Navigating menopause: How can CBT help?

As a therapist specialising in women's health, I frequently encounter the intricate challenges of menopause. The transition, often marked by a spectrum of physical and psychological symptoms calls for a compassionate, individualised treatment approach. 


The recent guidelines from the National Institute for Health and Care Excellence (NICE) spotlight cognitive behavioural therapy (CBT) as a significant non-pharmacological intervention for menopause symptoms. This recognition aligns with my professional practice, where I've witnessed the profound impact of CBT.

Cognitive behavioural therapy addresses a broad range of menopausal symptoms, from hot flushes and night sweats to mood swings and sleep disturbances. Unlike a bio-medical approach, which may not be suitable for everyone, CBT offers an accessible alternative or complement, particularly for those with contraindications to hormonal treatments, like breast cancer survivors.

However, the conversation around menopause treatment often teeters towards a misleading dichotomy: CBT or HRT. It is crucial to clarify that CBT is not a competitor to HRT, but an ally. As a therapeutic option, it is not about replacing HRT, but enriching the treatment landscape.

The real strength of cognitive behavioural therapy lies in its empowerment of women through skills that manage the psychological dimensions of menopause.

Here are some of the benefits:

Improved mood regulation: Menopause can bring about mood swings and increased irritability. CBT helps by teaching women how to identify negative thought patterns and replace them with more balanced and positive ones, thereby improving overall mood regulation.

Reduction in hot flushes and night sweats: Studies have found that CBT can lead to a significant reduction in the frequency and severity of hot flushes and night sweats, which are among the most common and disruptive symptoms of menopause.

Better sleep quality: Insomnia and sleep disturbances are common during menopause. Through CBT, women can learn relaxation techniques and develop better sleep hygiene, which can lead to improved sleep quality.

Enhanced coping skills: CBT equips women with practical strategies to manage the psychological and physical challenges of menopause. These skills are not only useful during the menopausal transition but can also be applied to other stressful life events.

Increased self-efficacy: By engaging in CBT, many women report an increased sense of control over their menopausal symptoms, which enhances their self-efficacy and overall well-being.

Stress and anxiety management: CBT is effective in reducing levels of stress and anxiety, which can exacerbate menopausal symptoms. It helps women develop a toolkit of stress-relief techniques that can make daily functioning more manageable.

Support for sexual health: Menopause can affect sexual function, leading to issues like vaginal dryness and decreased libido. CBT can address the psychological factors related to sexual health, helping women to maintain a fulfilling sex life.

Non-hormonal treatment option: For women who cannot or choose not to use Hormone Replacement Therapy (HRT), CBT provides a non-pharmacological option that can greatly alleviate menopausal symptoms without the need for medication.

Long-term benefits: The effects of CBT are not just immediate; the skills and techniques learned have long-term benefits for mental health and can contribute to a more positive and proactive approach to ageing and health in general.

Holistic approach: CBT treats the person as a whole, taking into account the interconnection of mind and body. It encourages a healthier lifestyle, which can include diet and exercise, further supporting women through menopause.

The pursuit for women during menopause is not merely symptom management, but the preservation of quality of life. This goal necessitates a multifaceted approach, recognising that no single therapy holds all the answers. As we continue to unravel the complexities of menopause, it is imperative to support women in making informed decisions that reflect their individual needs and circumstances.

As healthcare professionals, we must advocate for a therapeutic landscape that is as diverse and adaptable as the women we support. Let us strive to empower women with informed choices, ensuring they are neither confined to a singular narrative nor denied comprehensive care.

Together, we can make menopause matter.

The views expressed in this article are those of the author. All articles published on Counselling Directory are reviewed by our editorial team.

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Guildford GU5 & GU2
Guildford GU5 & GU2

Donna Morgan is a highly experienced Humanistic Mental Health Therapist with 26 years of practice. Her passion for helping individuals with their mental health has driven her to develop a compassionate and holistic approach to therapy. Donna firmly believes in treating each client as a unique individual and providing them with personalised support.

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