During menopause, many women experience mood swings, or sudden changes in temperament. Depending on how these symptoms affect you, various methods may be more or less successful. Women deal with these emotions differently, and thankfully, there is a wide range of guidance and possible solutions, from lifestyle changes to natural or prescribed medicine. Read on to discover some approaches that many women find helpful when trying to alleviate feeling irritable, angry, tired, and unhappy.
How to Manage These Emotions
Learn more about angry, tired, irritable, and unhappy and how many women can find relieve from them.
Learning how to manage irritability can be a challenge, and it takes some commitment and patience. First of all, it is important to understand that you may be exhibiting impatience and a short temper without realizing it. After achieving this state of self-awareness, it is easier to take steps in managing feeling irritable; below are a few ideas regarding how to do so:
- Taking time for yourself
- Practicing breathing exercises
- Relaxation therapies such as yoga, massage, and tai-chi
Coping with anger is often difficult because it requires profound self-examination. Some long-term practices may be beneficial. However, it is most often a quick fix that is required to alleviate anger. Some useful actions include:
Stepping away from the situation. If you feel your temper flaring, if it is possible, try to take yourself out of the scene so that you can properly evaluate the different choices there are for addressing the matter at hand.
Counting from one to ten. An infamous anger-management technique is to breathe slowly while counting from one to ten. This usually has a calming effect, stopping you from behaving aggressively.
Many women find that going through menopause affects their sleep. Insomnia and fatigue can be detrimental to temperament, causing irritability and impatience. Fortunately, there are many different ways to treat this symptom, including the following:
- Trying to get into a routine by keeping a regular sleeping schedule
- Avoiding strenuous activities before bedtime
- Having lighter evening meals
- Cutting out caffeine
- Exercising regularly
Unfortunately, along with the above emotions, general feelings of sadness and negativity can be quite common among menopausal women. Depending on the severity of this kind of mood, there are a multitude of ways you can try to lift your spirits. Some of these are:
More exercise. It is known that exercising causes a release of endorphins in the body - these are neurotransmitters that have the ability to prompt feelings of pleasure and happiness.
Improved diet. Food and drinks can indirectly affect your mood, specifically because those that are high in fat or contain caffeine can impact your sleep or cause other health problems and therefore stress.
Antidepressants. In some cases, if feelings of despondency become frequent and severe, a doctor may prescribe antidepressants. Research reveals that oftentimes these work best when administered in conjunction with hormone replacement therapy (HRT). However, both are related to serious side effects.
Hormone therapy. The drop in estrogen and change in hormonal balance is often the reason behind feelings of negativity due to the effects these have in the brain. Therefore, some women opt for HRT, which supplements low hormone levels. Women should consult their doctors before taking HRT.
Feeling irritable, angry, tired, and unhappy can be difficult to handle from your own point of view, but also from the perspective of your loved ones. Initially, developing your knowledge about how they can best be managed is invaluable. For further information about coping methods, keep reading for 4 home cures for menopausal irritability.
- Graziottin, A. & Serafini, A. (2009). Depression and the menopause: why antidepressants are not enough? Menopause International, 15(2), 76-81. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/19465674
- Harvard Medical School (2007). Twelve Simple Tips to Improve Your Sleep. Retrieved May 4, 2017, from http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips
- The State of Queensland. (2011). Preventing and Managing Anger. Retrieved May 4, 2017, from https://www.health.qld.gov.au/__data/assets/pdf_file/0032/390965/defusing_anger_fsw.pdf