When Menopause Makes You Angry: 6 Mind-Body Practices To Help You Cope

Menopause brings a host of changes—some expected, others surprising. One of the most challenging can be intense, unpredictable rage. If you’ve ever felt blindsided by a sudden wave of fury, you’re not alone. Hormonal shifts can heighten emotions, but there are ways to move through these moments with self-compassion and intention. Here are six ways to navigate menopausal rage using mind-body practices I use in my work as a therapist.

1. Express It Through Art Therapy

Rage can feel overwhelming, but channeling it into creative expression helps externalize and process the emotion. Try:

Scribbling or painting with bold, chaotic strokes to release tension.
Tearing paper or molding clay as a tactile way to move through frustration.
Writing free-form poetry or stream-of-consciousness journaling to give voice to unspoken emotions. Art transforms anger into insight, helping you understand what’s beneath the surface.

2. Use Sensorimotor Techniques to Release Tension

When rage takes over, your body feels it first. Sensorimotor techniques help regulate your nervous system. Try:

Grounding exercises like pressing your feet firmly into the floor.
Shaking out your hands and arms to release pent-up energy.
Gentle rocking or rhythmic tapping to soothe your system. By engaging your body, you shift from reactive rage to embodied awareness.

3. Practice Parts Work to Understand Your Menopause Triggers

Parts work (inspired by Internal Family Systems) helps you identify the different “parts” of yourself that show up in moments of anger. Ask yourself:

What part of me is feeling enraged right now?
Is it protecting something deeper, like grief or fear?
What does this part need from me? Rather than fighting your rage, get curious about it. This approach fosters self-compassion and lessens emotional reactivity.

4. Engage in Mindful Breathing

Simple breathing exercises can interrupt the surge of anger and bring you back to the present moment. Try:

Box breathing (inhale for four counts, hold for four, exhale for four, hold for four).
Humming or sighing deeply to activate the parasympathetic nervous system.
Cooling breath (inhaling through a rolled tongue or pursed lips) to cool the body and calm the mind. These techniques help regulate emotions before they spiral.

5. Use Movement to Move Through Anger

Rage often creates a feeling of stagnation or being “stuck.” Physical movement helps:

Take a brisk walk or dance it out to release excess energy.
Try yoga poses that support emotional processing, like child’s pose or forward folds.
Engage in shaking or stomping exercises to discharge tension. Physical expression prevents anger from becoming trapped in the body.

6. Cultivate Stillness Through Mindfulness & Meditation

When rage arises, the instinct may be to push it away. Instead, mindfulness invites you to sit with it, observe it, and let it move through you. Try:

A simple body scan meditation to notice where anger lives in your body.
Guided visualizations that offer a safe container for your emotions.
Placing a hand over your heart and offering yourself a phrase like, “I am here for you.” These practices create space for self-compassion and ease emotional intensity.

Final Thoughts

Menopausal rage is real, but it doesn’t have to control you. By integrating these practices, you can navigate these waves with greater awareness and self-compassion. You are not alone in this—your emotions are valid, and there are ways to move through them with grace and resilience. Try one or two of these techniques and see what resonates. Your body and mind will thank you.

And, if you’d like to explore these practices further and find what works best for you, I’d love to support you. Feel free to reach out and work with me to navigate this transition with greater ease and self-understanding.