How to Calm Your Nerves at Home?
Hormonal upheaval in the body can cause significant stress. These unpleasant sensations often worsen an already difficult emotional state. With advice from experts, here’s how you can calm your nerves at home and regain emotional balance.
Why Women Experience Intense Mood Fluctuations
Women are often considered more emotional, anxious, and sensitive than men — and there’s a physiological reason for that. The female hormonal system differs markedly from the male one. Even within a single day, hormonal levels in women can fluctuate far more dramatically. Behavior changes are especially common during pregnancy, childbirth, abortion, menopause, or PMS (premenstrual syndrome), when estrogen and progesterone levels shift rapidly, affecting the body’s biochemistry and mood.
Mood swings also accompany menopause. Around ages 45–50, estrogen production declines gradually, which not only contributes to weight gain and skin aging but also to irritability and tearfulness. Sleep disturbances and hot flashes further challenge emotional stability.
Additionally, chronic psychological stress, heavy workloads, or constant tension weaken the immune system and drain the body’s reserves, undermining a positive mood and making it harder to manage emotional highs and lows.
Still, several practical strategies can help you calm your nerves at home and navigate this period more smoothly.
Reframe Your View of Menopause
Menopause is sometimes viewed as the start of aging. In many societies, talking about menopause is taboo, which adds psychological burden to women already grappling with hormonal shifts.
However, menopause is neither old age nor disease. Throughout life, women pass through hormonal transitions — puberty, pregnancy, postpartum — and manage them.
Try to see menopause as a natural life stage — not a loss. It can bring more time for personal growth, less pressure, and new opportunities. For some, menopause even alleviates the burden of painful or irregular menstruation.
If emotional disturbance feels heavy, consider speaking to a therapist or participating in support groups, stress-management workshops, or relaxation training.
Balance Your Nutrition
As estrogen declines, the body becomes more prone to weight gain. Blood glucose levels fluctuate more intensely, prompting fat storage. Foods once harmless may now leave an immediate impact on your waistline.
Fluctuating glucose also affects mood and energy. To help stabilize your emotions:
- Eliminate processed foods, refined sugar, and excessive caffeine.
- Eat small, frequent meals throughout the day.
- Focus on whole foods: vegetables, lean proteins, healthy fats, and fiber-rich grains.
Move Your Body
Studies show that physically active women manage menopause symptoms better and maintain more emotional balance. Exercise helps release tension, dispel stress, and boost dopamine and endorphins.
Choose activities you enjoy — walking, swimming, dance, cycling — and include calming forms like yoga, Pilates, or breathing exercises to nurture both body and mind.
Alleviate Hot Flashes
Frequent hot flashes make it harder to stay calm. To reduce their impact:
- Take a contrast shower daily — alternating warm and cool water helps regulate blood flow.
- Sleep in a cool, airy room.
- Dress in layers of natural fabrics so you can easily adjust your body temperature.
Give Up Harmful Habits
Caffeine, smoking, and excessive alcohol can disrupt sleep, trigger agitation, and intensify mood swings.
- Smoking accelerates menopause and increases health risks.
- Caffeine interferes with calcium absorption and may increase restlessness.
Adopt a consistent sleep routine: go to bed and rise at regular times, avoid screens before bed, and aim for 7–8 hours of restful sleep. Good sleep is foundational to emotional resilience.
Use Hormonal and Monitoring Tools
To better understand how hormone fluctuations affect your mood, consider using a hormone tracker device.
These devices can help you observe patterns in hormonal changes, detect stress-related spikes, and correlate them with mood variations — giving you insight into when you might feel more vulnerable and how to plan calming practices around them.
You can also estimate when menopause is likely to begin using the Menopause Age Calculator provided by OVUL, which uses the Greene Climacteric Scale to give a personalized prediction.
Seek Medical Advice
If menopause symptoms feel overwhelming, consult your gynecologist — ideally someone familiar with your medical and hormonal history. They can monitor hormonal changes over time and recommend treatment options if needed.
In some cases, hormone replacement therapy (HRT) may be prescribed, but only under medical supervision. These medications are not suitable for everyone and must be tailored to each individual’s risk profile.
Consider Phytoestrogens and Supplements
To gently support estrogen levels, some women turn to vitamins and phytoestrogens (plant-based compounds that mimic estrogen in the body). These may soften menopausal symptoms — like mood swings and hot flashes — but their effects tend to be subtle. Always discuss with your doctor before starting any supplement.
Don’t Neglect Contraception (Initially)
Even during perimenopause, pregnancy is still possible. Continue using contraception for a few years after your last period to avoid added stress or unintended pregnancy.
Common Questions About Menopause and Nervousness
Does menopause always worsen mood and health?
No. Menopause is a natural hormonal transition, not a disease. While symptoms can arise, many can be prevented or eased through lifestyle changes and medical support.
Can mood swings be anticipated?
Emotional responses vary greatly among individuals. Women who view menopause as a natural and expected stage — rather than a threat to youth — often experience fewer emotional disturbances.
Are all nervous or mood disorders at this age due to menopause?
No. Emotional symptoms may also reflect thyroid dysfunction, chronic stress, or life transitions (e.g. children leaving home). Interestingly, many women in their 40s–50s experience fewer depressive episodes than in their younger years, possibly thanks to maturity and self-confidence.
How to calm nerves when menopause symptoms intensify?
Focus on fundamentals: healthy diet, regular movement, restful sleep, and stress-reduction techniques. Try herbal teas, calming baths, or breathing exercises. Use a hormone tracker device or fertility monitor to anticipate challenging days and adopt soothing practices accordingly.
Why does sexual life often change during menopause?
Declining estrogen may cause vaginal dryness, irritation, or pain during intimacy. Continuing sexual activity increases blood flow and supports tissue health. If discomfort persists, consult your doctor about lubricants or local estrogen therapy.
