Many women notice changes in mood, anxiety or thinking during menopause and perimenopause.

For some, this shows up as feeling more emotional than usual, more on edge, or not thinking as clearly. There can be a sense that something feels different, even if it is hard to put exactly what into words.

These changes often begin during perimenopause, sometimes years before periods actually stop. Because of that, they can feel unexpected, especially if mood or anxiety has not been an issue before.

If this sounds familiar, you are not alone. Many women have similar experiences during perimenopause and menopause.

Perimenopause and Menopause: What’s the Difference?

Menopause is the point at which the period stops altogether. The lead-up to this is known as perimenopause and can last for several years.

During perimenopause, hormone levels can change in ways that feel unpredictable. This is often when changes in mood, anxiety, or concentration first become noticeable.

While menopause is a specific point in time, the experience usually develops slowly and gradually during perimenopause.

When Things Feel Different

One of the more challenging parts of this stage is that the changes are not always easy to describe.

You might notice that you feel more irritable, or that things feel harder to juggle, and situations that would usually be manageable may start to feel more demanding.

There may be periods of feeling flat or disconnected. At other times, it may feel like constant tension or difficulty relaxing.

For some, these experiences come and go, while for others, they may stay around for an extended period of time. Whatever your experience, it can feel unsettling when your usual way of coping no longer seems to work the same way.

Anxiety That Feels New or Different

During this period, anxiety can become more noticeable.

It might show up as increased worry, a sense of tension in the body, or difficulty switching off. Even in the situations where anxiety has been present before, the pattern or intensity can feel different.

It is also very common for sleep to be affected. When sleep becomes lighter or more disrupted, it can make it harder to manage stress, patience, and emotions during the day.

Changes in Thinking and Focus

You might also notice changes in how you think or concentrate.

This is often described as “brain fog”. It might involve forgetting things more easily, losing your train of thought, or taking longer to process information.

These changes can be frustrating, especially in work or busy environments. They can also affect confidence if you are used to feeling organised and mentally sharp.

What Causes the Shift?

There is rarely a single reason.

Hormone changes can influence how the brain manages mood and stress. At the same time, sleep disruption, physical symptoms, and the demands of daily life all contribute.

This stage of life often includes a lot of responsibility. Work, family, caring roles, and broader life changes can all sit alongside these internal changes.

When these factors overlap, things can start to feel more difficult than they used to.

Finding a Way Forward

When things feel different, it can be tempting to push through or expect yourself to function the way you always have.

A more patient and steady approach is often more helpful. Making small adjustments to how you approach your day can make things feel more manageable.

Some practical ways to start include:

• Breaking tasks into smaller steps so they feel less overwhelming
• Keeping a simple daily routine to reduce the need for constant decision-making
• Writing things down or using reminders to support memory and organisation
• Allowing extra time for tasks, especially when concentration feels slower
• Building in short breaks to manage energy and reduce mental fatigue
• Focusing on one task at a time rather than trying to manage everything at once
• Taking a brief pause when feeling overwhelmed, such as stepping away or slowing your breathing
• Setting boundaries and communicating clearly with those around you as it relates to expectations and needs
• Being kind to yourself and giving yourself grace when feeling like you don’t have the energy or effort available to give to a task or situation in that moment

These are not about doing more, but about adjusting how you work with your current capacity.

It can take time to find what works for you. Small changes, repeated consistently, are often more helpful than trying to make large changes all at once.

If things are not settling or are starting to affect your day-to-day life, speaking with your GP can be a helpful next step. They can help you work through what might be contributing and talk through options for support.

When Extra Support Might Help

Sometimes these experiences settle on their own with little support required. At other times, they either continue or begin to have a greater impact.

If you are noticing ongoing low mood, anxiety, poor sleep, or difficulty concentrating, it may be worth looking more closely at what is happening.

Support can begin with understanding the situation and having space to talk it through.

Support Is Available at Mind-Care

At Mind-Care, we support people navigating changes in mood, anxiety, and thinking during life transitions, including perimenopause and menopause.

This involves understanding your experience in context and finding practical ways to support your well-being and daily functioning.

Support is available via secure telehealth, making it easier to access care regardless of location, as well as at our Charlestown practice.

Taking the Next Step

If you have noticed changes in mood, anxiety or thinking during menopause or perimenopause, it may be helpful to speak with your GP.

You are also welcome to:

• Contact our team to discuss your needs
• Request an appointment with one of our clinicians

Often, starting a conversation is a great way to begin understanding what you need during this season of life.

Frequently Asked Questions About Menopause and Mental Health

What is the difference between perimenopause and menopause?

Perimenopause is the transition leading up to menopause, when hormone levels begin to change. Menopause is confirmed once periods have stopped for 12 months.

Can perimenopause cause anxiety?

Yes. Anxiety can become more noticeable during this time, even if it has not been present before.

Is brain fog during menopause normal?

Many people notice changes in concentration or memory during perimenopause and menopause. These experiences are common and often linked to sleep, stress, and hormonal changes.

When should I talk to a GP?

If changes are ongoing, affecting daily life, or feel difficult to manage, speaking with a GP can be a helpful first step.

Further Reading and Resources

The following resources provide additional information on menopause, mood, anxiety and cognitive changes:

Australasian Menopause Society – Mental health and menopause https://hub.menopause.org.au/Play?pId=577e727c-377a-4af3-bfed-fd8b80883f64

Black Dog Institute – Anxiety and mood resources: https://www.blackdoginstitute.org.au/resources-support/anxiety/

NHS – Menopause symptoms: https://www.nhs.uk/conditions/menopause/symptoms/