Crying is a universal human response, often linked to emotions such as sadness, frustration, and overwhelm. Unlike reflex tears, which protect the eyes, emotional tears are unique to humans (Homo sapiens) and play a role in psychological regulation and social bonding.
Studies show that adult women in Western countries cry two to four times more often than men.(1) While crying is a common emotional response, its causes and triggers remain underexplored, especially during menopause.
Many women report increased tearfulness during menopause, which often occurs alongside symptoms like fatigue, anxiety, and irritability.(2) These patterns suggest a complex interaction of hormonal, neurological, and psychological factors.
This article explores the link between menopause and emotional crying, examining its underlying causes and potential strategies for managing emotional shifts during this transition.
The Connection Between Menopause and Emotional Changes
Menopause is a period of hormonal, neurological, and psychological shifts. Research suggests that emotional crying during this transition is influenced by hormonal fluctuations, physical discomfort, psychosocial stressors, and lifestyle factors.
A key factor contributing to increased mood changes during menopause is hormonal instability, particularly fluctuations in estrogen and progesterone levels. These hormones play a role in regulating serotonin and cortisol levels, which affect mood, stress response, and emotional resilience. Somatic symptoms such as hot flashes, night sweats, and sleep disturbances may also exacerbate emotional sensitivity, making individuals more prone to tearfulness.(3)
Psychosocial factors can also contribute to emotional changes. Stress, inadequate social support, lifestyle habits, and past mental health history can heighten vulnerability to mood swings and emotional distress.
A study found that about 30% of participants reported frequent tearfulness or crying, with strong links to fatigue (49%), feeling overwhelmed (46%), anxiety (40%), and irritability (38%). These findings highlight how hormonal shifts and external stressors work together to influence emotional crying during menopause, emphasizing the importance of a holistic approach to emotional well-being.(4)
Why does menopause trigger crying?
To grasp the connection between menopause and crying, it's important to first understand how and why crying occurs. Crying is governed by a network of brain structures that process emotions, regulate stress, and coordinate autonomic responses.
The amygdala, which processes emotions, reacts to distress by signaling the hypothalamus to initiate the body's stress response. This activation prompts the autonomic nervous system to produce physical reactions, such as an increased heart rate and tear production. The prefrontal cortex helps regulate these emotions, influencing whether crying is intensified or suppressed.(5)
Another key structure, the periaqueductal gray in the midbrain, plays a role in both pain perception and social bonding, further shaping crying behavior. Together, these brain regions coordinate the emotional and physiological aspects of crying, making it a deeply ingrained human response to stress and emotional shifts.(5)
Primary Reasons for Crying
Crying is often triggered by emotions like helplessness, frustration, sadness, or distress. This emotional response serves a cathartic function, helping to release emotional tension and regulate stress.(1)
From a biochemical standpoint, crying may help the body clear out stress-related chemicals. The lacrimal glands, which produce tears, may play a role in this process by removing stress hormones and other toxins from the bloodstream. This could explain why people often feel a sense of relief after crying.(1)
Crying behavior varies greatly depending on several factors, including age, gender, personality, mental health, and social experiences. For instance, women tend to cry more often than men, which may be due in part to hormonal differences as well as social conditioning.(1)
Emotional crying is also closely linked to mood. Research shows that individuals with mood disorders, like anxiety or depression, often cry more frequently and experience less emotional relief from crying than those without these conditions.(1)
How does menopause contribute to increased crying?
During menopause, a combination of hormonal, psychological, and physiological factors can lead to increased tearfulness and emotional sensitivity. Several key mechanisms contribute to this phenomenon.
Hormonal Fluctuations
During menopause, fluctuations in estrogen and progesterone can significantly impact mood regulation. Estrogen plays a key role in modulating neurotransmitters like serotonin and dopamine, which help maintain emotional balance.(6)
As estrogen levels decline, serotonin production decreases, making individuals more vulnerable to feelings of anxiety, sadness, and irritability. At the same time, changes in dopamine levels can affect motivation and the ability to experience pleasure, reducing emotional resilience. These hormonal shifts can heighten emotional sensitivity, leading to more frequent crying episodes, especially in response to stress or frustration.(6)
Stress
Menopause often coincides with major life changes, such as career transitions, aging-related concerns, caregiving responsibilities, and shifting family dynamics. These stressors can amplify emotional sensitivity, increasing the likelihood of tearfulness.
A sense of powerlessness, one of the most common triggers for crying, may feel more intense during this stage due to uncertainties about health, aging, and personal identity. While strong social support can help mitigate these effects, many women experience a decline in social engagement or support networks, which can further contribute to emotional distress.(7)
Sleep Disturbances and Fatigue
Hormonal fluctuations occurring during the menopausal transition can disrupt the body’s ability to regulate the sleep-wake cycle. Declining estrogen and progesterone levels can also contribute to difficulties falling and staying asleep. Hot flashes and night sweats can further aggravate sleep disturbances.
Chronic sleep deprivation impairs the brain’s ability to regulate emotions. The prefrontal cortex, responsible for emotional control, becomes less effective, while the amygdala, associated with emotional activity, becomes more sensitive.
As a result, sleep-deprived individuals are more likely to experience heightened emotions, including tearfulness. Fatigue also reduces resilience to stress, making daily challenges feel more overwhelming and further increasing the likelihood of crying.(8)
Metabolic Changes
Metabolic changes that occur during menopause, including shifts in insulin sensitivity, weight fluctuations, and altered energy metabolism, can impact emotional stability. These physiological adjustments have been linked to mood instability and an increased likelihood of tearfulness.
Studies indicate that women with a higher body mass index (BMI) may be more prone to mood-related symptoms, underscoring the connection between metabolic health and emotional well-being. Fluctuations in blood sugar levels can also contribute to irritability and mood swings, which may make crying episodes more frequent.(9)
Perimenopause vs. Menopause: Emotional Differences
A 2012 study found that crying episodes are more frequent during the early stages of the menopause transition and tend to decrease in postmenopause as hormone levels stabilize. This pattern suggests that the rapid hormonal shifts of perimenopause may play a key role in emotional instability.(10)
As menopause progresses, symptoms such as joint pain, sleep disturbances, and hot flashes often take precedence, potentially altering the emotional triggers for crying. However, research on the long-term effects of menopausal crying remains limited, leaving questions about how different coping strategies influence emotional well-being over time.
Is crying a symptom of menopause?
Crying is a natural emotional response that can be influenced by stress, fatigue, and hormonal changes. While increased tearfulness is often reported during menopause, it’s not a defining symptom. Unlike hot flashes, night sweats, and irregular menstrual cycles, crying does not directly indicate menopause but may be linked to the emotional shifts that come with it.
If crying occurs alongside common menopausal symptoms such as hot flashes, sleep disturbances, or vaginal dryness, hormonal changes may be a contributing factor. However, persistent tearfulness that interferes with daily life may signal an underlying emotional or mental health concern.
If you’re unsure whether your symptoms are related to menopause, taking this short quiz can provide some clarity.
Coping with Crying in Menopause
While crying is a natural emotional response, frequent or intense episodes may interfere with daily life. Addressing the underlying triggers through lifestyle adjustments, psychological support, and medical interventions can help stabilize mood and improve overall well-being.
Lifestyle Changes
Daily habits play a crucial role in emotional regulation during menopause. Small lifestyle adjustments can help reduce crying episodes and strengthen emotional resilience.
Having a Balanced Diet
A well-rounded diet supports brain function and neurotransmitter balance, both essential for emotional stability. Foods rich in omega-3 fatty acids, lean proteins, whole grains, and fiber — such as fatty fish, nuts, seeds, dark leafy greens, and fermented foods — can help regulate mood. Limiting processed foods, excessive sugar, and caffeine may help prevent energy crashes and emotional instability.(11)(12)
Exercising
Regular physical activity releases endorphins, which promote well-being and reduce stress. Low-impact aerobic exercises, yoga, and strength training can help regulate emotions and decrease the likelihood of tearfulness. Research suggests that 30 minutes of moderate exercise most days of the week significantly improves emotional resilience.(13)
Getting Quality Sleep
Sleep disturbances are common during menopause and can intensify mood swings. Poor sleep increases stress hormones, making individuals more prone to irritability and emotional sensitivity. Establishing consistent sleep routines, reducing screen time before bed, and creating a calming nighttime ritual can improve sleep quality and emotional balance.(14)
Avoiding or Limiting Alcohol
Alcohol consumption can disrupt sleep patterns and alter neurotransmitter balance, contributing to increased mood fluctuations. While some may turn to alcohol for temporary relaxation, excessive consumption can worsen anxiety, disrupt emotional regulation, and intensify crying episodes. Consuming alcohol in moderation or avoiding it altogether may be beneficial for maintaining emotional stability.(15)
Talk Therapy
Therapy offers an effective way to process emotions, challenge negative thought patterns, and develop coping strategies for menopause-related mood changes.
Cognitive Behavioral Therapy (CBT)
CBT is an evidence-based approach that helps individuals identify and reframe negative thoughts, break emotional cycles, and build healthier coping mechanisms. Studies show that CBT can significantly reduce anxiety, stress, and emotional hypersensitivity linked to menopause.(16)
Counseling
Speaking with a therapist, counselor, or coach provides a safe space to express emotions, address fears, and explore solutions for emotional well-being. Some women hesitate to seek therapy, viewing it as an indulgence, but investing in mental health can be transformative during this transition.(16)
Social Support Groups
Connecting with others who are experiencing similar challenges can provide emotional relief, validation, and encouragement.
Peer Support Groups
Support groups, whether in-person or online, allow individuals to share their struggles, insights, and coping strategies in a non-judgmental environment. Knowing that others are going through similar emotional fluctuations can reduce feelings of isolation and normalize the experience.
Group Therapy
Unlike informal support groups, group therapy is led by a mental health professional and provides structured discussions, emotional exercises, and coping strategies tailored to menopause-related challenges.
Social Connection
Strong social connections play a critical role in emotional resilience. Social interactions stimulate the release of oxytocin, a hormone associated with calmness, bonding, and stress reduction. Engaging in meaningful conversations, spending time with loved ones, or participating in group activities can help regulate mood.
Simple actions such as hugging, holding hands, or petting animals can activate the parasympathetic nervous system, promoting relaxation and reducing stress-induced crying.
Hormone Replacement Therapy (HRT)
For women whose crying episodes are primarily caused by hormonal fluctuations, HRT may be an effective treatment option.
Estrogen has a known antidepressant effect, influencing serotonin and dopamine levels in the brain. Women who experience severe mood swings, heightened anxiety, or depressive symptoms in conjunction with vasomotor symptoms (hot flashes and night sweats) may benefit from estrogen therapy alone or in combination with progesterone.
Studies indicate that women using HRT experience a 68%–80% improvement in depressive symptoms, compared to 20%–23% in those who do not receive treatment. HRT can help stabilize mood, reduce irritability, and minimize emotional distress, particularly during early menopause.(17)(18)
While HRT can be effective, it’s not suitable for everyone. Women with a history of certain cancers, blood clots, or cardiovascular disease should discuss alternative options with their healthcare provider. A personalized treatment plan can help determine the most appropriate approach.
When to Seek Help: Crying and Mental Health
Crying is a universal human behavior that serves as a natural response to stress, sadness, frustration, and even relief. During menopause, increased tearfulness can often be attributed to hormonal fluctuations, sleep disturbances, and emotional stress. While occasional crying is normal, persistent or excessive crying may indicate an underlying mental health concern that requires attention.
Key signs that may indicate an underlying mental health concern include the following:
Persistent sadness or emotional numbness that lasts for weeks or months
Crying episodes that feel overwhelming or interfere with daily activities
Loss of interest in previously enjoyed activities, hobbies, or social interactions
Feelings of hopelessness, worthlessness, or excessive guilt
Severe irritability or anxiety that’s difficult to control
Changes in appetite (overeating or loss of appetite)
Sleep disturbances such as insomnia or excessive sleeping
Difficulty concentrating or making decisions
Thoughts of self-harm or suicidal ideation
Managing the Emotional Response of Crying During Menopause
Crying is a natural way for the body to process emotions. However, during menopause, hormonal shifts, sleep disruptions, stress, and metabolic changes can make it more frequent. While mood fluctuations are expected, persistent tearfulness, especially when accompanied by sadness, anxiety, or a loss of interest in daily activities, may indicate a deeper concern and should not be overlooked.
Prioritizing overall well-being can help stabilize emotions. Healthy lifestyle choices, therapy, social connections, and HRT can offer relief. If crying becomes overwhelming or begins to interfere with daily life, seeking professional guidance can provide valuable support and effective coping strategies.
