Menopause. The word that gets reduced to hot flush jokes and fan memes. But let’s be real – the biggest shift often happens somewhere you can’t see: your mind.

Brain fog that makes you wonder if you’re losing it. Mood swings that go from “I’m fine” to “I could flip a car” in minutes. Sleep that ghosts you. Yep, it’s more than a few bad days – it’s your brain reacting to a full-blown hormonal reshuffle.

And here’s what 2025 research is shouting loud and clear: you are not imagining this. Menopause messes with mental health in very real, very measurable ways – but you don’t have to go through it in the dark.

Why does menopause mess with my mental health?

It’s not “all in your head.” It’s in your brain chemistry.

Professor Jayashri Kulkarni, a pioneer in this space, explains that oestrogen, progesterone, and testosterone aren’t just about reproduction – they help regulate key neurotransmitters like serotonin and dopamine¹. These are the brain chemicals that keep your mood balanced, help you manage stress, and even give you that “life feels good” buzz.

When these hormones start fluctuating and dropping during perimenopause and menopause? Those neurotransmitters get scrambled. That can mean:

• Mood swings that feel like they come out of nowhere

• Heightened anxiety or panic attacks

• Irritability or rage (the kind you didn’t know you were capable of)

• Sleep disturbances – from full-on insomnia to waking at 3 a.m. on the dot

• Cognitive changes – AKA brain fog²

Dr Kulkarni’s research also shows menopausal depression is different from other forms. It’s often less about sadness and more about anger, irritability, paranoia, and severe anxiety, sometimes even resembling bipolar disorder³. That misleads doctors, leading to misdiagnosis and the wrong medications.

How common is this?

More than you think.

A 2025 Australian report revealed:

• 1 in 3 women going through perimenopause or menopause report depression or anxiety.

• Depression: 52%

• Anxiety: 44%

• Body image issues: 39%

• Insomnia: 30%⁴

And if you’re living with conditions like PCOS or endometriosis? Your risk of mental health struggles during menopause skyrockets.

The good news? Australia is taking action.

From July 2025, the government will roll out a Medicare rebate for menopause health assessments, plus $64.5 million in funding for specialist care, national guidelines, and awareness campaigns⁵.

Translation: more access, more education, and more support. Finally.

Myth-busting: Let’s clear the air

“It’s just like PMS – you’ll get over it.”
Nope. Menopausal mood changes are more intense, longer-lasting, and often come with anxiety and sleep issues.

“Everyone feels down – it’s just part of ageing.”
False. This isn’t about “just getting older.” It’s a neurological shift, and it deserves real treatment.

“Only hormone therapy helps.”
Not true. Hormone therapy can be life-changing for some, but lifestyle changes, mental health support, and targeted supplements make a massive difference, too.

“If you’ve never had mental health issues, you’ll be fine.”
Wrong. Menopause can trigger depression and anxiety in women with zero history of mental illness.

So… what can I actually do?

Here’s where we turn research into relief.

1. See your GP (and take notes).

Book a menopause health assessment. Come prepared with:

• A symptom diary (track your moods, sleep, cycles).
  
  

• Questions: Ask about hormone therapy, mental health referrals, and lifestyle strategies.
  
  

Hey Sister! Tip: Don’t let them dismiss you. Menopausal mental health is real – and now officially recognised in Australian guidelines.

2. Move like your mood depends on it.

Because it does.

Regular movement – especially strength training and cardio – boosts serotonin and dopamine, improves sleep, and reduces anxiety. Even 20 minutes of walking helps.

Bonus: Strength training also helps fight menopause-related bone and muscle loss.

3. Sleep like it’s sacred.

Insomnia is a mood-killer. Reclaim your rest with:

• Bedtime rituals: No screens, calming routines, cool room.

• Magnesium-rich snacks (almonds, dark chocolate).

• Chat to your GP if sleep struggles don’t ease – don’t tough it out.

4. Eat for your brain.

Fuel mood and cognition with:

• Omega-3s: Found in oily fish or supplements – support brain health and emotional stability.

• Protein: Helps maintain energy and neurotransmitter production.

• B vitamins & magnesium: For nervous system support (greens, nuts, wholegrains).

Hey Sister! Hack: Our Omega-3 + Vitamin D3 combo supports brain and bone health – double win.

5. Find your people.

Menopause can be isolating, but community changes everything.

• Join a support group (in-person or online).

• Talk openly with friends and colleagues.
  

• Tap into spaces like Fernwood – safe, supportive, and designed for women like you.
  

Celebrities are talking (and it matters)

When women with big platforms speak up, it chips away at stigma.

• Oprah Winfrey: Shared her experience of insomnia, brain fog, and heart palpitations until she found relief with treatment.
  
  Carol Vorderman: Open about her severe depression and suicidal thoughts during menopause.
  

• Naomi Watts & Halle Berry: Campaigning to normalise menopause discussions in workplaces and media.
  
  

It’s not about celebrity gossip – it’s about visibility. These conversations make it easier for the rest of us to seek help without shame.

Your Menopause Mental Health Toolkit

• Book a menopause health assessment. Use that Medicare rebate.

• Move your body. Strength training, cardio, or even a daily walk – they all boost mood.

• Protect your sleep. Create a soothing bedtime ritual.
  Supplement smart:

• Hey Sister! Perimenopause: With Khapregesic®, magnesium, calcium, Vitamin D3 & K2 to support sleep, calm the nervous system, and strengthen bones.

• Hey Sister! Menopause: Tailored for post-menopause with the same powerhouse blend to aid sleep, bone health, heart health, and overall wellness.
  
  

• Eat for brain health. Fill your plate with leafy greens, nuts, oily fish, and wholegrains.
  
  

• Find your people. Connect with a support network or join a women’s health community.

You’re not broken – your brain is recalibrating.

Menopause doesn’t mean “losing yourself.” It means your mind and body are transitioning – and that deserves as much care as any other health change.

If your mental health feels unmanageable, don’t push through in silence. Talk to your GP, a mental health professional, or someone you trust.

You deserve help. You deserve understanding. And you deserve to feel like you again.

References:

1. Kulkarni, J. Brain changes of a woman’s life: menopause and mental health.
   https://pmc.ncbi.nlm.nih.gov/articles/PMC11308326/

2. Kulkarni, J. Hormonal modulation of mood disorders in midlife women.
   https://www.sciencedirect.com/science/article/abs/pii/S0306453005002234

3. Kulkarni, J. Clinical features of menopause-related depression.
   https://link.springer.com/article/10.1007/s40266-022-00962-x

4. Healthy Women Australia Report, 2025.
   https://www.jeanhailes.org.au/research/womens-health-survey/2025-reports#:~:text=The%202025%20National%20Women's%20Health,women%20aged%2018%20and%20over.

5. Department of Health, Menopause health funding initiatives, 2025.