Rage

*Content reviewed by HotPause Health Medical Advisor & Mental Health Expert Bridget McCormick, LMFT

Rage In Menopause

Menopause can bring about a wide range of emotional and psychological changes, including an increase in feelings of anger or rage. Mental health expert and therapist, Bridget McCormick explains why this intense emotion can be distressing for both the person experiencing it and those around them. Rage is characterized by sudden, intense bouts of anger that may seem disproportionate to the situation at hand. Often accompanied by irritability, frustration, and mood swings, this type of emotional response can be alarming and confusing. This is  especially true for women who may not have had similar experiences with anger before menopause. Understanding why these feelings occur and learning how to manage them can help alleviate their intensity and improve overall well-being.

Why Do You Want to Rage in Menopause?

Hormonal Fluctuations
The primary driver of emotional changes during menopause is the fluctuation of hormones, particularly estrogen and progesterone. These hormones have a direct impact on the brain’s regulation of mood and emotions. As their levels decline, so does their modulating effect on brain chemicals like serotonin, which is often referred to as the “feel-good” neurotransmitter. This disruption can lead to mood instability and increased irritability.

Sleep Disturbances
Many menopausal women experience sleep problems, such as insomnia or disrupted sleep due to physiological discomfort (night sweats, body aches and joint pain) as well as mood disturbances (worry, sadness, anger). . Poor sleep quality can exacerbate stress, irritability, and emotional volatility, contributing to feelings of rage. Many women can get in a cycle where their mood impacts their sleep and lack of sleep then impacts their mood, which can feel frustrating and hard to change.

Life Stressors
Menopause often coincides with significant life changes or stressors such as aging, health concerns, caring for aging parents, raising children, or changes in family dynamics. These stressors can contribute to feelings of frustration and anger.

What Can You Do About Rage in Menopause?

Lifestyle Modifications

• Regular Physical Activity: Exercise is a powerful stress reliever. Activities such as yoga, walking, or aerobic exercise can significantly improve mood and reduce stress. [1]
• Adequate Sleep: Improving sleep hygiene can enhance mood and decrease irritability. Establish a regular sleep schedule, create a comfortable sleep environment, and consider speaking to a healthcare provider if sleep issues persist. Multiple studies have shown that an older person’s lack of good sleep quality is significantly related with depression. [2]

Emotional Regulation Techniques

• Mindfulness and Meditation: Studies have shown that practices such as yoga, taichi, mindfulness and meditation have been shown to support a range of menopausal symptoms which can help manage emotional responses and increase awareness of triggers that may lead to rage. [3]
• Cognitive Behavioral Therapy (CBT): Multiple research studies have shown that CBT can be particularly effective in helping to change the thought patterns that contribute to emotional distress. [4]

Dietary Considerations

• Balanced Diet: Eating a diet rich in fiber such as fruits, vegetables, legumes, and whole grains can help stabilize mood and reduce depression. [5] Limiting caffeine and alcohol can also be beneficial, as these can exacerbate mood swings and irritability.

Hormone Replacement Therapy (HRT)

• Consultation with a Healthcare Provider: If rage and other emotional symptoms of menopause become unmanageable, HRT might be an option. HRT can help reduce menopausal symptoms, which in turn, may improve mental and emotional health. This treatment can help stabilize hormone levels and mitigate some of the emotional volatility associated with menopause.[6]

Support Networks

• Seek Support: Talking about your experiences with friends, family, or a support group for menopausal women can provide comfort and additional coping strategies.
• Consider Therapy: Explore if therapy might be helpful, especially during your menopause transition. Depression is the leading cause of disability in the world and women are almost twice as likely to suffer from depression than men. [6] This is why it’s imperative that women find support to help manage their mental health.

References:

1. Pearce M, Garcia L, Abbas A, Strain T, Schuch FB, Golubic R, Kelly P, Khan S, Utukuri M, Laird Y, Mok A, Smith A, Tainio M, Brage S, Woodcock J. Association Between Physical Activity and Risk of Depression: A Systematic Review and Meta-analysis. JAMA Psychiatry. 2022 Jun 1;79(6):550-559. doi: 10.1001/jamapsychiatry.2022.0609. PMID: 35416941; PMCID: PMC9008579.
2. Becker NB, Jesus SN, João KADR, Viseu JN, Martins RIS. Depression and sleep quality in older adults: a meta-analysis. Psychol Health Med. 2017 Sep;22(8):889-895. doi: 10.1080/13548506.2016.1274042. Epub 2016 Dec 26. PMID: 28013552.
3. Swain D, Nanda P, Das H. Impact of yoga intervention on menopausal symptoms-specific quality of life and changes in hormonal level among menopausal women. J Obstet Gynaecol Res. 2021 Oct;47(10):3669-3676. doi: 10.1111/jog.14939. Epub 2021 Jul 12. PMID: 34254406.
4. Ye M, Shou M, Zhang J, Hu B, Liu C, Bi C, Lv T, Luo F, Zhang Z, Liang S, Feng H, Qian C, Cao S, Liu Z. Efficacy of cognitive therapy and behavior therapy for menopausal symptoms: a systematic review and meta-analysis. Psychol Med. 2022 Feb;52(3):433-445. doi: 10.1017/S0033291721005407. Epub 2022 Jan 11. PMID: 35199638.
5. Kim, Yunsun MD1; Hong, Minseok MD2; Kim, Seonah MD, PhD1; Shin, Woo-young MD, PhD1; Kim, Jung-ha MD, PhD1,3. Inverse association between dietary fiber intake and depression in premenopausal women: a nationwide population-based survey. Menopause 28(2):p 150-156, February 2021. | DOI: 10.1097/GME.0000000000001711
6. Anxiety & Depression Association of America: https://adaa.org/find-help-for/women/depression

The information in this article is designed for educational purposes only and is not intended to be a substitute for informed medical advice or care. This information should not be used to diagnose or treat any health problems or illnesses without consulting a doctor. Consult with a health care practitioner before relying on any information in this article or on this website.