For many women, the transition through menopause brings not only physical symptoms but also emotional shifts that can catch them off guard. One of the often overlooked but deeply felt changes is the drop in self-esteem. Whether it’s feeling less attractive, struggling with memory, or wondering about changing roles at work or home, the emotional ripple effects can be powerful. Knowing how menopause can affect self-esteem – and what can help – can make a big difference in emotional well-being.
Does menopause cause low self-esteem?
While not every woman may experience it, low self-esteem during menopause is real. Studies have linked hormone shifts with a higher risk of anxiety, low mood, and feeling less confident. A 2023 study found that women in perimenopause were more likely to have a lower self-worth than those before this stage.(1)(2)
It’s important to note that these feelings are not imagined. They’re real and shaped by body changes, life events, and messages from the culture at large.
Why does menopause cause loss of confidence?
Menopause symptoms vary widely, but many women notice a quiet loss of confidence that starts in perimenopause and continues through postmenopause. While this shift may feel solely psychological, there’s a well-established biological reason behind it.
Hormonal Changes and Emotional Health
The decline of estrogen, progesterone, and testosterone affects brain chemistry. Estrogen helps with serotonin production, which supports a stable mood. Progesterone promotes calm and restful sleep. Testosterone plays a role in motivation and assertiveness. When levels of these hormones drop, many women report experiencing depression, anxiety, foggy thinking, and negative body image — all of which chip away at confidence.(1)(3)(4)
So, can menopause cause a loss of confidence? Yes. These hormone changes can impact how women think and feel about themselves. Common symptoms like hot flashes, night sweats, and poor sleep only add to everyday stress, making it harder to feel grounded or in control and causing self-doubt or disconnection from oneself.(1)(3)
Cognitive Changes and Self-Doubt
Many women notice difficulties with memory or concentration, sometimes described as "brain fog." These cognitive changes can be frustrating, especially for those juggling work or caregiving roles. While subtle forgetfulness or trouble focusing in the 40s or 50s can seem small at first, it can wear down confidence over time.(1)(3)(5)
Emotional and Social Factors
Confidence during menopause isn’t just about hormones; psychological and social dynamics also contribute to the experience of low self-esteem in menopause.(2)
Body Image and Aging
Natural physical changes like weight gain, skin texture changes, and reduced muscle tone may lead to feeling unattractive during menopause. This shift in self-perception can deeply impact self-worth and confidence.(1)(6)
Societal Pressures
Western culture tends to idealize youth, often portraying younger women as more valuable or visible. This implicit messaging contributes to the loss of confidence menopause brings, making it harder for aging women to feel seen or valued.(1)(6)(7)
Life Transitions
This time of life may also involve big changes — children leaving home, aging parents, or career changes. These transitions may create additional strain and impact self-worth.(3)
How to Maintain Self-Esteem Through Menopause
Fortunately, there are practical, proven ways to manage dips in confidence and feel more emotionally resilient. Below are strategies that integrate physical, emotional, and social well-being.
Address Hormonal Changes
Hormone replacement therapy (HRT) can help with both physical and emotional symptoms by stabilizing hormone levels. Some women say they feel more clear-headed and emotionally steady with treatment. Non-hormonal options, like SSRIs or mood-supporting supplements, can also be helpful when used with the guidance of a medical professional.(5)
Prioritize Sleep and Physical Activity
Simple lifestyle habits can go a long way. Regular exercise — especially walking, strength training, or yoga — can lift mood and support self-image. Quality sleep helps with emotional stability. A bedtime routine and supplements like magnesium or melatonin may help.(3)(7)(8)
Try Cognitive Behavioral Tools
Menopause-informed therapy can also make a big difference. Cognitive behavioral therapy (CBT) helps reframe negative thoughts and strengthen confidence. Mindfulness practices, even a few minutes a day, can quiet self-criticism and bring a sense of calm.
Establish Social Connections
Being isolated can make self-esteem dips feel worse. Joining support groups, whether in-person or online, can offer encouragement and shared insight. Just knowing others feel the same way can help foster emotional resilience.
Celebrate Accomplishments and Strengths
Confidence grows when women see what they’re capable of. Taking time to acknowledge personal achievements, skills, and contributions is important. This might mean celebrating accomplishments, exploring hobbies, volunteering, or mentoring others — all of which can help reinforce a sense of worth and agency.
How to Increase Confidence During Menopause Naturally
Holistic self-care and lifestyle choices are accessible and natural ways to feel more confident:(1)(3)(7)
Nutrition: Eating balanced meals and foods rich in omega-3s, B vitamins, and enough protein can help the brain and hormones function well.
Mind-Body Practices: Yoga, tai chi, meditation, and breathwork can help women view and experience their bodies in a positive light. These practices focus on calm, acceptance, appreciation, and self-love.
Personal Styling and Self-Expression: A minor refresh or small updates in clothing, skincare, or haircare can enhance confidence and help women feel more at home in their bodies.
Physical Activity: Regular movement — like walking, dancing, cycling, pilates, or swimming — helps build a positive body image and boosts hormones that enhance mood.
Boundaries: Learning to say no and making space for personal needs rebuild self-trust.
Coping Mechanisms and Support Systems
Managing menopause-related dips in self-esteem takes practical tools and emotional support. While therapy or hormone treatment may be key for some, day-to-day habits also matter. Some helpful strategies include the following:
Reaching out to trusted friends or mentors
Journaling to release thoughts and track progress
Doing activities that bring joy and a sense of purpose
Reading books or online forums that highlight the menopause experience
Using positive self-talk and practicing gratitude to highlight what’s going well
Setting small goals and routines to create structure and reduce decision fatigue
Therapy, particularly from menopause-informed mental health professionals, can also make a big difference. CBT, especially, offers tailored strategies for handling self-esteem issues and emotional ups and downs.(10)
Most importantly, it’s beneficial to find others in the same life stage. Connections of this kind can help ease the feeling of seclusion that often comes with mid-life changes.
Check out the Winona Community Page to connect with others navigating similar experiences.
Managing Low Self-Esteem During Menopause: When to Seek Support
Some dips in confidence are expected, but ongoing sadness, worry, or disconnection is not something to push through alone. If emotional changes start to affect daily life, a certified physician trained in menopause care can help. Whether it’s HRT, CBT, supportive supplements, or a combination of any (or all) of those, treatment is available.
Looking Ahead
Struggling with self-esteem during menopause may be part of the journey, but it doesn't have to define it. With the right tools, confidence can not only return — it can grow. This phase of life can offer space to reflect, try new things, and reconnect with inner strength. For women experiencing loss of confidence menopause brings, it’s never too late to rebuild an evolving, compassionate relationship with themselves.
Experiencing loss of self-esteem and confidence in menopause?
Join the Winona Women’s Facebook Group to connect with other women on the same journey and benefit from support and encouragement.
