Change is never easy, and one of the most challenging transitions in a woman’s life is the transition to menopause.
In a new Mira survey, we asked members of our community to open up about how menopause has impacted their life and mental health.
Read on to learn:
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The most common menopause symptoms experienced by our community.
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Common sources of frustration when seeking support.
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How menopause impacts relationships, identity, and self-esteem.
Who We Heard From
To learn more about the impact of menopause on mental health, we surveyed our community of members currently using the Mira App in Menopause Transitions Mode.
The average age of respondents was 45 years, and the majority (62.5%) reported they are in perimenopause. One respondent reported already reaching menopause, while others were not sure about their menopause transition phase.
Age of Menopause Symptoms
When asked about the age at which they started noticing signs of menopause, the average reported age was 42 years.
“I had symptoms in my 40s, even though my periods didn't stop til my 50s.”
Medical guidelines typically state that menopause occurs between ages 45-55. However, this survey highlights that many women begin experiencing symptoms related to menopause before 45 — with one respondent reporting they began experiencing symptoms as early as age 38.
How Menopause Affects Mental Health
When asked about the impact menopause has on mental health, the majority (75%) reported it affected their mental health ‘significantly’.
We also wanted to explore the specific ways menopause impacts mental health. The top reported symptoms were mood swings, anxiety, depression, and brain fog.
These responses show that mental health challenges are a universal experience during the menopause transition. This highlights the need for a comprehensive, integrative approach to healthcare in the runup to menopause.
When asked to name their most difficult emotional symptom related to menopause, respondents reported feelings of fatigue, anxiety, and irritability.
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Question: What has been your most difficult emotional symptom related to menopause?
“Feeling empty and disconnected.”
“I don’t feel like a woman anymore.”
“Being overly emotional.”
These responses reinforce the idea that the menopause transition is so much more than a medical event — it’s a psychological experience that can impact day-to-day wellbeing, relationships with others, and productivity at work.
Seeking Support: Barriers and First Steps
When asked about how comfortable they feel about discussing menopause with others, responses were mixed. Some reported speaking about it often or occasionally, while others reported that they avoid it or wish they could talk about it more.
When asked about discussing emotional/mental struggles with a healthcare provider, the majority (75%) reported that they had brought it up.
We also asked respondents to share what initially prompted them to start looking for support. Responses were a mix of both physical and emotional symptoms.
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Question: What prompted you to start looking for support for your menopause symptoms?
“I feel like crap all the time.”
“I was experiencing large mood swings, rage, and hot flushes.”
“Exhaustion, weight gain.”
“The difficulty of my symptoms.”
When asked if they felt uncertain about what steps to take when they began to start experiencing symptoms, the majority (87.5%) were either uncertain or unsure.
When asked about the biggest sources of frustration when seeking support, responses revealed themes of feeling in the dark about their body and feeling confused by medical guidance.
- Question: What were your biggest sources of confusion or frustration?
“Not knowing what’s normal.”
“That my doctor referred me to a psychologist for anxiety and depression but never once checked my hormone levels.”
“No one talks about it.”
“Medical doctors telling me to take antidepressants.”
“Not knowing what was happening to my body and what hormone supplements I needed to take.”
This exposes the need for improved menopause awareness, perhaps in the form of educational initiatives and campaigns to reduce stigma. Healthcare providers should also take a more integrative approach to menopause treatment, ensuring good coordination between physical and psychological care.
Symptom Management
We also wanted to explore common strategies for symptom management. When asked about the steps they’ve taken to manage their symptoms, the most common strategy was hormone replacement therapy.
Less common strategies were lifestyle changes, meditation or therapy, and hormone testing/tracking.
Relationships, Support, and Feeling Seen
All respondents reported that menopause has had an impact on their relationships — either with their partner, family, and/or colleagues. This shines a light on the social impact of menopause and implies extra support may be necessary to safeguard social networks throughout the menopause transition.
When asked to name their biggest support during menopause, responses included partners, therapists, naturopaths, supplements, healthcare providers, and faith/spirituality.
This is a reminder that everyone’s experience of menopause is unique, and healthcare providers and advocates should promote a wide range of support options that meet women where they are.
Breaking the Silence Around Menopause
We also wanted to explore how respondents felt about the idea of menopause and getting older.
When asked how they feel when others talk casually about menopause/aging, respondents described feelings of being invisible, annoyed, and discouraged.
- Menopause stigma: What makes you feel most invisible or misunderstood during this phase of life?
“When people are old, they are seen as another species.”
“I just feel dried up and gross.”
“That I want to withdraw from everything because I’m so tired.”
One respondent also expressed sadness about never having had a baby. This is a common contributing factor for perimenopause depression, with many women feeling mournful of their reproductive years.
“I desperately wanted a baby but now I know it just won’t happen.”
When asked about how comfortable they are in discussing menopause openly with others, the majority (75%) reported they either talked about it often or occasionally. This is a promising sign that most women are comfortable discussing menopause with others, even if they’re discouraged with their symptoms and/or treatment.
When asked about what they wish others understood about mental health and menopause, respondents highlighted the need for early education and improved awareness of the emotional side of menopause.
- Menopause stigma: What do you wish more people understood about menopause and mental health?
“That there are lots of emotional and mental symptoms, not just physical ones.”
“We should work to help people feel better, not just say, "it's a natural process" and let it go at that.”
“It's not my fault. It's not just in my head.”
“There needs to be some type of rite of passage for us to celebrate instead of just feeling like we are not women anymore.”
“That it is real and you should learn about it in your teens and 20s.”
When asked if they felt included or excluded in media or brand campaigns about women’s health, responses were mixed. Many said ‘it depends’. Others felt included, while some reported they didn’t notice.
We also wanted to explore what brands could do to improve representation for women in perimenopause and menopause. Respondents shared that brands could represent their experience better by avoiding superficial hype, acknowledge the unique challenges of biological women, and help bridge the identity gap between motherhood and menopause.
Your Experience of Menopause Matters
This survey sheds light on the psychological impact of menopause, exposing the need for improved menopause awareness, a more integrative approach to women’s healthcare, and more inclusive communications from brands.
If you are struggling with your mental health and think it might be related to menopause, consider the following tips:
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Start tracking your symptoms in a diary or app (like the Mira App).
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Speak with your doctor about your symptoms and treatment options (such as HRT)
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Ask to have your hormone levels tested (or test at home with Mira’s Menopause Transitions Kit).
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Practice good menopause self-care by eating a balanced diet, staying active, and maintaining a good sleep hygiene.
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Seek support from a counselor or hormone health specialist if you are struggling to manage your perimenopause symptoms and/or emotions.
If you are in emotional distress and need to speak with someone immediately, please consider reaching out to helplines in your region.
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USA — Call 988 Lifeline
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Canada — Call 988 Crisis Helpline
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UK — Contact Mind, Samaritans, or Shout
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Australia — Call Lifeline on 13 11 14
You may also find the following charities and support groups helpful during the menopause transition:
Frequently Asked Questions
Why can menopause lead to mental health issues?
Hormone patterns shift ahead of menopause. This can cause a number of psychological symptoms — including changes in mood, fatigue, brain fog, anxiety, and difficulty concentrating.
Other physical side effects of menopause, such as hot flashes, sleep difficulties, and loss of libido can also make it more difficult to maintain good mental health during the menopause transition.
What are the most common postmenopausal symptoms?
After menopause has been reached (i.e. when you haven’t had a period for 12 consecutive months), it’s common for menopause symptoms to ease.
However, some women continue to experience low libido, weight gain, and hot flashes. The risk of cardiovascular disease, osteoporosis, and urinary tract infections (UTIs) also remains elevated after menopause.
Is there a link between menopause and depression?
Yes. As hormone patterns fluctuate and shift ahead of menopause, the emotional side effects can increase the risk of depression.
During this time, it’s important to practice good self-care and speak with your doctor or a counselor if you are struggling to manage your mental health during the menopause transition.
Is there a link between menopause and fatigue?
Yes. As hormone patterns shift (especially fluctuating estrogen levels) during perimenopause, it’s common to experience both mental and physical fatigue. Lack of quality sleep due to menopause symptoms can also contribute to increased feelings of fatigue and tiredness.
Is there a link between menopause and anxiety?
Yes. As hormone patterns shift (especially fluctuating estrogen levels) during perimenopause, it’s common to experience mood swings and increased feelings of irritability and restlessness. There is also an increased risk of anxiety.
During this time, it’s important to practice good menopause self-care and speak with your doctor or a counselor if you are struggling to manage your mental health during the menopause transition.
