Managing mental health and menopause

In the labyrinth of women's health, menopause is a phase that we tend to navigate with little more than a map sketched with stereotypes and half-truths. It is not merely the cessation of menstrual cycles; it's a comprehensive hormonal shift that can influence multiple aspects of a woman's life, including mental health. Anxiety, depression, mood swings and a range of other mental health conditions can accompany this transition.

Acknowledging the importance of mental health

During menopause, levels of oestrogen (a hormone that plays a significant role in brain functions like mood regulation and stress response) drop significantly. Consequently, the emotional landscape can become unfamiliar territory. When we add sleep disturbances, hot flushes and other physical discomforts that often accompany menopause into this mix, it becomes clear that this transition is a holistic challenge that requires a comprehensive approach.

Despite these challenges, mental health during menopause has often been relegated to the sidelines. Many women feel uncomfortable discussing their emotional struggles and healthcare professionals may unintentionally downplay these issues by focusing primarily on the physical symptoms.

The human brain is a hormonal hotspot and the decline in oestrogen levels during menopause significantly affects its function. Oestrogen interacts with serotonin, a neurotransmitter essential for mood regulation, sleep and cognitive function.

As oestrogen levels drop, so does serotonin, leading to potential mood swings, anxiety and depressive symptoms.

Moreover, other physical symptoms of menopause, such as sleep disruptions due to night sweats and the psychological stress of dealing with changing bodies and fertility, can lead to heightened levels of anxiety and depression. The social stigma around discussing menopause can also contribute to feelings of isolation and distress.

Additionally, menopause often coincides with other life-altering events such as career changes, ageing parents and children leaving home. These simultaneous stressors can exacerbate mental health struggles during menopause.

However, the stakes are too high to ignore this problem any longer. Not focusing on our mental health can have severe implications for a woman's overall well-being, relationships and quality of life. A proactive approach to mental health can mitigate these risks and foster resilience in the face of menopausal changes.

Recognising the signs: Mental health and menopause

Identifying the impact of menopause on mental health can be challenging, however, acknowledging the link between mental health and menopause is the first step in getting the necessary support.

Mood swings and irritability

Many women report mood changes, often a new experience of mood swings and irritability, during menopause. The exact reason why is not fully understood, but it is likely linked to the disruption of hormones that affect mood.

Depression

Some women experience depressive symptoms or are diagnosed with depression for the first time during perimenopause and menopause. Women with a history of depression are also at a higher risk of experiencing depression during menopause.

Anxiety

Anxiety and feelings of tension or nervousness can increase during menopause. This may be a new experience for some women or an intensification of existing anxiety disorders.

Difficulty concentrating and memory lapses

Some women experience trouble with memory and concentration during menopause, often referred to as 'brain fog'. This is likely due to fluctuating hormone levels and possibly disrupted sleep patterns due to other menopause symptoms like hot flushes.

Sleep issues

Many women experience sleep problems during menopause, including insomnia. This can contribute to mental health issues like mood swings, anxiety and depression.

Changes in self-perception and body image

The physical changes of menopause, including weight gain, changes in menstrual bleeding and loss of fertility, can lead to feelings of ageing and changes in body image. This may contribute to feelings of sadness, loss or depression.

Strategies and tips

We must acknowledge that menopause is a natural part of life and not a disease or a disorder. With appropriate management and care, women can remain healthy and vibrant during and after menopause.

Awareness and understanding

Recognising the link between menopause and mental health is the first step. Being aware of potential emotional changes can help women anticipate and prepare for these shifts, reducing anxiety and fear. Encourage open discussions and arm yourself with knowledge.

Open communication

Creating an environment where women feel comfortable discussing their feelings can make a world of difference. Whether it's a spouse, friend or healthcare provider, having an empathetic listener can provide immense relief.

Healthy lifestyle choices

Regular exercise, a balanced diet and adequate sleep can significantly influence mental health. Studies have shown that physical activity can reduce symptoms of depression and anxiety. A diet rich in omega-3 fatty acids, vitamins and minerals can support brain health, while quality sleep can keep mood swings at bay.

Mindfulness and relaxation techniques

Techniques such as yoga, meditation and deep-breathing exercises can promote relaxation and stress relief. Mindfulness encourages us to stay present and manage our emotions more effectively.

Professional help

It's crucial to remember that seeking professional help is not a sign of weakness. Therapists and psychiatrists are trained to provide support and practical strategies to navigate these changes. Various treatment options, including psychotherapy, cognitive behavioural therapy (CBT), and medication, can be explored.

Support groups

Sharing experiences with others undergoing similar journeys can be empowering and comforting. Online platforms and local community centres often host support groups that offer a safe space to express feelings and share advice.

Menopause is not merely about enduring a challenging phase of life, but rather, it is an opportunity for growth, self-discovery and revitalisation. Embrace this transition as a time of liberation and potential for a more fulfilling, healthier existence. With knowledge, a positive attitude, the right self-care practices and medical guidance when necessary, you can not only navigate through this change but truly flourish. 

So let's change the narrative - menopause is not a period of decline, but rather a doorway to a vibrant and empowering chapter of our lives. After all, we're not just surviving menopause - we're thriving.