Menopause is a natural but often frustrating part of aging that every woman goes through. Unfortunately, its impact on mental health is often misunderstood, ignored, or overlooked. So many people don’t want to talk about it, but we’re going to do exactly that in this blog post.
In addition to physical changes, menopause can bring on mental and emotional adjustments that many women are unprepared for. One of the most common mental health conditions that women in menopause deal with is anxiety. Understanding why this happens and developing coping mechanisms to maintain and protect your overall well-being is so important.
Understanding Menopause
To get clinical for a second, menopause is the transition stage that marks the end of a woman’s reproductive years. It usually occurs between 45 and 55, but there are always exceptions.
There are three phases: perimenopause, menopause, & postmenopause
1. Perimenopause
Heard of hot flashes? This is when they start. Perimenopause is the time before menopause when hormone levels begin to change, resulting in symptoms such as mood swings, hot flashes, and irregular periods.
2. Menopause
This phase is officially defined as the 12 consecutive months without a menstrual period. Some women experience additional symptoms like vaginal dryness and trouble sleeping.
3. Postmenopause
This technically lasts for the remainder of a woman's life. While some previously mentioned symptoms may disappear, other health issues, such as bone loss, can worsen.
Mental Health Impacts of Menopause
During these phases, the body experiences many changes that may significantly affect mental health. Hormonal fluctuations, particularly decreases in progesterone and estrogen, can cause anxiety, mood swings, and even symptoms of depression. You might feel depressed or agitated for no obvious reason. These feelings take a lot of women by surprise, particularly if they’ve never experienced anxiety before.
Knowing how menopause and mental health are related can help you cope with these changes with more understanding and confidence. Recognizing that these emotional changes are a completely normal aspect of the menopause process is helpful.
Why Anxiety Increases During Menopause
During menopause, many women experience heightened anxiety, often without knowing why. The changes happening in the body during this time can have a big impact on your psychological well-being. Fluctuations in hormone levels, physical symptoms, and big life transitions can all contribute to an increase in anxiety.
Hormonal Changes & Anxiety
Hormonal changes are a significant factor in why anxiety develops throughout menopause. The two hormones that control mood and emotional stability, progesterone and estrogen, start fluctuating and eventually decrease. This might lead to sudden mood swings, irritation, and heightened anxiety. In particular, low estrogen levels might make it more difficult to control emotions, which makes anxiety feel stronger. For example, you may begin worrying (and, at times, excessively) about things you used to ignore.
Physical Symptoms & Their Psychological Impact
Anxiety can also be brought on by symptoms of menopause, like hot flashes, night sweats, and difficulty sleeping. Even a little sleep deprivation can increase stress levels and make it harder to control emotions during the day. In menopause, multiple wake-ups at night and being drenched in sweat are common. Anxiety resulting from physical discomfort can set off a vicious cycle in which your body and mind are constantly on high alert.
Life Transitions & Stressors
Menopause often coincides with major life adjustments, such as children leaving home, career changes, or caring for elderly parents. These changes might cause anxiety and raise concerns about your identity and purpose. Feelings of worry and anxiety might be exacerbated by feeling unsure of your role at home or work or by thinking more about getting older yourself.
Coping Strategies for Managing Menopause-Related Anxiety
Although managing anxiety during menopause can be tricky, there are helpful techniques that can support you. Taking care of your physical and mental health with lifestyle changes, professional support, and a solid support network can significantly impact anxiety management and overall well-being.
Lifestyle Adjustments
Even making small adjustments to your everyday schedule can help reduce anxiety. Regular physical activity, like yoga or walking, can help ease tension and lower anxiety. A healthy diet of whole grains, fruits, and vegetables can also help stabilize mood. Try including foods packed with omega-3s, such as salmon or chia seeds, to boost brain health.
You can help calm your nervous system by practicing techniques like progressive muscle relaxation, deep breathing, or meditation. This doesn’t have to be a huge commitment - these techniques can be practiced for as little as a few minutes per day. For example, taking five deep breaths or listening to calming music can be a quick way to ground yourself if anxiety spikes.
Professional Support & Therapy
Therapy can be a valuable tool for managing menopause-related anxiety. Talk therapy provides a safe space to express your feelings and work through the changes you’re experiencing. Cognitive Behavioural Therapy (CBT) can often help identify and confront anxious thoughts. Depending on the severity of the symptoms, medication such as hormone replacement therapy (HRT) or antidepressants could be a possibility. It’s important to talk with a healthcare expert to discover what approach is suitable for you.
Building a Support System
Connecting with others experiencing similar changes can provide comfort while alleviating feelings of isolation. Look for online forums or support groups where women can share their experiences and coping mechanisms. Talking openly with trusted friends or family members can also bring a sense of comfort. Realizing you're not alone can greatly change your ability to cope with the emotional highs and lows of menopause.
Though going through menopause can be overwhelming, we're gently reminding you that you're not alone in this. These changes are incredibly common in women, and getting treatment or support is never a sign of weakness. Our mission at Moose Jaw Psychology is to connect you with the services and support you need during this time. We offer a range of mental health services in a caring, safe, and confidential environment so you receive the highest standard of care.
Our team is here to provide you with efficient, research-based support customized to meet your particular needs while you navigate the emotional highs and lows of menopause. Make an appointment or contact us today to begin feeling more supported and balanced.