Mood swings during perimenopause: what’s happening to your mood?
Mood swings during perimenopause: what’s happening to your mood?
Mood swings are a common symptom of perimenopause. Learn why they happen, how to recognise them, and what helps stabilise your mood.
Dec 1, 2025
Maybe this sounds familiar: one day you feel cheerful and full of energy, the next you burst into tears or snap at something small. Mood swings are one of the most common symptoms of perimenopause. Around 66% to 73% of women experience them in some form. And while it’s normal, it can feel incredibly tough.
Table of contents
Why mood swings are so common
How to tell the difference from depression
What can help stabilise your mood
When medical support may be useful
Why mood swings are so common
The main explanation lies in your hormones. During perimenopause, oestrogen and progesterone fluctuate dramatically. These hormones influence serotonin and dopamine, the chemicals that regulate your mood. As a result, you may feel upbeat one day and unexpectedly low or irritable the next. It’s very similar to the emotional ups and downs many women experience in puberty, pregnancy, or the postpartum period.
How to tell the difference from depression
Mood swings are a normal part of this stage of life and usually ease as your hormones stabilise. But if you notice that you’ve been feeling low for weeks at a time, that you’ve lost interest in things you normally enjoy, or that dark thoughts creep in, it may be more than just hormonal shifts. In that case, it’s important to reach out for professional support.
What can help stabilise your mood
There’s no magic pill against mood swings, but there are several ways to support yourself. Relaxation techniques such as breathing exercises, meditation, or yoga can calm your body and reduce tension. Even a few minutes a day can make a noticeable difference.
Movement is another powerful tool. Exercise stimulates the release of endorphins and dopamine - your brain’s natural mood boosters. Whether it’s walking, cycling, or trying strength training, any kind of movement can help improve your mood and give you a sense of control.
Nutrition also plays a role. A healthy gut microbiome supports mental wellbeing. Eating fibre-rich vegetables and fruit, enough protein, and healthy fats from sources like nuts and oily fish can all contribute to more emotional balance.
When medical support may be useful
For some women, hormone therapy provides relief from mood swings, although results vary. A doctor can help determine which options may be appropriate for you. In more severe cases, for example if mood swings develop into depression, medication such as antidepressants may also be considered.
At Flouria, we offer a personalised care trajectory for perimenopause, including consultations with perimenopause experts and prescription of HRT. For more information, click here.
In summary
Mood swings during perimenopause are a sign that your body is changing. They can feel confusing and sometimes overwhelming, but you’re not alone. There are practical ways to support yourself - from relaxation and movement to medical care when needed.
Key takeaways
Hormonal fluctuations are the main cause of mood swings during perimenopause.
Relaxation, exercise, and healthy nutrition can help stabilise your mood.
Stay aware of signs of depression and seek professional help if your symptoms get worse.
References:
Liu, Y., Fu, X., Guan, B., Cui, R., & Yang, W. (2025). The Role and Mechanism of Estrogen in Perimenopausal Depression. Current neuropharmacology, 10.2174/011570159X371863250327073835. Advance online publication. https://doi.org/10.2174/011570159X371863250327073835
Rasgon, N., Shelton, S., & Halbreich, U. (2005). Perimenopausal mental disorders: epidemiology and phenomenology. CNS spectrums, 10(6), 471–478. https://doi.org/10.1017/s1092852900023166
Musial, N., Ali, Z., Grbevski, J., Veerakumar, A., & Sharma, P. (2021). Perimenopause and First-Onset Mood Disorders: A Closer Look. Focus (American Psychiatric Publishing), 19(3), 330–337. https://doi.org/10.1176/appi.focus.20200041
Gordon, J. L., Eisenlohr-Moul, T. A., Rubinow, D. R., Schrubbe, L., & Girdler, S. S. (2016). Naturally Occurring Changes in Estradiol Concentrations in the Menopause Transition Predict Morning Cortisol and Negative Mood in Perimenopausal Depression. Clinical psychological science : a journal of the Association for Psychological Science, 4(5), 919–935. https://doi.org/10.1177/2167702616647924
Maybe this sounds familiar: one day you feel cheerful and full of energy, the next you burst into tears or snap at something small. Mood swings are one of the most common symptoms of perimenopause. Around 66% to 73% of women experience them in some form. And while it’s normal, it can feel incredibly tough.
Table of contents
Why mood swings are so common
How to tell the difference from depression
What can help stabilise your mood
When medical support may be useful
Why mood swings are so common
The main explanation lies in your hormones. During perimenopause, oestrogen and progesterone fluctuate dramatically. These hormones influence serotonin and dopamine, the chemicals that regulate your mood. As a result, you may feel upbeat one day and unexpectedly low or irritable the next. It’s very similar to the emotional ups and downs many women experience in puberty, pregnancy, or the postpartum period.
How to tell the difference from depression
Mood swings are a normal part of this stage of life and usually ease as your hormones stabilise. But if you notice that you’ve been feeling low for weeks at a time, that you’ve lost interest in things you normally enjoy, or that dark thoughts creep in, it may be more than just hormonal shifts. In that case, it’s important to reach out for professional support.
What can help stabilise your mood
There’s no magic pill against mood swings, but there are several ways to support yourself. Relaxation techniques such as breathing exercises, meditation, or yoga can calm your body and reduce tension. Even a few minutes a day can make a noticeable difference.
Movement is another powerful tool. Exercise stimulates the release of endorphins and dopamine - your brain’s natural mood boosters. Whether it’s walking, cycling, or trying strength training, any kind of movement can help improve your mood and give you a sense of control.
Nutrition also plays a role. A healthy gut microbiome supports mental wellbeing. Eating fibre-rich vegetables and fruit, enough protein, and healthy fats from sources like nuts and oily fish can all contribute to more emotional balance.
When medical support may be useful
For some women, hormone therapy provides relief from mood swings, although results vary. A doctor can help determine which options may be appropriate for you. In more severe cases, for example if mood swings develop into depression, medication such as antidepressants may also be considered.
At Flouria, we offer a personalised care trajectory for perimenopause, including consultations with perimenopause experts and prescription of HRT. For more information, click here.
In summary
Mood swings during perimenopause are a sign that your body is changing. They can feel confusing and sometimes overwhelming, but you’re not alone. There are practical ways to support yourself - from relaxation and movement to medical care when needed.
Key takeaways
Hormonal fluctuations are the main cause of mood swings during perimenopause.
Relaxation, exercise, and healthy nutrition can help stabilise your mood.
Stay aware of signs of depression and seek professional help if your symptoms get worse.
References:
Liu, Y., Fu, X., Guan, B., Cui, R., & Yang, W. (2025). The Role and Mechanism of Estrogen in Perimenopausal Depression. Current neuropharmacology, 10.2174/011570159X371863250327073835. Advance online publication. https://doi.org/10.2174/011570159X371863250327073835
Rasgon, N., Shelton, S., & Halbreich, U. (2005). Perimenopausal mental disorders: epidemiology and phenomenology. CNS spectrums, 10(6), 471–478. https://doi.org/10.1017/s1092852900023166
Musial, N., Ali, Z., Grbevski, J., Veerakumar, A., & Sharma, P. (2021). Perimenopause and First-Onset Mood Disorders: A Closer Look. Focus (American Psychiatric Publishing), 19(3), 330–337. https://doi.org/10.1176/appi.focus.20200041
Gordon, J. L., Eisenlohr-Moul, T. A., Rubinow, D. R., Schrubbe, L., & Girdler, S. S. (2016). Naturally Occurring Changes in Estradiol Concentrations in the Menopause Transition Predict Morning Cortisol and Negative Mood in Perimenopausal Depression. Clinical psychological science : a journal of the Association for Psychological Science, 4(5), 919–935. https://doi.org/10.1177/2167702616647924
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