Menopause doesn’t just bring physical symptoms like hot flashes and night sweats—it may also stir up unexpected emotions, racing thoughts, and a brain fog that may make you feel like you’re losing your edge. You may have even found yourself Googling “how to calm your mind” at 2 in the morning. And while it may be frustrating, it’s an unfortunate truth that many women experience mood shifts, anxiety, and brain fog during this hormonal transition that can leave you feeling both physically and mentally exhausted.
The good news? There are simple, science-backed ways to soothe your mind, body, and soul – and it all starts with understanding what’s happening, what’s causing it and how you can support yourself through it.
Hormonal Shifts May Shift Your Mind and Mood
As estrogen levels decline during the menopause transition, the brain undergoes changes that can impact memory, emotional regulation, and even stress response.1 These shifts may lead to heightened anxiety, irritability, or persistent worry, especially during perimenopause and early postmenopause. In fact, many women feel overwhelmed or anxious during this time, even those who may have never struggled with mental health before.2
Estrogen can have an impact on cortisol, the body’s primary stress hormone. Therefore, when hormone levels dip, your body may react more intensely to stress, making it harder to relax.3,
Brain Fog Is Manageable
Have you ever experienced that spaced-out feeling or have a sudden inability to recall names or where you placed your keys? This is often referred to as menopause-related brain fog. Brain fog, a collection of symptoms including issues with being able to concentrate, think clearly or remember5, is commonly linked to changes in the hippocampus and prefrontal cortex—areas involved in memory and attention6
The National Council on Aging confirms that this foggy feeling is especially common during perimenopause and early postmenopause, but it often improves over time.7
Anxiety May Feel New or Intensified
During perimenopause, you might ask yourself: how can I calm my mind when I feel this anxious out of nowhere? Estrogen levels do impact serotonin and GABA, two neurotransmitters found in the brain that regulate mood. When estrogen declines, anxiety may rise, sometimes mimicking panic attacks or generalized anxiety disorder.8
The good news? Even small lifestyle changes may make a big difference in calming your nervous system, but it’s always important to check in with your healthcare provider first, especially if these are new symptoms for you.
Support Your Brain Health with Mind–Body Strategies
Feeling better isn’t just about treating your symptoms—it’s about protecting your brain and nourishing your emotional resilience. Experts suggest incorporating meditation, movement, and deep breathing exercises into your routine to support long-term brain health.9
In fact, practicing daily mindfulness and stress-reduction techniques is now recommended by leading gynecological groups, like ACOG.10
Stanford Medicine also highlights the importance of mental health support during this transition. Its menopause mental health initiative emphasizes that women should not feel alone or dismissed during this time—your feelings are valid and treatable.11
Simple, Evidence-Backed Ways to Relax
If you’re not sure how to calm down your anxiety when it hits out of nowhere, you could consider trying one the following techniques:12
● Five-five-five breathing: Inhale your breath for five seconds, hold for five, exhale for five
● Guided meditation apps: Easy to use and often free, these apps can help you get started with simple, beginner meditation techniques
● Gentle movement: Yoga, walking, or tai chi may help to regulate cortisol levels and reduce stress
● Daily routines: Consistent sleep and meal times may help to reduce stress
● Self-compassion: Remember, your brain and body are doing their best! Be kind to yourself.
Additional stress management techniques—like journaling, prioritizing sleep, and reducing multitasking— can also be considered as effective tools to restore calm.
When to Seek More Support
Integrative menopause clinics offer mind–body programs that combine nutrition, stress management, and counseling. These programs are designed to soothe your mind, body, and soul in addition to your symptoms.13
In a 2024 study, researchers found that structured wellness interventions during menopause significantly improved emotional wellbeing, even for women experiencing moderate to severe distress.14 And a large-scale public health study confirmed that integrated mental and hormonal care can greatly improve outcomes for women in midlife.15
A Gentle Reminder
Menopause may be a natural part of life, but that doesn’t mean you have to tough it out alone. Whether you're navigating brain fog, stress, or emotional ups and downs, there are evidence-backed ways to help you feel better. Small daily rituals, calming practices, and informed care can go a long way.
Resources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6843314/
- https://www.webmd.com/menopause/learning-relax-during-menopause
- https://www.sciencedirect.com/science/article/abs/pii/S0378512208002582
- https://www.health.harvard.edu/womens-health/menopause-and-brain-fog-whats-the-link
- https://my.clevelandclinic.org/health/symptoms/brain-fog
- https://www.sciencedirect.com/science/article/pii/S0166223625000177
- https://www.ncoa.org/article/how-to-handle-menopause-brain-fog
- https://www.webmd.com/menopause/features/anxiety-menopause
- https://healthmatters.nyp.org/how-to-protect-your-brain-health-during-menopause/
- https://www.acog.org/womens-health/experts-and-stories/the-latest/mood-changes-during-perimenopause-are-real-heres-what-to-know
- https://med.stanford.edu/news/insights/2024/05/mental-health-menopause-perimenopause-solutions.html
- https://mydoctor.kaiserpermanente.org/mas/news/stress-and-menopause-how-to-cope-2241585
- https://www.uclahealth.org/medical-services/obgyn/menopause/clinical-services/integrative-health
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11465887/
- https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2022.1045642/full
