Tears, Tantrums & Tea: Navigating the Emotional Jungle of Menopause

Ever felt like you’re starring in your own soap opera, laughing at a dog ad one moment and sobbing over missing car keys the next? If your emotions are riding a rollercoaster and you can’t find the emergency stop button, welcome to the wild and wondrous world of menopause.

You’re not overreacting. You’re recalibrating.  And no, it’s not just you - even if it sometimes feels like you're one surprise email away from turning into a Marvel villain.

Let’s dive into what’s really going on, why it's not just about feeling sad, and how you can ride the emotional waves with a bit more ease (and maybe a decent herbal tea or two… or wine-free wine. We don’t judge).

What’s Actually Happening to Your Emotions in Menopause?

Menopause isn’t just a hormonal shift. It’s a full-body, full-life rebrand. And your emotions? They’re the front-of-house team, letting you know (loudly) that change is underway.

The Estrogen Connection

Estrogen isn’t just the boss of your menstrual cycle. It moonlights as your emotional support hormone, helping to regulate mood via serotonin and dopamine. So when estrogen starts doing the hormonal hokey pokey, now it's in, now it's out, your emotional regulation system takes a hit.

This is why you might be:

• Snapping at your toothbrush for daring to fall in the sink

• Crying because your favourite mug is in the dishwasher

• Avoiding phone calls because small talk feels like an extreme sport

• Feeling… just not quite like yourself

And no, you’re not being dramatic. These are real, physiological shifts. Hormones are tiny but mighty.

It’s Not Just Sadness – The Full Emotional Spectrum

Mood swings get a bad rap. People think it’s all crying in car parks and sulking in supermarkets. But the emotional shifts during menopause are actually far more nuanced (and occasionally bonkers in their timing).

What You Might Be Feeling:

• Anger & Irritability: Like a pot of tea left too long on the hob, you might find yourself bubbling over for seemingly no reason. Declining estrogen and testosterone shorten your fuse. And yes, the sound of your partner’s breathing can suddenly become a valid trigger.

• Anxiety: Racing thoughts at 3am? Feeling like you’re running late for something… even though you're already in bed? Yep. That’s menopause anxiety, and it doesn’t care if your to-do list is actually done.

• Flatness: Sometimes it’s not extreme emotions, it’s the absence of emotion that’s unsettling. If your zest for life has left the group chat, you’re not alone.

• Emotional Sensitivity: Watching an old biscuit ad on YouTube and tearing up? Feel like every song on the radio is about you? Your emotional amplifier is on full volume.
  
  

Nope, you’re not unstable. You’re just in flux. And this phase of life is asking you (sometimes rather rudely) to slow down and listen in.

What Helps? Coping Strategies That Actually Work

The good news? You don’t need to “power through” or wait for this to magically pass. Here are some gently powerful ways to support yourself (no green juices or 4am boot camps required).

Emotional Hygiene (Because Feelings Need Flow, Not Suppression)

Most of us were never taught how to feel our feelings—just how to bottle them up and crack on. But during menopause, your emotions get louder. Why? Because they finally want to be heard.

Emotional hygiene is about tending to those feelings before they pile up and burst out sideways (usually at the dog or your partner for chewing too loudly).

Here’s where somatic practices come in. These are body-based techniques that help emotions move through you instead of getting stuck.

For Anger or Frustration:

• Shaking it out: Stand up and literally shake your arms, legs, shoulders. Sounds silly, works wonders. It discharges the “fight” energy from your nervous system.

• Towel twist: Grab a towel and twist it like you're wringing out your rage. Safe, satisfying, and furniture-friendly.

• Lion’s breath: Inhale deeply, then exhale with a roar—tongue out, eyes wide, sound and all. You’ll feel ridiculous. Then, you’ll feel better.
  

For Sadness or Grief:

• Supported forward fold: Sit or stand, gently fold your body forward and let your head hang. This sends a calming signal to your nervous system and creates space for tears.
  Touch your heart: Place one hand on your heart, one on your belly. Breathe deeply. Acknowledge whatever you're feeling and say, “It’s okay to feel this.”

• Cry consciously: Yep—make time for crying. Put on a song that gets you right in the feels, sit somewhere safe, and just… let it out. Crying is release. Not weakness.
  

For Overwhelm or Anxiety:

• Butterfly hug: Cross your arms over your chest and gently tap your shoulders, alternating sides. This self-soothing technique calms the nervous system quickly.

• Legs up the wall: Lie down, swing your legs up a wall or couch. This resets your stress response and helps when you feel “too much.”
  

And remember: you don’t have to fix your feelings - you just need to feel them. When we let emotions move, they pass. When we fight them or ignore them, they dig in their heels.

This is about tending, not taming. Awareness, not analysis.

2. Stress Reset (Because a Regulated Nervous System = More Emotional Resilience)

When your body is stuck in stress mode, it prioritises survival over balance and emotional steadiness goes out the window. That’s why calming your nervous system is the foundation for all other healing.

Downregulating stress gives your body the robustness it needs to ride the emotional waves of menopause with a bit more ease.

Try this:

• 4-7-8 breathing or simply inhaling for 4, exhaling for 6, for a few minutes

• Epsom salt baths to soothe the body and mind
  Mindfulness: Find a quiet space, focus on your breath, and acknowledge thoughts as they arise—then gently come back to your breath

• Move gently: Stretch, walk, or try tai chi to shift the energy without overstimulating your system
  

It’s not about “getting rid of stress”—it’s about giving your body the tools to come down from it.

3. Support from Within Using Food (But Not Perfection)

Blood sugar dips can turn a calm afternoon into a tearful spiral. That’s why what you eat - and when you eat - can have a huge impact on your mood.

Try to:

• Include protein and fibre with every meal

• Avoid skipping meals or waiting too long to eat

• Reduce sugar, caffeine and alcohol (they can stir up more emotional chaos)

• Add magnesium-rich foods like leafy greens, seeds and dark chocolate (blessed be)
  

You’re not aiming for perfection, just steady fuel to keep you balanced and support your body from the inside out. 

4. Movement That Feels Good

Movement isn’t just for fitness—it’s for emotional flow. When energy stagnates, emotions can too. But when you move, even just a little, everything shifts.

Try:

• Walking when you’re wound up

• Stretching or yoga when you’re tense

• Dancing when you feel flat (yes, kitchen discos absolutely count)

There’s no need for perfection. Just movement that meets you where you are.

5. Sleep Support

Sleep and emotions are deeply connected. But menopause loves to crash the sleep party - hello 3am wakeups and night sweats. Supporting your sleep will go a long way in regulating your mood.

Try:

• Being in bed by 10pm to support liver detox

• Creating an evening wind-down routine: think herbal tea, low lights, no screens
  Using guided meditations or sleep tracks to ease into rest

• Avoiding caffeine after midday

Your body heals and resets while you rest. Give it the chance.

6. Mindset That Supports, Not Shames

You’re not doing it wrong. You’re doing it differently, because your body is changing. Reframing how you speak to yourself through this transition is more powerful than any supplement.

When your thoughts get loud or critical, try swapping them:

“Why am I like this?”
⬇
“What is my body trying to tell me right now?”

And a mantra to carry with you:

“I’m not broken. I’m becoming.”

This shift takes time, but every moment you offer yourself grace is a win.

When to Get Extra Support

If your emotional symptoms feel intense, unmanageable, or are interfering with your daily life, it’s important to talk to your GP or a trusted healthcare provider. Things like perimenopausal depression, anxiety disorders, or thyroid imbalances can sometimes mimic or amplify menopause-related emotional changes.

It’s also a good idea to check in with them before starting any new supplements or remedies. Just because it’s natural doesn’t mean it’s always the right fit for your body.

Gentle, Guided Support Right When You Need It

At Hello Mimi, we get the messy middle of menopause. That’s why we created our 7-Day Menopause Reset, designed to help you deal with not only the physical overwhelm that can come with menopause, but the mental and emotional overwhelm tool. With practical, simple tools that pack a powerful punch, over the course of 7 days you’ll build a toolkit of guided practices that will help you process your emotions more effectively, bring your body back into a state of calm and create more balance in your mindset so that you can navigate this time in your life with more confidence, and more ease.

Need a safe space to laugh, cry, or say “what the actual hell”?

Come join our Facebook community: Mind, Body & Menopause | Powered by Hello Mimi.

We promise zero shame, plenty of hugs, and the occasional relatable meme.

Remember

If you’re feeling all the feelings, it doesn’t mean you’re losing it. It means your body is speaking, and it deserves to be heard.

You’re not “too emotional.”
You’re not “overreacting.”
You’re not “crazy.”

You’re just navigating menopause. And your emotions?

They’re not drama. They’re data. Let’s listen with compassion, and a little bite of chocolate when we need it most.