Have you ever felt teary, overwhelmed, or flat and then completely forgotten what you were doing, why you walked into a room, or what someone just said?

You’re not imagining it. Mood, memory, and menopause are deeply connected. And when your hormones are fluctuating daily, it can feel like your brain and emotions are in a constant tug-of-war.

What’s Happening in the Brain?

Mood and memory aren’t separate systems – they’re neighbours in the brain. Specifically:

• The hippocampus (memory centre) and the amygdala (emotion centre) are directly linked.

• When estrogen drops, so does serotonin and dopamine—the brain’s feel-good chemicals.

• This can lead to heightened stress responses, lower resilience, and greater emotional reactivity.

• Prolonged exposure to stress hormones like cortisol can shrink the hippocampus, which impairs attention, shrinks your ability to retain new information and makes memory lapses more likely.

In other words, when your mood is low or your anxiety is high, it becomes harder to focus, absorb, and recall information. That’s not forgetfulness – it’s brain overload.

The Menopause Mood Loop

Many women experience one or more of the following in midlife:

• Increased irritability or emotional sensitivity

• Episodes of low mood or lack of motivation

• Feelings of mental fatigue, even with simple tasks

• Difficulty staying focused, especially under stress

If this is you – it’s not a character flaw. It’s chemistry.

What Brainfit Teaches About Mood & Memory

At Brainfit, we believe that the emotional state you’re in affects how well your brain works. That’s why our courses include tools to help you shift your emotional energy and bring your brain back into balance.

Brainfit Technique: Name + Move

If you are feeling frazzled, try this simple reset:

• Name how you’re feeling (e.g., “frustrated” or “wired”).

• Move your body for 30–60 seconds—walk, stretch, shake it out.

• This breaks the emotional thought loop and helps you re-engage your thinking brain.

We also teach language reframing techniques—because what you say to yourself matters. Replace “I’m losing it” with “I’m adapting, and my brain is catching up.” Self-compassion is a powerful cognitive tool.

Additional Ways to Support Mood and Memory

These evidence-based strategies work even better when paired with Brainfit techniques:

• Move your body – Exercise is one of the most effective ways to boost mood and memory.

• Practice mindfulness – Even a few minutes of deep, restorative breathing each day can help lower cortisol levels and increase clarity.

• Get outside – Natural light helps regulate your body clock and stabilises your mood. Morning sunlight is particularly good for regulating your circadian rhythm and boosting vitamin D

• Connect socially – Loneliness affects memory just as much as mood. Reach out to someone you trust. Sometimes just talking about things helps you to better articulate your feelings

• Seek professional support – Never worry alone – if you ever start to feel overwhelmed and sad, reach out and get some help. If anxiety or depression are interfering with daily life, don’t wait. Talk to your GP or therapist ASAP.

You’re Not Alone – and You’re Not Powerless

Perimenopause and menopause don’t just change your body – it changes your brain’s emotional processing. But it is a transition, not a decline so while the changes can be frustrating, they’re also an opportunity. With the right support and strategies, you can build emotional resilience, restore mental clarity, and even come out stronger on the other side.

Your brain is wired to adapt. Brainfit is here to help you do just that.

Note: This is the final article in our Menopause & Memory series. If you missed earlier parts, catch up here:

• Part 1: What Was I Saying Again?
• Part 2: Estrogen & Your Brain
• Part 3: Sleep, Hot Flashes & Brain Drain

We’d love to hear your questions or experiences – join us in continuing the conversation about brain health and midlife transitions.