Everyday care

Irritable and moody in your late 40s: where do I start?

By VISTRA Editorial Team · 8 min read

Published 10 Nov 2026 · Updated 10 Nov 2026

Getting irritated easily and having moods that won't settle can happen around menopause, the US NIA says; in a Chiang Mai survey of 575 women aged 40-60, 71% felt anxious. Start with sleep, daily activity and people to talk to, tell your doctor about supplements you use, and get help if it lasts.

If you are nearly 50 and find yourself getting irritated easily, with moods that swing and won't settle, you are not alone. The US National Institute on Aging (NIA) says you might feel moodier or more irritable around the time of menopause, and in a Chiang Mai survey of 575 women aged 40 to 60, 71.0% said they felt anxious. The places to start are your sleep, moving every day, time to relax and someone to talk to. Notice when your mood dips, tell your doctor or pharmacist about any supplements or herbal products you use, and get help if low or irritable moods last 2 weeks or more.

This article is about moods in the years around menopause. For stress that builds up at any age, see Stress keeps building up. How do I spot it and cope?

How common are irritability and mood swings for Thai women around menopause?

What Thai studies found

Thai studies of women in midlife keep finding feelings such as anxiety, moods that change easily and low mood among the common complaints.

Study	Who took part	What they found about mood
Pongsatha and colleagues, Chiang Mai University (survey in 2002)	575 nurses and practical nurses aged 40 to 60 at a Chiang Mai hospital; about 6 in 10 still had regular periods	Feeling anxious 71.0% (severe 5.3%); body and mind symptoms as a group 50.9%
Sukwatana and colleagues (published 1991)	614 women aged 40 and over, chosen at random from areas of Bangkok	69% reported symptoms of the kind linked with menopause; mood that changed easily was among the common ones, with feeling anxious and trouble sleeping less common
Punyahotra and colleagues (published 1997)	268 women aged 40 to 59 who had accompanied someone to the outpatient department of the Royal Irrigation Hospital	Low mood and trouble sleeping were among the symptoms most strongly linked with where women were in the menopause transition
Peeyananjarassri and colleagues, Songklanagarind Hospital (published 2006)	270 women aged 45 to 65 at a gynaecology and menopause clinic in Hat Yai	Women going through or past the change reported more trouble with mood and other symptoms than women still having regular periods
Chompootweep and colleagues, Chulalongkorn University (published 1993)	2,354 women aged 45 to 59 at 19 Bangkok health centres	Symptoms in general (not mood alone) were reported more often by women whose periods had become irregular than by women before or after that stage

How to read these numbers

Most of these studies are old, several were done at hospitals, and every figure is what women reported themselves, so they are not a picture of all Thai women today. What they share is that mood changes come up again and again, and that the stage when periods become irregular is often the busiest one for symptoms.

A Thai way of describing it

The same research team that studied 268 women in Nonthaburi also wrote about the cultural side of menopause in Thailand. They described a Thai saying, "เลือดจะไป ลมจะมา" (the blood will go, the wind will come), used for changes in a woman's behaviour, emotions and well-being around menopause, and noted that these changes are expected to happen from time to time, not in every woman.

Why might I feel more irritable in my late 40s?

What researchers know and don't know

The NIA says scientists don't know exactly why mood changes happen around menopause. It suggests several things that could play a part:

stress
family responsibilities, such as supporting growing children or caring for ageing parents
feeling extra tired

Sleep that keeps getting broken

The NHS says that not being able to get to sleep or stay asleep can make you feel irritable, stressed and anxious, and that mood swings and low mood may feel worse if you are sleeping badly and very tired. Night sweats can wake you more often. For help with that, see Menopause night sweats keep me awake. How can I cope?

Symptoms change over the years

The NHS says menopause symptoms usually last 7 to 9 years, sometimes longer, and can change along the way: for example, hot flushes may settle and be replaced by low mood and anxiety.

I get irritated easily and my moods won't settle. What can I do first?

The NIMH's self-care tips for looking after your mental health include sleep on a regular schedule, regular exercise, relaxing activities and staying connected with people. You don't need to do everything at once; pick one place to start.

Protect your sleep

The US CDC recommends 7 or more hours of sleep a night for adults aged 18 to 60, and 7 to 9 hours at 61 to 64. Its everyday tips:

Habit	What the CDC suggests
Regular times	Go to bed and get up at the same time every day
Bedroom	Quiet, relaxing and at a cool temperature
Screens	Turn off electronic devices at least 30 minutes before bed
Food and drink	Avoid large meals and alcohol before bed, and caffeine in the afternoon or evening

Move every day

The NHS recommends at least 150 minutes of moderate activity a week, such as brisk walking, cycling or dancing, plus strengthening activities on at least 2 days a week. The US National Institute of Mental Health (NIMH) suggests regular exercise as part of looking after your mental health, giving 30 minutes of walking every day as an example and noting that small amounts of exercise add up.

Make time to relax

The NIMH suggests trying relaxation programmes or apps, which may include meditation, muscle relaxation or breathing exercises, and setting regular time for things you enjoy, such as music, reading or time outdoors. It also suggests deciding what must be done now and what can wait, and learning to say no to new tasks when you are taking on too much.

Notice your own pattern

Keeping a short note for a few weeks can show what tends to come before a bad day. Useful things to write down:

how your mood was, from calm to very irritable
how many hours you slept, and whether night sweats woke you
where you are in your cycle, or whether periods have become irregular
what happened that day: work, family, money, health

The note is also useful to take to a doctor.

Go easy on caffeine and alcohol

The NIMH suggests paying attention to how caffeine and alcohol affect your mood and well-being, and notes that for some people cutting down on them can help. The CDC also advises avoiding alcohol before bed and caffeine in the afternoon or evening.

Who can I talk to when my moods are up and down?

People at home

The NIMH suggests staying connected: reaching out to friends or family members who can provide emotional support and practical help. Telling your family what you are going through can make tense moments easier to understand for everyone. If you share the care of children or older parents, asking for a little more help, even one evening a week, gives you time to rest.

Other women going through it

Friends of a similar age often recognise the same changes, and talking with them is one way to stay connected.

Help in Thailand

In Thailand, the 1323 mental health hotline is free to call, 24 hours a day. You can also talk to a doctor at a hospital or clinic.

When should I see a doctor about irritability and mood swings?

Signs to talk to a doctor about

The NIA advises talking with a doctor or a mental health professional about what you are experiencing. The NIMH advises seeking professional help if symptoms are severe or distressing and have lasted 2 weeks or more. Its examples include sleeping badly, changes in appetite, finding it hard to get out of bed or to concentrate, losing interest in things you usually enjoy, not managing your usual tasks, and feeling irritable, frustrated or restless.

The NHS also suggests contacting a doctor if you think you have menopause or perimenopause symptoms.

Medicines and supplements you already use

If you use any medicines, supplements or herbal products, tell your doctor or pharmacist. Before your appointment, bring your notes on mood, sleep and periods.

Get help straight away

If you have thoughts of harming yourself, get help now: call the 1323 mental health hotline or go to the nearest hospital emergency department.

Frequently asked questions

I'm nearly 50, I get irritated easily and my moods won't settle. What can I do first?

The US National Institute of Mental Health (NIMH) suggests regular exercise, sticking to a sleep schedule, relaxing activities such as breathing exercises or meditation, and staying in touch with friends or family who can support you. The NIA advises talking with a doctor or a mental health professional about what you are experiencing. Keeping regular sleep times and noting when your mood dips can help you see a pattern. If you use any medicines, supplements or herbal products, tell your doctor or pharmacist.

Why do I feel more irritable around menopause?

The US National Institute on Aging (NIA) says you might feel moodier or more irritable around the time of menopause and that scientists don't know why. It suggests stress, family responsibilities such as supporting growing children or caring for ageing parents, and feeling extra tired could play a part. The NHS says sleep problems can make you feel irritable, stressed and anxious.

How common are mood changes for Thai women around menopause?

In a 2002 survey of 575 nurses and practical nurses aged 40 to 60 in Chiang Mai, 71.0% said they felt anxious, 5.3% severely. In a study published in 1991, of 614 women aged 40 and over in Bangkok, mood that changed easily was among the common symptoms. These figures are self-reported and come from particular groups of women.

How much sleep and exercise should I aim for?

The US CDC recommends 7 or more hours of sleep a night for adults aged 18 to 60, and 7 to 9 hours at 61 to 64. The NHS recommends at least 150 minutes of moderate activity a week, such as brisk walking, plus strengthening activities on at least 2 days a week.

Who can I talk to in Thailand about my moods?

Start with someone you trust in your family or a friend, and with other women going through the same stage. In Thailand, the 1323 mental health hotline is free to call, 24 hours a day. You can also talk to a doctor at a hospital or clinic.

When should I see a doctor about mood swings?

The US National Institute of Mental Health (NIMH) advises seeking professional help if low or irritable moods are severe or distressing and have lasted 2 weeks or more, especially if they make it hard to sleep, eat or get through your usual day. If you have thoughts of harming yourself, call 1323 or go to the nearest emergency department straight away.

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