Thriving through the ups and downs: A guide to women’s mental health

By Naomi Magnus, psychotherapist and founder at North London Therapy

Women’s health is closely linked to our biology, hormones, and the way our brains are wired, all of which shape our life experiences.

From the teen years right through to adulthood, hormonal ups and downs can affect mood, thinking, and emotional resilience in ways that are uniquely female.

Oestrogen and progesterone, for instance, don’t just influence fertility – they also play a key role in regulating neurotransmitters like serotonin and dopamine, which affect mood and anxiety.

In your twenties, when careers, relationships, and life choices are all coming together, it’s perfectly normal to feel anxious or low at times.

Anxiety disorders can often be connected to women’s hormonal and neurological differences. Recognising this can be really reassuring – anxiety can simply be a reflection of a complex, finely tuned system.

A woman’s menstrual cycle can have a big impact on energy, focus, and mood throughout their life, yet many women aren’t taught to track or anticipate these changes.

Later on, life events like pregnancy, postpartum shifts, and perimenopause bring even bigger hormonal swings, which can trigger mood changes, brain fog, or longer-term mental health challenges.

Schools have a crucial role to play in helping young women understand their bodies and mental health.

While the current UK national curriculum covers basic reproductive biology and puberty, it often misses the full picture of hormonal cycles, mental health, and the connection between the two.

Comprehensive education should include tracking menstrual cycles, recognising mood and energy patterns, understanding stress and anxiety triggers, and helping young girls to develop healthy coping strategies.

Teaching these skills early on equips girls with self-awareness, confidence, and the tools to manage their physical and emotional wellbeing throughout life.

Menopause is another life stage that brings significant hormonal changes, which can affect mental health.

As oestrogen and progesterone decline, many women notice mood swings, anxiety, low energy, and brain fog.

                          Naomi Magnus

Lifestyle adjustments can help – regular exercise, a balanced diet rich in omega-3s and whole foods, good sleep hygiene, and mindfulness or meditation practices can all support mood and cognitive function.

Therapy, such as cognitive behavioural therapy (CBT) or counselling, is effective for managing anxiety or low mood.

For some, hormone replacement therapy (HRT) may be recommended by a GP or specialist to stabilise hormones and alleviate both physical and psychological symptoms.

Women – at any age – can help themselves to feel better when hormone changes strike.

I am an advocate for mindfulness, good sleep, gentle exercise, socialising, and tracking your cycle alongside your mood.

Technology is stepping up – there are some amazing apps that make it easier to understand how your mental health and hormones interact.

It’s also worth acknowledging that times are tough globally – economic uncertainty, climate anxiety, and social pressures can all take their toll on our mental health.

While we can’t control everything around us, getting to know our own bodies and how we respond to stress can make a real difference.

By tuning into our cycles, moods, and energy levels, we can better anticipate challenging days and create a sense of calm amidst the chaos.

Understanding that women’s brains and mental health respond differently across life stages is really important.

Women should approach mental health proactively – because thriving isn’t just about surviving, it’s about knowing your mind and body inside out.