Summary
Many women expect the hot flushes. But few are prepared for the emotional shifts, mental fog and sleep disruptions that make it harder to focus, work, and feel like yourself. This article explores the lesser-talked-about mental and cognitive symptoms of menopause and how Vision’s strongHER program is helping women regain clarity, calm and control.
Key Topics
Why hormones affect more than your body
Common mental and emotional symptoms during menopause
How brain fog, anxiety and sleep loss show up at work and home
What the science says about mood, memory and menopause
How movement, strength training and nutrition can support your mind
Why strongHER and our seminars address mental health head-on
It’s Not Just Physical
Most people expect menopause to bring physical changes. Hot flushes. Irregular periods. Maybe a few restless nights.
What they do not expect is the wave of mental and emotional shifts that quietly creep in, the brain fog that makes you forget why you walked into a room, the tears that come out of nowhere, or the sharp rise in anxiety that makes everyday life feel heavier than usual.
At Vision, we see this every day. Women who are driven, capable and high-performing suddenly begin to question their focus, their energy, and even their identity. And often, they have been told it is just stress or ageing.
But it is not.
In our So Hot Right Now seminars, we explain that hormonal changes in perimenopause and menopause do not just affect your body. They affect your brain and the way you experience the world.
Mood swings, memory lapses and sleep disruption are not character flaws. They are common, manageable symptoms of a normal life transition. The problem is, they are rarely talked about which means most women do not know where to start.
This article will walk you through what is happening behind the scenes, how these symptoms show up, and what you can do to feel clearer, calmer and more in control.
Because you are not imagining it. And you are not alone.
What’s Happening in the Brain During Menopause
The brain is one of the first places where women feel the impact of hormonal change — but it is also one of the least discussed.
As estrogen begins to decline during perimenopause, it disrupts the balance of key brain chemicals like serotonin, dopamine and GABA. These neurotransmitters are responsible for mood stability, memory, sleep and focus. When estrogen drops, so do these vital chemicals — which is why women often report feeling emotionally unstable, mentally foggy or unusually anxious during this time.
According to research published by the Women’s Brain Health Initiative, approximately 40 to 60 percent of women report cognitive complaints during menopause, including forgetfulness, insomnia, mood swings, and brain fog.
The shift does not stop there. As progesterone levels fall, women may notice an increase in irritability and trouble sleeping. This hormone normally has a calming effect on the brain and nervous system. Without it, the ability to wind down, stay asleep, or feel emotionally grounded is often compromised.
Cortisol, the body’s stress hormone, also tends to rise with age and is further elevated during sleep loss and emotional stress. This can create a cycle where women feel wired but exhausted, anxious but unable to rest.
These changes are not imagined. They are driven by biology.
But because these symptoms do not always appear alongside the more visible signs of menopause like hot flushes or irregular periods they are often misdiagnosed or dismissed. Many women are told they are burnt out, overwhelmed or just need to slow down.
And while rest is important, the real solution starts with understanding what is happening in the brain and how we can support it with movement, nutrition, and the right kind of structure.
Common Symptoms and How They Show Up
Hormonal shifts during menopause reach beyond physical changes. They can reshape the way you think, feel, and function—even if nobody mentions them.
Brain Fog and Forgetfulness
You feel foggy in meetings. Words slip away. You replay tasks in your mind, struggling to piece them together. This is more than forgetfulness—it’s cognitive disruption from hormonal transitions. Experts report that 40 to 60 percent of women notice cognitive complaints, including brain fog, forgetfulness and mood swings during menopause. (Women's Brain Health Initiative)
Mood Swings and Irritability
You feel on edge one moment and teary the next. What used to feel minor now feels overwhelming.
Mood fluctuations are common, although estimates vary—one source puts mood swings at around 23 percent of women during perimenopause. (SimplyMenopause) The drop in estrogen influences how neurotransmitters like serotonin regulate emotion, and stress hormones like cortisol can worsen the effect.
Anxiety and Panic
Your heart races during quiet moments. A small tension turns into full blown anxiety.
Lower progesterone levels can weaken the brain’s calming system, making unexpected anxiety more frequent—especially for women navigating added through these pressures at this stage of life.
Sleep Disruption and Insomnia
You toss and turn at night. You wake too early. Days feel twice as long when sleep isn’t working for you.
Sleep disturbance during menopause is extremely common. Trusted studies report that between 40 to 60 percent of women approaching menopause experience sleep problems. (menopausenetwork.org, nwhjournal.org) A 2024 American Academy of Sleep Medicine (AASM) survey found that 50 percent of women aged 45–64 reported sometimes or frequently disrupted sleep related to menopause. (aasm.org)
Low Motivation and Fatigue
Tasks feel heavier. You want to rest, but rest doesn’t help.
Chronic fatigue during menopause isn’t laziness, it’s a real result of dysregulated sleep, mood, and energy systems.
The Flow-On Effects at Work and Home
When your brain feels foggy, your emotions feel unpredictable, and your energy is running low, it doesn’t just stay in your head. These symptoms spill into every part of your life — often silently.
At work, it might start with missing a deadline, fumbling through a presentation, or second-guessing your ability to lead a team. At home, it could look like emotional outbursts, difficulty staying connected in relationships, or simply not having the energy to engage in the things you once enjoyed.
A report from the 2021 study by Circle In and the Victorian Women’s Trust found that 80 per cent of women experiencing menopause were affected at work, but only 70 per cent would feel comfortable speaking with their manager about it.
The same study found many women find it so difficult to manage both their symptoms and their work that they consider taking a career break or opt to retire early.
Meanwhile, according to the Australasian Menopause Society they mention that the North American Menopause Society acknowledges that mood symptoms, memory issues, and sleep disruption can cause a dramatic loss of confidence, particularly in professional women who previously thrived in high-pressure environments.
This can create a compounding effect: symptoms impact your performance, which affects your self-belief, which in turn worsens anxiety, mood and sleep. And because so few people talk openly about menopause, many women blame themselves or assume they are just not coping.
But this isn’t about weakness. It’s about understanding.
When you know that your hormones are behind these changes and that there are strategies to support your mind, body and mood everything becomes more manageable.
What Actually Helps
Menopause might feel like everything is shifting, but there are tools that can help you feel more steady, more clear, and more like yourself again. You do not need to accept brain fog, low mood, or sleepless nights as your new normal.
At Vision, we believe the answer lies in a structured, evidence-based approach one that focuses on supporting your hormones, your brain, and your body all at once. Here are the key strategies we recommend to women in our strongHER program:
1. Strength Training for Brain Health and Mood
Lifting weights does more than build muscle. It improves brain function, regulates mood, and reduces anxiety. A growing body of research shows that resistance training boosts the production of brain-derived neurotrophic factor (BDNF) a protein that helps with learning, memory and emotional stability.
According to a 2021 study published in Menopause, women who engaged in regular resistance training experienced significant reductions in depressive symptoms and improved sleep quality.
At Vision, our Coaches design sessions that balance intensity with recovery, helping women build strength without stress. Our article Resistance Training and Building Confidence in Menopause goes deeper into how the mental benefits of strength go far beyond the studio.
2. Nutrition That Fuels Your Brain
Your brain needs the right nutrients and plan to think clearly and stay calm. At strongHER, we focus on:
Protein to support neurotransmitter production and blood sugar stability
Magnesium to regulate sleep and reduce anxiety
Omega-3 fats to support memory, focus, and reduce inflammation
Hydration to improve mental alertness and mood
B vitamins to assist in hormone metabolism and nervous system function
We also help women limit stimulants like caffeine and alcohol, which can heighten cortisol, worsen sleep, and disrupt mood especially in the second half of the day.
3. Support Sleep With Structure
Sleep disruption is one of the most common complaints we hear in studio. But it is also one of the most fixable with the right routine. In our coaching sessions and seminars, we suggest:
A consistent sleep and wake time
Reduced screen use at night
Light movement in the evening like stretching or mobility
Limiting sugar and alcohol before bed
Sleep-friendly supplements such as magnesium (under GP guidance)
Small shifts can make a big difference when practiced consistently.
4. Supplement Where Needed
For women not getting enough through diet or experiencing more severe symptoms, we may also recommend discussing the following with their GP:
Creatine: Known for its cognitive benefits, especially for women going through perimenopause and menopause
Probiotics: Shown to support gut-brain health and mood regulation
Vitamin D: Important for cognitive health, immune function and sleep
Magnesium: As mentioned above, supports over 300 biochemical processes in the body including calming the nervous system
We never promote a supplement-first approach but we do recognise where it can be part of a smarter strategy.
5. See a Doctor Who Specialises in Menopause
This is one of the most important steps. Many women are misdiagnosed or prescribed treatments that do not address the root cause of their symptoms.
A GP who understands menopause can help you explore options like hormone replacement therapy (HRT), manage more severe symptoms, and provide the support you deserve.
Dr Louise Newson’s research shows that only one in four women ever discuss their hormones with their doctor, and far too many are prescribed antidepressants instead of being offered evidence-based hormone treatment. That’s why speaking with a menopause-informed health professional can make all the difference.
How strongHER Supports More Than Just Muscles
At Vision, we understand that menopause is not just a physical transition. It is mental. It is emotional. It can feel like a full identity shift and it deserves a support system that reflects that.
That is why strongHER is not just a generic off the shelf fitness program. It is a structured experience built around helping women feel more confident, more capable, and more like themselves again inside and out.
Our Coaches are educated to recognise the mental and emotional load that can come with hormonal change. They are trained to listen, to adapt, and to support you in ways that go beyond the session.
Here’s how strongHER helps you support your mind, not just your body:
Training routines that restore mental clarity
Resistance training supports cognition, stabilises mood, and builds a sense of progress. Whether you are dealing with brain fog or low motivation, movement becomes an anchor.
Nutrition strategies that fuel focus
We work with you to create nutrition plans that reduce blood sugar crashes, support gut health, and nourish the brain. There is no guesswork, just real food and smart guidance. We use The MyVision App to help track and keep you on track with your nutrition.
Accountability and structure
When you feel overwhelmed or scattered, structure brings calm. We help you build a consistent rhythm of movement, meals and mindset practices that become second nature.
Supportive relationships that reduce isolation
Whether it is a one-on-one session with your Coach or a conversation in the studio, strongHER connects you with people who understand what you are experiencing and who are ready to walk with you.
A private space designed for you
Our studios are small, focused and welcoming. You are not sharing space with a packed gym floor or battling distractions. This is your time, your space, and your strategy.
This is not just about lifting weights. It is about lifting the mental load.
Because when you feel mentally strong, physically supported and emotionally seen everything starts to shift. That is the power of our strongHER program.
You’re Not Imagining It, and You’re Not Alone
Brain fog. Mood swings. Sleepless nights. That quiet feeling that something is off even when everything else seems fine.
If this sounds familiar, you are not imagining it. And you are not the only one going through it.
Perimenopause and menopause affect every woman, but the mental load often gets pushed to the side. It shows up in forgotten words, lost confidence, low motivation and the silent question, “Why can’t I just snap out of it?”
At Vision, we want you to know that you do not have to snap out of anything. You deserve support that works with your body, not against it. You deserve structure, clarity and purpose. And most of all, you deserve to feel strong mentally, emotionally and physically.
That is what strongHER is here for.
Whether you are starting to notice changes or you have been feeling stuck for a while, we can help you build a plan that fits your life, your symptoms and your goals. Through training, nutrition and support that goes deeper than surface level, we help women move forward with clarity and confidence.
Take the next step with strongHER.
Learn more or ask your local Vision studio when the next So Hot Right Now seminar is running near you.
Because this is not the end of anything. It is the start of something stronger.
