Menopause, Mood and Anxiety

What you will be able to do

• explain the stages of menopause and why they can affect mood, anxiety and concentration.
• tell everyday mood dips from signs that you should see your GP, or get help urgently.
• track your mood, sleep and symptoms and spot your own patterns.
• use simple, widely used calming skills in anxious moments.
• build everyday habits for sleep, activity, food, drinks and connection that support your wellbeing.
• prepare for a GP appointment and understand the main options menopause guidance describes.
• find free and low-cost support in New Zealand, including 1737, national helplines and support through your general practice.
• write a personal coping plan and share it with people you trust.

1. 1Menopause and your mood: what is going on

   Understand the stages of menopause, why hormone changes can affect mood and anxiety, and how to tell everyday mood changes from something that needs more support.

   • Perimenopause, menopause and after
   • Why hormone changes can affect mood and anxiety
   • Everyday mood changes or something more?

   When to get help: mood and anxiety check

2. 2Tracking your mood and spotting patterns

   Set up a simple daily mood log, learn what to record, and read your patterns so you can understand your triggers and explain them clearly to your GP.

   • Why tracking helps
   • Setting up your mood tracker
   • Reading your patterns

   Menopause mood tracker

3. 3Everyday habits that support your mood

   Practical habits for sleep, activity, food, drinks and connection, based on New Zealand guidance, that can help you feel steadier, alongside any support from your GP.

   • Sleep, night sweats and a calmer night
   • Moving more for your mood
   • Food, drinks and steady energy
   • Connection, purpose and things you enjoy

   Menopause mood trackerMy menopause coping plan

4. 4Coping with anxious moments and low days

   Learn what anxiety does in your body, practise simple, widely used calming skills, and plan small steps for low days. These are self-help skills, not therapy.

   • What anxiety does in your body
   • Calming skills you can use anywhere
   • Getting through low days

   My menopause coping plan

5. 5Getting support: your GP, talking therapies, 1737 and more

   Prepare for a useful GP appointment, understand the kinds of options your GP may discuss, and know how to reach talking therapies, 1737 and other support.

   • Preparing for your GP appointment
   • Understanding the options your GP may discuss
   • Talking therapies, 1737 and other support

   My menopause coping planMenopause, mood and anxiety support directory

6. 6When to get help urgently, and your plan for the months ahead

   Know the red flags and exactly who to call, help the people around you understand how to support you, and finish a coping plan you can keep using.

   • Red flags and urgent help
   • Helping the people around you help you
   • Your plan for the months ahead

   When to get help: mood and anxiety checkMenopause, mood and anxiety support directoryMy menopause coping plan

• TrackerMenopause mood trackerLog your mood, anxiety, sleep, hot flushes and what helped each day for four weeks, so you can spot patterns and take a clear picture to your GP.
• TemplateMy menopause coping planBuild a one-page plan for spotting your early warning signs, calming anxious moments, getting through low days and knowing who to contact.
• ListMenopause, mood and anxiety support directoryOne place for the New Zealand health services, helplines and trusted information you might need, sorted from urgent help to everyday support, with space to add your own local contacts.
• CheckerWhen to get help: mood and anxiety checkA quick check of how you have been over the last two weeks, with clear next steps, including when to get help straight away.