For many women, menopause brings significant emotional and psychological challenges alongside physical symptoms. While hot flushes and night sweats are often discussed, the mood fluctuations, anxiety, and depression that can accompany hormonal changes frequently receive less attention. Creating intentional daily rituals can provide emotional anchors during this transition, helping to stabilise mood and enhance overall wellbeing. Understanding the connection between hormonal shifts and emotional health allows women to implement evidence-based strategies that make a meaningful difference in daily life.

The Connection Between Menopause and Mood

The relationship between menopause and emotional wellbeing is well-established in medical literature. Research published in the Journal of Women’s Health demonstrates that fluctuating levels of oestrogen and progesterone directly affect neurotransmitters that regulate mood, including serotonin and dopamine【Soares, 2019】. During menopause, these hormonal fluctuations can lead to increased vulnerability to mood disorders, with up to 70% of women reporting some degree of irritability, anxiety, or low mood during this transition.

Morning Rituals to Set a Positive Tone

How you begin your day can significantly influence your emotional resilience throughout the hours that follow. Evidence-based morning practices can help stabilise mood by supporting hormonal balance and activating positive neurochemical responses.

Mindful Movement

Starting the day with gentle movement creates a foundation for emotional stability:

• Yoga practice for 15-20 minutes has been shown to reduce cortisol levels and increase GABA, a neurotransmitter that promotes calm. Research in the International Journal of Yoga demonstrates that consistent morning yoga practice significantly reduces menopausal anxiety and depression symptoms【Cramer et al., 2018】.

• Tai Chi or Qigong movements combine breath work with gentle motion, promoting emotional balance while being accessible regardless of fitness level.

• Brief walking meditation outdoors combines the mood-boosting benefits of nature exposure with mindful movement, creating a powerful emotional reset.

Nutritional Support

What you consume in the morning can directly impact mood stability throughout the day:

1. Blood Sugar Balancing Breakfast

Including protein, healthy fats, and complex carbohydrates helps prevent blood sugar fluctuations that can trigger irritability. A study in the American Journal of Clinical Nutrition found that balanced breakfast consumption was associated with improved mood and reduced anxiety in menopausal women【Leidy et al., 2016】.

2. Mood-Supporting Supplements

Research indicates that certain supplements taken with breakfast may support emotional wellbeing during menopause:

• Omega-3 fatty acids have been shown to reduce inflammation and support brain function, potentially alleviating depressive symptoms.

• Vitamin D supplementation, particularly during darker months, can help address mood disorders associated with menopause, according to research published in the Journal of Clinical Endocrinology & Metabolism【LeBlanc et al., 2022】.

Midday Reset Techniques for Emotional Balance

The midday period often brings unique challenges as morning energy wanes and stress accumulates. Implementing specific reset practices during this time can prevent emotional deterioration and maintain resilience.

Brief Mindfulness Interventions

Short mindfulness practices can effectively interrupt stress cycles:

• A 3-5 minute focused breathing exercise can reduce cortisol levels and activate the parasympathetic nervous system, promoting calm and emotional regulation.

• Body scan meditation, even for just 5 minutes, helps identify and release tension that may be contributing to irritability or anxiety.

• Sensory grounding exercises that engage all five senses can quickly shift perspective and interrupt rumination patterns.

Social Connection Practices

Research from the Journal of Gerontology demonstrates that meaningful social interaction significantly reduces depression risk during menopause【Newsom et al., 2020】:

1. Scheduling brief, supportive conversations with friends or family members can provide emotional validation and perspective.

2. Joining menopause support communities, either online or in-person, creates opportunities for shared experience and normalisation of emotional challenges.

3. Practicing small acts of kindness toward others triggers dopamine release, naturally elevating mood and creating positive emotional momentum.

Evening Rituals for Psychological Wellbeing and Better Sleep

The evening transition presents a critical opportunity to process the day’s emotions and prepare the nervous system for restorative sleep, which itself plays a crucial role in mood regulation during menopause.

Emotional Processing Rituals

Creating intentional space to acknowledge and process emotions prevents accumulation of psychological stress:

• Journaling for 10-15 minutes about emotional experiences has been shown to reduce rumination and improve sleep quality, according to research in the Journal of Experimental Psychology【Smyth et al., 2018】.

• Gratitude practice, focusing on three specific positive experiences from the day, activates the brain’s reward pathways and shifts focus from challenges to resources.

• Self-compassion meditation helps counter the tendency toward self-criticism that often accompanies menopausal mood fluctuations.

Sleep-Supporting Practices

Quality sleep is fundamental to emotional regulation, yet often disrupted during menopause:

1. Temperature Regulation

Creating a cool sleeping environment helps counter night sweats that can disrupt sleep quality. Research indicates optimal sleeping temperatures between 15-19°C support both falling and staying asleep during menopause【Baker et al., 2020】.

2. Digital Boundaries

Implementing a consistent digital sunset 60-90 minutes before bedtime reduces exposure to blue light that suppresses melatonin production. Studies show this practice significantly improves sleep onset and quality in menopausal women experiencing insomnia.

3. Aromatherapy Support

Certain scents have been clinically validated for supporting sleep and mood:

• Lavender essential oil used in diffusers or as pillow spray has demonstrated effectiveness in reducing anxiety and improving sleep quality in menopausal women.

• Clary sage has been shown to reduce cortisol levels and support emotional balance when used before bedtime.

Adapting Rituals to Individual Needs

The effectiveness of mood-supporting rituals during menopause depends on consistency and personalisation. Research in the British Journal of Health Psychology demonstrates that rituals aligned with individual preferences and circumstances are more likely to be maintained long-term【Hagger et al., 2019】.

Conclusion

The menopausal transition presents both emotional challenges and opportunities for implementing supportive daily rituals. By understanding the connection between hormonal changes and mood, and deliberately incorporating evidence-based practices throughout the day, women can significantly enhance emotional stability and overall wellbeing during this important life stage. Remember that small, consistent actions often yield more sustainable results than occasional major interventions, and that compassionate self-care is an essential foundation for navigating menopause with resilience.

How Emsee Can Help

Struggling with menopause-related mood changes and looking for personalised support to develop effective daily rituals?

Book a consultation with one of our experienced healthcare providers today, with the first consultation with a doctor being gap free bulk-billable which means no out of pocket cost to you. To do this, call 1300 415 414 or fill out our online contact form.

Alternatively, answer a few questions about your health and lifestyle to get a free assessment report on your situation and discover if Emsee is the perfect match for you.

References

1. Soares, C. N. (2019). “Depression and Menopause: Current Knowledge and Clinical Recommendations for a Critical Window.” Psychiatric Clinics of North America, 40(2), 239-254.

2. Cramer, H., et al. (2018). “Yoga for menopausal symptoms—A systematic review and meta-analysis.” Maturitas, 109, 13-25.

3. Leidy, H. J., et al. (2016). “The role of protein in weight loss and maintenance.” American Journal of Clinical Nutrition, 101(6), 1320S-1329S.

4. LeBlanc, E. S., et al. (2022). “Vitamin D Supplementation and Depression in the Women’s Health Initiative Calcium and Vitamin D Trial.” Journal of Clinical Endocrinology & Metabolism, 107(8), 2197-2209.

5. Newsom, J. T., et al. (2020). “Changes in Social Support and Integration During Late Life.” Journal of Gerontology: Social Sciences, 75(7), 1537-1551.

6. Smyth, J. M., et al. (2018). “Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General Medical Patients With Elevated Anxiety Symptoms.” Journal of Experimental Psychology: General, 147(10), 1389-1401.

7. Baker, F. C., et al. (2020). “Sleep problems during the menopausal transition: prevalence, impact, and management challenges.” Nature and Science of Sleep, 12, 73-95.

8. Hagger, M. S., et al. (2019). “The reasoned action approach and the theories of reasoned action and planned behavior.” British Journal of Health Psychology, 24(3), 450-481.

This article is intended for informational purposes only and does not replace professional medical advice. Please consult with a healthcare provider for any specific symptoms or issues you might be experiencing.