Menopause Rage Treatments: Holistic & Medical

How do you treat menopause rage?

Find yourself losing it and lashing out at your spouse or partner? Screaming your head off at your children? Skin crawling with the agitation of life? Menopausal rage is for real, often sideswiping us so hard we hardly know what happened.

Self-flagellation, doubt, and just plain feeling crappy about ourselves can ensue, adding to Depression in Menopause and highlighting the importance of addressing Menopause and Mental Health.

Rage can be symptomatic of mental health and menopause. But by recognizing ways you can treat it - on your own and with outside help - the sooner you can start chilling the fuck out, or at least cocooning yourself until you’ve come out of the anger fest.

If you or someone you know is in crisis, please call 988, the Suicide & Crisis Lifeline in the United States.

There’s the self-care and holistic approach to dealing with rage in menopause as well as the medical approach. You’ll likely need a multi-pronged strategy for minimizing stress and keeping those mood swings from whacking someone in the face. Here are ways to do it wisely.

Move it before you lose it

Yada yada yada with the freaking lifestyle changes, but it’s true. You’ve gotta release some of that pent up anger by way of regular exercise, which can be helpful with mood stabilization. Engaging in physical activities like walking, swimming, or yoga can help release endorphins, the body's natural mood elevators.

Personally, I fucking hate yoga, but I love Pilates. It allows me to stretch my body (which leads to release of pain and tension) while mostly lying down and not sweating one bit. I also opt for just stepping outside and walking around, even if only for 10 or 15 minutes. Taking sanity breaks outdoors is a gift to myself, not an "obligation" to get physical.

Of course, keep an eye on your diet. Eating “clean” is best for anyone at this stage of life, but especially when you’re dealing with out-of-control hormonal outbursts. Maintain a balanced diet rich in fruits, vegetables, lean proteins, and whole grains provides essential nutrients that support overall well-being and hormonal balance. I prefer intermittent fasting (IF) at this age, postmenopause, because it helps me feel “lighter” for longer.

Chasing the elusive sleep

Sufficient sleep is another cornerstone of managing menopausal anger. Quality sleep allows the body to repair and rejuvenate, making it easier to handle stress and emotional fluctuations.

Of course this sounds ridiculously hollow when you can't sleep through the night to save your life and you feel like you've been hit by a freight train every morning.

That being said, find ways to support sleep. Someone recommended melatonin supplements to me, which did make a difference. You may also find CBD helpful for drifting off to sleep in menopause. Of course it's also healthy to establish a consistent sleep routine and create a restful sleep environment. Avoiding caffeine and heavy meals before bedtime can help, too.

On the other hand, you may need to get more comfortable with less sleep. It seems to come with age, this loss of sleep, but I can attest that I've gradually become accustomed to less - and eventually, feeling pretty good throughout the day, in spite of less sleep. Build in afternoon rest time, if you're able. I savor naps, or even just a 15-minute quiet time with my eyes closed, without distractions.

Taming stress

Stress management techniques are also vital in controlling menopausal rage. Chances are, you’re stressed out of your gourd. Too much to do, too many demands on your time, too many things you wish you could do but can’t, and so on.

Use this time to start pulling back on things that overextend you or stress you out. One recent week I ended up canceling two social commitments just so I could breathe a little easier in my week and not feel so rushed and called upon.

Practices such as mindfulness and meditation can help cultivate a sense of calm and reduce stress levels. I do the lazy girl’s meditation in bed in the morning, still with my eye mask on and a 10-minute morning meditation via Insight Timer, my app of choice. I get to lie in bed for a bit longer while also doing something beneficial for my psyche and spirit as I ease into my day.

Also be sure to remember to breathe. Try the deep breath and hold technique, in which you release the breath for a count of five or even three. Then do it again two more times. These techniques allow you to focus on the present moment and gain a better perspective on your emotions.

How to deal with menopausal rage

Find humor in menopausal anger. This infographic shows what it looks like to take the high road - or embrace the low one.

Getting pro help for menopausal anger

Seeking professional help is another important step. Because what you’re going through isn’t easy to talk about or figure out on your own. Therapy or counseling can provide a safe space to explore and understand the underlying causes of anger. A mental health professional can offer tailored ways to cope with menopausal depression.

Additionally, medical treatments like hormone replacement therapy (HRT) may be recommended by healthcare providers to address severe symptoms. HRT can help balance hormonal levels, potentially reducing the intensity of menopausal rage. Bio-identical hormone therapy (BHRT) is another path that may be offered by a functional and integrative medicine doctor. Do your research, ask around, and see what works for you.

Menopausal rage is a bitch. It can make you feel “crazy” and out of control, depleting your scarce reserve of energy while sending you into an emotional tailspin. You have to find the right combination of strategies and perhaps even treatment, so keep in mind this will require patience and persistence. Be gentle with yourself and acknowledge that finding what works best can take time. But your mental health in menopause is worth it. Keep going.

Wanna talk more about menopausal rage treatment?

Books for women who are losing it in menopause

Mental Health

Losing your mind in peri/menopause?

The menopausal woman's guide series

Financial Health

Had enough of financial insanity?

Personal Growth

Triggers? Old stuff kicking up?

Related topics