ADHD and Menopause: You’re Not Broken—You’re Rewired

ADHD in menopause isn’t just overlooked—it’s often invisible. And if you’re living through it, you might be wondering why no one warned you this could happen. Why didn’t anyone tell you that the strategies you’ve relied on for years might suddenly stop working? That your brain might feel foggier, your emotions more intense, and your sense of self a little shakier?

As a therapist who specialises in menopause and neurodivergence, I want to say this clearly: you’re not broken, and you’re definitely not alone.

This is a profound transition. Menopause reshapes how we feel in our bodies—but for women with ADHD, it can also shake the very foundations of how we think, feel, and function. The hormonal shifts that come with perimenopause and menopause don’t just affect your cycle—they affect your brain. And for those of us with ADHD, that impact can be huge.

Why ADHD May Surface—or Intensify—During Menopause

You might be noticing symptoms that were once manageable—like forgetfulness, emotional reactivity, or scattered thinking—are now dialled up to eleven. You might even be asking yourself, “Do I have ADHD? Have I always had it?” You wouldn’t be alone in that either. Many women are first diagnosed with ADHD during menopause, when the coping strategies they’ve unconsciously built over a lifetime start to unravel.

Here’s why: oestrogen plays a key role in regulating dopamine, the neurotransmitter that helps with focus, motivation, and executive function. As oestrogen levels drop, so does dopamine signalling. That means ADHD symptoms can become more pronounced—just when you thought you had things under control.

The Emotional Toll of ADHD in Menopause

It’s not just about memory lapses or losing your keys. It’s the emotional toll. The irritability, the anxiety, the sense that you’re failing at things you used to handle with ease. That inner critic gets louder. And when you’re juggling ADHD on top of all that, it can feel like you’re constantly falling short.

Estimates suggest that nearly 60% of women with ADHD experience worsened symptoms during menopause, and around 40% report a decline in mental clarity. This can create a feedback loop of stress and anxiety, complicating an already difficult emotional landscape.

But here’s the truth: you’re navigating a neurological and hormonal storm. And you deserve support that sees the full picture.

How Talking Therapy Can Help

Talking therapy offers more than just a place to vent. It’s a space to be seen, heard, and understood. It’s where you can start to untangle what’s happening in your mind and body—and begin to rebuild your sense of self with compassion and clarity.

Why does therapy help?

1. Emotional Validation

You’re not imagining it. Therapy gives you a space to say the hard things out loud—and have someone reflect back that it makes sense and that many woman are experiencing the same symptoms

2. Tailored Coping Tools

From mindfulness to cognitive strategies, therapy can help you find new ways to manage overwhelm, regulate emotions, and feel more in control. Having someone help with the overwhelm can be a lifeline.

3. Understanding the ADHD-Menopause Link

Learning how your brain and hormones interact can be a game-changer. It’s not about blame—it’s about insight and empowerment.

4. Resilience Building

Therapy helps you shift from “Why can’t I cope?” to “What do I need right now?” That mindset shift can make the world of difference

5. Navigating Relationships

When you’re struggling, it can spill into your relationships. Therapy can help you communicate your needs and reconnect with those around you.

Practical Tools That Make a Difference

• Mindfulness & Sensory Grounding

  Gentle breathwork, body scans, and sensory tools can help calm the nervous system and reduce emotional overwhelm.

  
  

• CBT for Self-Talk

  Reframing thoughts like “I should be coping better” into “I’m doing my best with what I have” can ease shame and build self-compassion.

  
  

• Visual Planning & Routine Mapping

  Tools like mood trackers or visual calendars can help externalise the chaos and bring structure back into your day.

  
  

• Sleep Support

  Hormonal changes can wreak havoc on sleep. Therapy can help you build a personalised sleep routine that supports your brain and body.

  
  

• Hormonal Literacy

  Understanding how oestrogen and dopamine interact gives you the power to anticipate changes and respond with care—not panic

What if you need extra support?

This isn’t just a rough patch. It’s a neurological and hormonal shift that deserves recognition, understanding, and support. If you’re feeling lost, overwhelmed, or like you’re not yourself anymore—please know that there’s a path forward.

Talking therapy can be a lifeline. It’s not about fixing you—it’s about helping you reconnect with your strengths, your needs, and your sense of self.

You’re not alone in this. And you don’t have to figure it all out...

Reach out – start the conversation – Lets navigate this together!