When we talk about menopause, the conversation often revolves around hot flashes, night sweats, and unpredictable cycles. But what about the mental health impact? Many women are blindsided by the anxiety, low mood, and even full-blown depression that can accompany perimenopause and menopause.
If you’ve been feeling unusually irritable, overwhelmed, or down during this stage of life, you’re not alone. Research shows that hormone fluctuations in perimenopause and menopause can significantly increase the risk of anxiety and depression—yet too few women are warned about it.
At Oona, we believe in supporting every aspect of your well-being, from physical to emotional health. Let’s talk about what’s happening, why it matters, and what you can do to take control of your mental health during this transition.
Hormones, Mood, and Mental Health: What’s the Connection?
The connection between menopause and mental health isn’t just in your head—it’s deeply rooted in physiology.
As you transition through perimenopause, your estrogen and progesterone levels fluctuate unpredictably before eventually declining. These hormones don’t just regulate your reproductive system; they also play a major role in brain chemistry.
- Estrogen influences serotonin and dopamine, the brain’s “feel-good” chemicals. When estrogen levels drop, it can lead to mood swings, irritability, and a higher risk of depression.
- Progesterone has calming effects, helping to balance mood. A decline in progesterone can contribute to increased anxiety and difficulty sleeping.
- Cortisol levels may rise, especially if you’re experiencing stress, sleep disturbances, or significant life changes—all of which are common during perimenopause and menopause.
The result? Many women report increased feelings of unease, emotional sensitivity, and a sense that they “just don’t feel like themselves.”
How Common Are Anxiety and Depression in Menopause? (Canadian Data)
If you’re feeling more anxious or low than usual, you’re far from alone. Canadian studies have shown a strong link between menopause and mental health challenges:
- A Menopause Foundation of Canada survey found that 75% of Canadian women experience anxiety during perimenopause or menopause, while 46% report symptoms of depression.
- Many women don’t recognize these symptoms as related to menopause—58% were unaware that anxiety and depression could be menopause-related.
- A study published in the Canadian Journal of Psychiatry found that middle-aged women were significantly more likely to experience depressive symptoms than younger or older women.
- The risk of major depression doubles during perimenopause compared to premenopausal years.
Yet, despite how common these challenges are, menopause-related mental health concerns are rarely discussed in medical settings. Many women struggle in silence, unsure if what they’re feeling is “normal” or if they should seek help.
If this sounds familiar, know that you don’t have to go through this alone. Book a visit with one of our naturopaths or mental health practitioners today and get the support you deserve.
Signs You Might Be Experiencing Menopause-Related Anxiety or Depression
While everyone’s experience is unique, here are some common symptoms to look out for:
Menopause-Related Anxiety Symptoms:
✔ Feeling on edge or constantly worried
✔ Unexplained panic attacks
✔ Racing thoughts, especially at night
✔ Increased irritability or restlessness
✔ A sense of impending doom
Menopause-Related Depression Symptoms:
✔ Persistent sadness or low mood
✔ Lack of motivation or interest in things you once enjoyed
✔ Changes in appetite or weight
✔ Fatigue and trouble concentrating
✔ Feelings of worthlessness or hopelessness
These feelings aren’t just part of “normal aging”—they are real, treatable symptoms of menopause-related hormonal shifts. The good news? There are solutions.
What Can You Do? Evidence-Based Strategies for Mental Well-being
At Oona, we take a holistic, evidence-based approach to menopause care. Here’s what you can do to support your mental health during this transition:
1. Get Your Hormones Checked
If you’re experiencing mood changes, talk to a healthcare provider about hormonal testing. Bloodwork can provide insight into estrogen, progesterone, and other key markers that influence mood.
Our naturopaths specialize in hormone health and can guide you through testing and treatment options, including bioidentical hormone therapy, herbal support, and lifestyle adjustments.
💡 Book a hormone consultation with our team today.
2. Prioritize Nutrition for Brain Health
A diet rich in healthy fats, protein, and fiber can support mood regulation. Key nutrients include:
- Omega-3 fatty acids (found in salmon, walnuts, flaxseeds) for brain health
- Magnesium (found in leafy greens, nuts, dark chocolate) for stress reduction
- B vitamins (found in whole grains, eggs, legumes) for energy and mood support
If you’re unsure where to start, our naturopaths can help create a customized nutrition plan tailored to your needs.
3. Support Your Body Through Movement
Exercise is a powerful antidepressant—and it doesn’t have to be intense to be effective. Activities like yoga, walking, and strength training can:
✔ Reduce anxiety and depression
✔ Improve sleep quality
✔ Boost confidence and self-esteem
We offer pelvic physiotherapy and movement therapy to help women feel strong and supported in their bodies.
💡 Looking for a personalized movement plan? Book a session with our team.
You Are Not Alone—And You Don’t Have to Suffer in Silence
Anxiety and depression during perimenopause and menopause are real—and they’re treatable. You don’t have to “push through” or accept feeling unwell.
At Oona, we offer comprehensive menopause care that focuses on your whole well-being—because your mental health matters just as much as your physical health.
💡 Take the first step: Book a consultation with one of our experts today.
