can leave women feeling perpetually on edge.
And as progesterone, known for its calming effects, decreases, the stress response can feel even more intense. Sleep disruption, work pressures, and caregiving demands add to the emotional load.
Life’s pressures at midlife
Jennifer Cox, psychotherapist, highlights that menopause often coincides with “peak pressure” years. Women may be supporting teenagers, caring for elderly relatives, or striving in demanding careers, sometimes without sufficient workplace understanding. These external pressures can amplify inner turmoil, making anger a natural, human response.
Client story
When nothing else worked
Discover how Sophrology helped Freddie calm anxiety, improve sleep, and manage blood pressure — when nothing else seemed to work during perimenopause.
Finding your calm
- Medication
Understanding the science is empowering, but what can help? Dr Newson recommends hormone replacement therapy (HRT), often with testosterone, to ease mood swings and emotional intensity. HRT helps stabilise hormone levels, smoothing some of the internal chaos.
- Setting boundaries
Equally vital are lifestyle adjustments. Cox encourages women to check in with themselves: Are you rested? Nourished? Have you set healthy boundaries? Moments of self-care, even brief ones, can make a meaningful difference.
- Natural Remedies and support
Non-hormonal options can also support emotional balance. Practices such as yoga, mindfulness, and walking provide a reset for both body and mind. Walking offers the dual benefit of gentle exercise and mental clarity. Cox recommends, “Get used to saying, ‘I’m going for a walk to clear my head.’”
Sophrology offers another powerful tool. This structured method blends breathwork, gentle movement, visualisation, and meditation to restore harmony between body and mind. Easily adaptable, its techniques fit into the busiest days, from a short breathing sequence before work to 10 to 20-minute structured session when you have a little more time.
Sophrology can help women reconnect with their bodies, ease stress, and improve sleep, natural allies against menopausal mood swings.
Reframing menopause anger
Anger during menopause is not a flaw; it is a call for care and support. By embracing both medical solutions like HRT and natural practices such as Sophrology, women can move from frustration to self-compassion and resilience.
Menopause is a unique journey, but no one needs to travel it alone. With the right support, it’s possible to find calm, strength, and balance on the other side.
Sign-up for more Menopause support
FAQs: Menopause and anger
- Why does menopause cause sudden anger?
Fluctuating and declining levels of oestrogen, progesterone, and testosterone disrupt brain chemistry, making mood swings and anger more likely. - How common is anger during menopause?
Very common — 95% of women in a Newson Health survey reported mood changes, and many cited anger or irritability. - What role do hormones like serotonin play?
Falling oestrogen lowers serotonin levels, reducing emotional stability and making it harder to manage anger. - How does cortisol contribute to menopause-related anger?
Cortisol, the stress hormone, often rises during menopause, especially after hot flushes, adding to feelings of tension and irritability. - Is my anger just about hormones?
Not entirely. Life pressures — work, caring for family — often peak during menopause, intensifying emotional responses. - Can HRT help with menopause anger?
Yes. HRT, often combined with testosterone, can help stabilise hormone levels and ease mood swings. - Are there natural ways to manage this anger?
Yes. Practices like mindfulness, walking, yoga, and Sophrology can promote calm and emotional balance. Try the Unlock your Menopause Power, which is a Sophrology programme specifically designed to support menopause symptoms like lack of sleep, anxiety and feelings of anger. - What is Sophrology?
Sophrology is a mind-body technique blending breathing, movement, meditation, and visualisation to reduce stress and restore inner harmony. Why not give it a try with a menopause support trial session? - When should I seek help for menopause anger?
If anger is affecting relationships, work, or well-being, it’s wise to consult a healthcare provider for support and treatment options. - Is it normal to feel like I don’t recognise myself?
Yes. Many women feel this way due to hormonal and life changes. Understanding the causes can bring relief and open paths to support.
Note: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional for medical concerns.
The New BeSophro App
Overwhelmed by menopause anxiety?
Discover a toolkit of Sophrology techniques to calm your mind, regulate stress, and restore emotional balance.
Whether you’re looking to ease anxiety, improve sleep, build resilience, or boost your overall well-being, our step-by-step programmes guide you back to your best self.