If you are going through menopause and finding that your mood has taken a dip, you are not alone. Many women experience emotional changes during this stage of life. While hot flushes and sleep problems are often talked about, the link between menopause and depression can sometimes be overlooked.

As women, we often juggle so many responsibilities at once. Family, work, relationships, ageing parents and our own health can all compete for our time and energy. When hormonal changes arrive on top of everything else, it can feel overwhelming. Understanding what is going on in your body and mind can be the first step toward feeling more like yourself again.

Why menopause can affect your mood

The main hormonal change during menopause is a drop in oestrogen levels. Oestrogen is involved in many processes in the brain, including the regulation of serotonin, which is often called the “feel good” chemical. When oestrogen levels fall, serotonin levels can also change, and this can contribute to feelings of low mood or depression.

Sleep disruption is another common issue in menopause and can play a big role in mental wellbeing. Night sweats, anxiety and insomnia can make it hard to get restorative rest, which leaves you feeling more irritable, tearful or flat during the day. Over time, poor sleep can worsen symptoms of depression.

Life stage factors also matter. The menopause transition often happens at a time when women may be dealing with teenagers, caring for elderly parents, navigating work pressures or thinking about their own ageing. These stresses can combine with hormonal changes to make emotional resilience harder to maintain.

Recognising the symptoms of depression in menopause

It is important to recognise when low mood might be more than just a bad day. Symptoms of depression can include:

• Persistent sadness or emptiness
• Loss of interest in activities you used to enjoy
• Changes in appetite or weight
• Difficulty sleeping or sleeping too much
• Feeling hopeless, worthless or excessively guilty
• Trouble concentrating or making decisions
• Physical symptoms such as fatigue or aches without a clear cause

If you recognise several of these symptoms lasting more than two weeks, it is worth speaking to your GP. Depression is not a weakness or something you should just “push through.” It is a medical condition that can be treated, and there is no shame in asking for help.

Steps you can take to support your mental health

If you are struggling with menopause and depression, there are many ways to support yourself. You might not feel like doing them all at once, and that is okay. Small, steady steps can make a big difference over time.

1. Talk to your healthcare provider
Your GP can discuss treatment options with you, which may include HRT (hormone replacement therapy), talking therapies such as CBT, or in some cases medication for depression. You do not have to decide alone, and your doctor can help you weigh the benefits and risks for your personal situation.

2. Stay connected
Isolation can make low mood worse. Try to stay in touch with friends or family, even if you do not feel like it. Joining a menopause support group, either locally or online, can also be a lifeline. Hearing “me too” from others going through the same thing can be powerful.

3. Move your body regularly
Exercise is not just about fitness. It releases endorphins and can improve mood, reduce stress and help you sleep better. You do not have to run a marathon. Walking, yoga, swimming or strength training can all be beneficial.

4. Prioritise good sleep
Create a calming bedtime routine, keep your bedroom cool, and avoid screens for at least an hour before bed. If night sweats are a problem, lightweight bedding and moisture-wicking sleepwear can help.

5. Nourish your body
Eating a balanced diet with plenty of vegetables, lean protein, healthy fats and whole grains supports brain health as well as physical health. Reducing caffeine and alcohol can also help with both mood and sleep.

6. Practice self-compassion
It is easy to be hard on yourself when you are not feeling at your best. Try to treat yourself with the same kindness you would offer a friend. This might mean saying no to things that drain you or carving out time for something that brings you joy.

How the Owning Your Menopause app can help

If you are finding it difficult to manage the emotional impact of menopause and depression, our Owning Your Menopause app can be a great source of support. Inside, you will find expert-led workouts, guided meditations, nutrition advice and live events that help you take care of both your body and your mind.

Many members tell us that simply having a structured plan and a supportive community makes a huge difference to their mood, motivation and sense of control. You can dip into calming breathing sessions on tough days, follow energising exercise plans when you need a boost, and join live Q&As to get your questions answered.

Right now, you can get 50% off your first three months with the code STARTNOW50. It is a simple step that could help you feel more supported and more like yourself again. Join us here.

When to seek extra support

If your symptoms are severe, or if you have thoughts of harming yourself, it is important to seek urgent help. Speak to your GP, call NHS 111, or reach out to a helpline such as Samaritans on 116 123. You do not have to go through this alone.

Menopause and depression can be a challenging combination, but with the right support and self-care, it is possible to feel better. Understanding the role of hormones, addressing lifestyle factors, and getting professional help when needed can all be part of the path forward.

This stage of life can also be a time for reassessment and renewal. By taking care of your mental health, you give yourself the chance to rediscover energy, purpose and joy in the years ahead.