Mood swings, irritability, depression, anxiety, and anger. These are all symptoms that may sound familiar if you are going through perimenopause, which is the period of time prior to reaching menopause. Some women even complain that they feel outright rage, rather than just plain anger, during this time in their lives. But even though menopause anger is common, it does not mean that you or your loved ones have to suffer with it. Check out the tips below that may help you manage your anger and your mood swings more effectively.
Can Menopause Cause Anger Issues?
Put simply, your mood starts to fluctuate more than usual when you reach perimenopause because your body is going through a lot of changes, particularly when it comes to your hormones. But in order to understand why you are feeling so angry as your body makes the transition towards menopause, you need to have a basic understanding of serotonin and estrogen.
Can Menopause Make you Feel Angry?
Serotonin, which is a neurotransmitter, works on controlling your impulses and your overall mood. But your body’s production of this neurotransmitter is affected by your estrogen. Because your body starts producing less and less estrogen in preparation for menopause, when your estrogen level declines, so does your level of serotonin. This leads to feeling or anger and irritability.
Why do Menopausal Women Get Angry?
The overall drop in estrogen and serotonin leads to your inability to control your mood and your emotions like you normally would. And, as a result, you might also find it harder to deal with other symptoms of menopause, such as your hot flashes, your inability to get a good night’s sleep, and even your lack of focus. What would normally be tolerable suddenly becomes increasingly intolerable, and you start to feel really angry. But no one can blame you for what you’re feeling!
What is Good for Menopause Anger?
Just because it is normal to feel more irritable during menopause does not mean that you have to live with it every day. Menopause, mood swings, anger, and even feelings of depression all go hand in hand, but there are steps that you can take daily in order to bring your emotions back into a state of balance.
- Exercising regularly is a great way to keep your physical body in shape, but it could also be extremely beneficial when it comes to balancing your mood and potentially reducing your feelings of anger. The workouts could also help reduce your stress, as well as lift up your mood and decrease feelings of depression and anxiety. Plus, physical activity could stimulate the release of endorphins and serotonin. You may find that, once you start a consistent workout routine, your mood swings diminish, or perhaps the severity of your irritability and anger diminish. And your workouts do not need to be complicated either. Taking a brisk walk outside is one way to get the body moving. Or you could join a yoga studio, Pilates studio, gym, or even a dance studio to do something fun and different while learning a new skill and meeting new people. The goal is to get your heart rate up and your blood flowing. Once you do, you might even start losing weight, sleeping better, and building strength, which could also help you feel better and more confident.
- Eating a healthy and balanced diet, as well as staying hydrated, might also be beneficial when it comes to menopause and anger. Experts recommend focusing on getting a variety of nutrients, such as omega-3fatty acids and protein, directly from your food. And sticking with organic, whole, natural ingredients is best. Also, reducing your intake of simple carbohydrates, sugar, alcohol, and caffeine may even help you feel more balanced.
- Taking supplements could help fill in nutritional gaps in your diet so you can rest assured that you are giving your body what it needs to stay healthy. For example, GABA (gamma-amino butyric acid) could serve as a natural tranquilizer to calm you down. And tryptophan, which is an amino acid, could also release more serotonin and help you relax naturally, thereby reducing your feelings of depression and anxiety. Consider talking to a doctor or nutritionist to find out about other supplements like Estroven that you can take safely in order to regulate your mood naturally during menopause.
- Finding a creative outlet for your emotions is another great way to manage your anger and other negative feelings during menopause. You could, for example, write down how you feel in the form of a short story or poem. Or you could paint or draw images that reflect how you feel as a means to release those emotions in a positive way. You could even turn to cooking, music, dancing, or anything else that helps you feel as though you’re channeling your emotions in a way that allows you to use them to do something good. Doing so may also help prevent you from lashing out at the ones you care about.
- Meditation may be a means by which you could calm your mind and your emotional state. There are a variety of meditations that you can try, from those that have you focusing on your breath, to those that have you reciting a mantra. The goal of meditation isn’t to stop your thoughts completely or suppress your emotions, but rather to simply quiet the mind as best as possible and get away from the hustle and bustle of your day for a little while. A simple 10-minute meditation every morning could set the stage for a calmer day, and you could also end your night with a soothing meditation that may help prepare you for a restful night’s sleep.
- Herbal remedies might be effective if you wish to take a natural approach to controlling your anger. A couple of good examples are passionflower and valerian, both of which have calming effects on the body and mind. If you are not sure if it is safe to take these herbs, consult with your doctor first.
- If you have tried out a lot of natural approaches but you aren’t feeling more in control or your anger is feeling more like uncontrollable rage, consider speaking with your doctor. He or she may be able to prescribe medications or hormone replacement therapythat might help bring your emotions back into balance. And you could even talk to your doctor about the potential benefits of seeing a therapist. The bottom line is that you should not be afraid or embarrassed to talk to your doctor about what you are experiencing and feeling, as it is normal and there are several remedies available that you could try.
Ultimately, the goal is to deal with your menopause anger in the most positive ways possible. Recognize that your negative feelings are normal, and that many women go through what you are going through, so you are not alone. As you start to try out different strategies that could help reduce your anger and lift your mood, you will begin figuring out what works for you and what doesn’t. With time and the right approach, you could start to feel more like yourself again, despite all of the changes that your body is going through at this time in your life.