Coping With Mood Swings During Perimenopause With Effective Natural Remedies

natural remedies for perimenopause mood swings

Perimenopause, a phase many women encounter, marks a significant turn filled with a host of changes, impacting both the body and emotions. This transitional phase, often leading to irritability, fatigue, anxiety, sleep problems, and other factors affecting mood, can feel like a complex puzzle. This is what is known as Perimenopausal Mood Swings. But in this blog, we’ll dive into the connection between mood swings and perimenopause. Not just this, but we also look at some effective natural remedies to reduce these mood swings during perimenopause. So let’s get started!

What Causes Mood Swings During Perimenopause?

What Causes Mood Swings During PerimenopauseLet’s take a step back to your teenage years when the start of your menstrual cycle brought about emotional changes due to shifting estrogen and progesterone levels. This hormonal flux often resulted in mood swings, a familiar symptom of PMS (Premenstrual Syndrome).

Now, fast-forward to perimenopause, the natural transition towards the end of your reproductive years, accompanied by its own set of hormone-related changes. 

During perimenopause, the production of hormones, particularly estrogen from your ovaries, starts to vary more than before, fluctuating between high and low levels. It’s this erratic production of estrogen that becomes a key player in the perimenopausal orchestra, often contributing to the telltale symptoms, mood swings being one of them.

Therefore, understanding these hormonal shifts is a crucial step in navigating perimenopausal mood swings.

Symptoms of Mood Swings During Perimenopause

The hormonal changes affecting your menstrual cycle in perimenopause can extend their influence on your emotional well-being. The physical symptoms of menopause may also contribute to stress and fatigue, amplifying the impact on your mood. Some of the common symptoms of perimenopause that may trigger mood swings include: 

  • unpredictable emotional shifts
  • sadness without a clear cause
  • heightened sensitivity to stressors
  • heightened irritability
  • increased anxiety
  • increased tendency to cry or feel teary-eyed
  • difficulty concentrating and memory lapses
  • withdrawing from social activities or experiencing changes in your relationships

Recognizing these symptoms is the first step toward managing perimenopausal mood swings effectively. 

How Can I Cope With Mood Swings During Perimenopause: Effective Natural Remedies?

Navigating the emotional rollercoaster of perimenopausal mood swings can be challenging, but several natural remedies offer effective support. These remedies focus on holistic approaches to address the root causes of mood swings, promoting overall well-being during this transitional phase.

Herbal Supplements

Effective Natural Remedies To Manage Mood Swings During Perimenopause

  • Black Cohosh: Widely recognized for its potential to alleviate menopausal symptoms, black cohosh has shown promise in regulating hormonal imbalances associated with perimenopause and may help regulate hormonal fluctuations, reducing the intensity of mood swings.
  • St. John’s Wort: Known for its mood-enhancing properties, St. John’s Wort is considered a natural remedy for managing mild to moderate depression and mood swings.
  • Evening Primrose Oil: Rich in gamma-linolenic acid (GLA), evening primrose oil may contribute to hormonal balance, offering relief from mood swings.

Balanced Diet and Nutrition

  • Omega-3 Fatty Acids: Prioritize foods rich in omega-3 fatty acids, such as fatty fish, flaxseeds, and walnuts. These nutritional powerhouses contribute to brain health and may act as a shield against mood swings, fostering emotional resilience.
  • B-Vitamins: Incorporate foods rich in B-vitamins, such as whole grains and leafy greens, to support the nervous system and combat mood fluctuations.

Mind-Body Practices

  • Yoga: Yoga can be a powerful ally in reducing stress and smoothing out the waves of perimenopausal mood swings. Engaging in regular yoga sessions can promote relaxation, reduce stress, and enhance emotional well-being.
  • Meditation: Practicing mindfulness meditation can help you manage stress and cultivate a calmer mindset, reducing the impact of mood swings.


  • Lavender Oil: Known for its calming properties, lavender oil in aromatherapy can create a soothing environment, potentially easing mood swings.

Physical Exercise

  • Aerobic Exercise: Activities like brisk walking, jogging, or cycling can boost endorphin levels, acting as natural mood lifters.


  • Water Intake: Staying adequately hydrated is crucial. Dehydration can exacerbate mood swings, so ensure you drink enough water throughout the day.

Social Support

  • Connect with Others: Building a support system of friends and family can provide emotional support, helping you navigate mood swings more effectively.

Hormone-Regulating Activities

  • Consistent Sleep Schedule: Establishing a regular sleep routine contributes to hormonal balance and overall emotional well-being.

Stress Management

  • Deep Breathing Exercises: Incorporating deep breathing exercises into your daily routine can be a simple yet powerful tool for managing stress and mood swings.

Dietary Adjustments

  • Limit Caffeine and Sugar: Excessive caffeine and sugar intake can contribute to mood swings. Consider moderating your consumption for a more stable emotional state.

Art and Creativity

  • Expressive Outlets: Engage in creative activities or hobbies that provide an outlet for self-expression, offering a positive channel for emotions.

Exploring these natural remedies in combination with lifestyle adjustments can empower you to cope with and mitigate the impact of mood swings during perimenopause. Embarking on this journey of incorporating natural remedies requires patience and self-awareness. Listen to your body, monitor changes, and consult with healthcare professionals as needed.

Consider Professional Help

Consider Professional Help

Fortunately, various avenues of support are available, ranging from counseling to medication or a combination of treatments. If mood swings significantly impact your well-being, consulting a mental health counselor or seeking a referral from a general practitioner is crucial.

Hormone Therapy

For those grappling with severe symptoms, hormone therapy may be considered. This medical intervention aims to rebalance hormonal levels, alleviating mood swings and other menopausal symptoms. It’s essential to discuss the potential benefits and risks with a healthcare professional to make an informed decision.

Counseling Resources

In the realm of counseling, resources like MantraCare and TherapyMantra are widely recognized for providing support and counseling to individuals dealing with depression and anxiety. Their expertise can offer valuable insights and coping mechanisms tailored to your unique situation.


As we conclude this exploration into natural remedies for perimenopausal mood swings, it’s clear that this transitional phase demands a nuanced and holistic approach. Perimenopause, with its hormonal ebbs and flows, can present challenges that extend beyond the physical realm into the intricate landscape of emotions.

By delving into herbal supplements, embracing balanced nutrition, and adopting mind-body practices, you empower yourself with a diverse toolkit to navigate the waves of mood swings. These remedies, each offering a unique contribution, underscore the importance of a comprehensive approach to well-being.

Remember, your journey through perimenopause is unique, and what works for one may not be a perfect fit for another. It’s a process of self-discovery, where small lifestyle adjustments, supportive social connections, and professional guidance all play integral roles.

If you are facing menopause related issues, menopause treatment at HerMantra can help. Book your free trial online menopause treatment session now.