Depression and menopause — when a person has gone twelve consecutive months without a period — are often deeply linked. The transition leading up to it, called perimenopause, can last several years and involves major hormonal changes. Combined with symptoms like poor sleep, hot flashes, and midlife stress, it’s easy to see why many people experience emotional ups and downs during this time.
In this guide, you’ll learn what causes these mood changes, how to recognize when mood changes and menopause turn into depression, and evidence-based ways to feel better and regain balance.
Can menopause cause depression?
Menopause is a natural part of aging that brings emotional and physical changes. Many people report new or worsening feelings of sadness, irritability, or fatigue during this time.
But can menopause actually cause depression? Yes. Hormonal changes during menopause can increase the risk of depression for some women.
Depression during menopause differs from typical mood swings. Clinical depression involves ongoing feelings of sadness or hopelessness that interfere with daily life. Menopausal mood changes, on the other hand, often come and go. These mood changes may be linked to hot flashes, poor sleep, or stress.
These are some research-backed insights about the connection between menopause and depression:
- Research has shown that the menopausal transition is a high-risk period for developing depressive symptoms, even among women with no prior history of depression.
- It’s more likely that women with a history of depression or premenstrual mood symptoms will experience depression during menopause. However, even without that history, hormone-related changes alone can trigger new or unexpected mood challenges.
- Additionally, people without a history of depression, but who enter menopausal transition early, have a significant risk of experiencing depression during that time.
According to a 2025 report co-published by Carrot and Olly, 70% of women say menopause has affected their mood or mental health, further underscoring how widely the changes are felt.
Why mood changes happen during menopause
Mood changes and menopause intertwine due to multiple contributing biological and circumstantial factors, from hormonal shifts to sleep issues and midlife stress. A person in menopause transition might feel more irritable or anxious than usual, for inexplicable reasons.
Hormonal fluctuations
When estrogen and progesterone levels fluctuate, the balance of key brain chemicals, such as serotonin and dopamine, changes too. These hormones are key components of your reproductive system — but they also play a role in how your brain processes emotions and stress. Estrogen is a “master regulator” for your brain, governing important neurological functions. As estrogen declines, many people become more sensitive to stress or experience mood swings that feel stronger than before.
Sleep disturbances
Hormonal changes also affect sleep. Common symptoms of menopause can make it harder to get consistent rest, including:
- Night sweats and hot flashes
- Difficulty falling asleep and staying asleep
- Fatigue during the day
- Taking more trips to the back room at night
Poor sleep, in turn, worsens mood and concentration, creating a feedback loop between physical and emotional symptoms.
Life stressors
Beyond hormones, midlife stressors (caring for aging parents, career transitions, relationship fluctuations) often overlap with menopause. Remember, these mood changes from menopause don’t mean you’re “just being emotional.” Mood changes are a natural response to critical biological and social transitions occurring at once.
Signs and symptoms of depression in menopause
Depression during menopause often looks similar to depression at other stages of life, but it may be mixed with symptoms of hormonal change. These overlaps can make it harder to know when you’re dealing with depression versus normal mood fluctuations.
No two people will experience depression in menopause exactly the same, but common symptoms include:
- Persistent sadness or emptiness that lasts most of the day, nearly every day
- Loss of interest or pleasure in hobbies, relationships, or activities you usually enjoy
- Fatigue or consistently low energy
- Sleep problems, including insomnia or sleeping too much
- Difficulty concentrating or making decisions
- Increased anxiety or feeling on edge
- Changes in appetite or weight
- Feelings of guilt or worthlessness
If these feelings last for more than two weeks or interfere with your ability to function, it may be more than hormonal mood swings. At that point, professional help is essential, and effective treatments are available.
If you are experiencing these symptoms, you are not alone. In a recent survey, 49% of women reported mood changes as one of their top menopause symptoms, and 51% said their emotional or mental well-being was moderately or significantly affected.
How to cope with depression during menopause
Don’t worry, feeling low or emotionally unsteady during menopause isn’t your permanent new state of being! Many people learn to cope with depression during menopause thanks to the right combination of lifestyle habits, emotional support, and medical care.
Lifestyle adjustments
Simple daily changes can make a meaningful difference in how you feel when you’re experiencing depression during menopause.
Expert-recommended lifestyle adjustments include:
- Movement: Stay active with regular exercise. Studies show that physical activity reduces depressive symptoms in midlife women.
- Diet for energy: Eat for brain health by incorporating foods rich in omega-3s, whole grains, and leafy greens, which have been shown to improve mood and energy levels.
- Sleep quality: Maintain a consistent bedtime routine that prioritizes restful, quality sleep.
- Regular relaxation: Practice mindfulness, meditation, or other relaxation techniques for reducing stress.
Emotional support
Emotional support is just as important as physical care when you’re coping with depression during menopause. There are several options you can pursue for
One-on-one therapy
Talking to a mental health professional can help you make sense of what you’re feeling and build tools for managing stress and mood swings. Therapeutic interventions like cognitive behavioral therapy (CBT) are effective in reducing depression and menopause-related anxiety by helping you recognize and reframe negative thought patterns.
Support groups and community
Connecting with others who understand your experience can also make a big difference. Many people find comfort in support groups, whether they’re online communities or in-person meetings.
Finally, open communication with friends, family, or a trusted partner can lighten the emotional weight. Letting others know how they can support you can make coping with depression during menopause a little easier.
Medical options
Sometimes lifestyle and emotional support aren’t enough on their own, and that’s okay. In these cases, your primary care provider might recommend medical treatments.
Antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs), can relieve symptoms of depression.
Hormone replacement therapy (HRT) is also a popular treatment for people in perimenopause or menopausal transition. For some people, HRT can help stabilize mood, address sleep concerns, and improve quality of life by replenishing estrogen levels. However, HRT can be a controversial treatment option because it has been associated with increased risks of breast and endometrial cancer.
As always, it’s best to discuss medical treatment options with your care provider.
When to seek professional help
Seek help if your depression symptoms last more than two weeks, or if your symptoms are making it hard to manage daily life.
Other red flags that it’s time to talk to a professional include:
- Feeling persistently anxious or restless
- Losing interest in things you used to enjoy
- Struggling with extreme fatigue or trouble sleeping
- Feeling detached or emotionally numb
- Relying on alcohol, food, or medication to cope
You should seek help right away if you ever have thoughts of self-harm or suicide. If that happens, contact emergency services or a trusted crisis line immediately (people in the U.S. can call or text 988 at any time).
Mood changes during menopause can turn into something more serious, so it’s important to know when to ask for help.
Frequently asked questions
Can menopause cause depression in young women?
Yes, it can. Depression can occur during perimenopause, which can start as early as your late 30s or early 40s. During this stage, estrogen levels begin to fluctuate, which can affect mood-regulating brain chemicals. Women who have experienced premenstrual mood changes or postpartum depression are often more sensitive to these hormonal shifts.
Are mood changes during menopause permanent?
No. Mood changes related to menopause are usually temporary. They tend to improve once hormone levels stabilize, although depression should still be addressed through care and support.
When does menopause depression end?
It depends on the person. Some people notice emotional improvement after reaching full menopause (12 months without a period), while others may experience lingering symptoms. On average, depressive symptoms are most common during perimenopause and early menopause.
Does HRT help with depression in menopause?
HRT may help some people by restoring estrogen levels, which can improve mood and energy. However, HRT is not a primary treatment for depression and may not be suitable for everyone. It’s most effective when depression is linked to hormonal changes rather than long-standing major depression. Always talk to your care provider to weigh the benefits and risks.
What’s the difference between depression and 'menopausal blues’?
The “menopausal blues” usually refer to short-term mood swings or irritability that come and go with hormonal changes. Depression lasts two weeks or more and includes a wider range of symptoms like loss of interest, hopelessness, or changes in sleep and appetite.
Finding balance in depression and menopause
If you’re struggling with mood changes or signs of depression from menopause, there are many effective treatments to explore. Between lifestyle changes, therapy, and medical treatment, millions have found relief.
Be patient with yourself, talk openly with trusted people or professionals, and remember: menopause is a transition. You don’t have to go through this alone, and you should feel proud of yourself if and when you decide you need professional support.
As a company that offers integrated support for hormonal healthcare, Carrot empowers patients to care for both the emotional and physical aspects during menopause and perimenopause. Learn how to navigate this stage of life with self-compassion and proactive care with Carrot.
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