The emotional side of menopause is often the part that takes women by surprise. You expect hot flushes or irregular periods, but the mood swings, sudden tears, and sense of disconnection? That’s harder to talk about.
One moment you might feel fine, and the next you’re overwhelmed by irritation, sadness, or anxiety. These changes aren’t imagined – they’re a real, biological response to shifting hormones. But the good news is, there are natural ways to support your emotional wellbeing through it all.
Unlock Your Menopause Power
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Why menopause affects your emotions
During menopause, your levels of oestrogen and progesterone decline. These hormones play a key role in regulating neurotransmitters like serotonin and dopamine—chemicals that help manage mood, stress, and emotional balance.
When these levels drop, it can feel like you’ve lost your emotional compass. Add in disrupted sleep, changes in identity, and the pressures of midlife, and it’s no wonder many women report increased feelings of sadness, frustration, or emotional overwhelm.
The emotional impact of menopause can ripple through every area of your life. Relationships may feel strained, confidence can dip, and the person in the mirror may seem unfamiliar. Tasks that once felt easy may suddenly feel daunting. Even joyful moments can carry a surprising undercurrent of vulnerability. Many women describe it as feeling “off,” like you’re no longer sure of who you are, or how you’re supposed to feel.
You may also feel emotions that seem out of character, like sudden bursts of anger or irritation. This is more common than people realise. As Dr Louise Newson notes, these emotional shifts are a normal part of hormonal change and deserve understanding, not shame. In fact a recent survey by Newson Health found that 95% of women experience mood changes, anxiety and emotional lows during menopause.
Emotional self-care that works
You don’t need to push through or pretend everything is fine. Emotional care is not a luxury—it’s essential. Here are a few natural, practical ways to support your emotional health:
- Acknowledge what you’re feeling, without judgment
- Journal or voice-note your thoughts to release mental clutter
- Get outside – sunlight and movement boost serotonin
- Eat regularly to stabilise blood sugar and mood
- Create pauses throughout the day to breathe and reset
And for many women, a practice called Sophrology becomes a lifeline.
How Sophrology helps with emotional changes
Sophrology is a structured mind-body technique that blends breathwork, guided visualisation, gentle movement and awareness. It offers a gentle way to reset your emotional state, build resilience, and reconnect with a sense of calm.
Unlike meditation, which can feel still or abstract, Sophrology is active and accessible. It helps you reconnect with your inner stability, regulate emotions, and process changes at a deep level.
Practising sophrology during menopause can help you:
- Calm the nervous system when emotions run high
- Identify and honour your emotional state
- Build emotional resilience through repeated, short practices
- Create a deeper sense of safety within your body
"Menopause isn’t just a physical transformation - it’s a mental and emotional one too. Sophrology supports women to meet these changes with self-trust and clarity."
– Dominique Antiglio, Sophrologist and founder of BeSophro
Client story
Sasha’s journey through menopause
Discover how Sasha found calm and confidence during menopause with Sophrology — even while juggling full-time work, travel, and family life.
Try this: the safe place visualisation
This is a simple sophrology exercise called the Bubble Visualisation, to use when you’re feeling emotionally overwhelmed:
- Sit or lie comfortably, and close your eyes
- Breathe in deeply through your nose, and exhale slowly through your mouth
- Imagine a bubble where you feel safe, supported, and calm
- With each breath, allow yourself to settle into that environment
- Stay here for a few minutes, gently bringing your focus back if your mind wanders
This visualisation helps regulate your emotional state and reconnect with a sense of inner peace.
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A supportive space to start
The Unlock Your Menopause Power programme on the BeSophro App offers a dedicated space for emotional wellbeing. Through five 15-minute sessions, it helps you:
- Navigate difficult emotions without overwhelm
- Explore and reshape your evolving identity
- Build calm through breathwork and movement
- Connect with a sense of inner strength and direction
Your emotions during menopause are valid, real, and worthy of attention. And while they may feel unpredictable, they aren’t unmanageable. Sophrology is not about avoiding the emotional waves, it’s about learning how to ride them with grace.
With a little space, a few steady practices, and a compassionate mindset, you can begin to feel more at home in yourself again.
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Note: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional for medical concerns.
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