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Menopause and Mental Health: Tips to Support Emotional Wellbeing

Experiencing menopause can be stressful and depressing – here’s how to recognise and manage the symptoms, say the experts at WOWMD

Waking up around 3:00 am drenched in sweat is bad enough, but for many women it may get much worse. Getting out of bed while feeling anxious is not the best start. That fatigue can then seep into your day. You might get upset with a friend about a small thing. You might look at a photo and struggle to put a name to a face, or not remember a word that you use regularly.

If this sounds familiar, you’re certainly not alone. The challenges of this phase can be difficult to put into words, leaving many women having to quietly cope with each day as it comes. You may even view this struggle as a personal failure to handle stress. But these emotional changes can be linked, in part, to the hormonal shifts that occur during the menopausal transition.

Recognising how these bodily changes work is key to managing them. Knowing what is going on can help you cope better and find ways to support your mental health.

What are perimenopause and menopause?

Perimenopause is the stage leading up to menopause. During this period, the production of once vital hormones decreases. This is where irregular menses begin to develop, as do other symptoms such as hot flashes, mood swings, and insomnia.

Menopause is the stage at which women stop having monthly periods, and the production of hormones by the ovaries decreases. Eventually, this results in the cessation of the cycle and the woman’s fertility, according to Consumer Health Digest.

Menopause is usually said to be reached after 12 consecutive months without a menstrual period. It most often occurs between ages 45 and 55, although the timing can vary from woman to woman.

How can menopause affect mental health?

Some psychological shifts are common in women as they pass through menopause, though each individual experiences the changes of this stage in a different way. Typical symptoms during this transition phase are changes in mood and irritability. There can be strong emotional responses to small things, which some have termed ‘perimenopausal rage’.

The SWAN study found that the menopausal transition is a period of heightened risk for depressive symptoms, with vulnerability rising from early perimenopause straight into post-menopause.

Because these mental health changes often overlap with major life transitions, they can feel overwhelming to manage on their own.

Socio-cultural stressors and midlife context

Midlife may be a time in life when women are extremely busy at work and at home. They may be looking after their children as well as taking care of elderly parents. They may also be expected to adhere to high standards in their profession. This naturally leads to a lot of stress.

In addition to these individual issues, social attitudes associated with old age can give women a sense of being ignored or devalued. Research by Nosek et al. (2010) finds that high levels of perceived stress and negative attitudes toward ageing significantly increase the intensity and severity of menopausal symptoms.

Lifestyle changes may help manage symptoms, but they do not necessarily reduce them greatly.

Tips to support mental health during menopause

Supporting your emotional health requires a gentle, balanced approach. Here are a few practical habits that may offer relief:

1. Keep a consistent sleep schedule: Go to bed and wake up at the same time every day. Keep your bedroom cool to help manage night sweats.

2. Move your body daily: Gentle strength training, walking, and swimming can boost mood-regulating chemicals in the brain.

3. Practise stress reduction: Deep breathing exercises, mindfulness, or yoga could help calm an overactive nervous system.

4. Build a support network: Talk openly with friends, family, or support groups so you do not feel isolated. Alongside lifestyle adjustments, feeding your body the right nutrients can also play a key role.

Supplements and nutritional support during menopause

Daily diet can have a powerful effect on emotional wellbeing throughout menopause. Balancing your blood sugar levels may prevent sudden energy drops, helping to minimise feelings that mirror anxiety. Magnesium not only supports normal nervous system function, but may also improve sleep quality.

Vitamin D and calcium are well known for supporting bone health; they may also play a helpful role in regulating mood. Research from The Oxidative Medicine and Cellular Longevity shows that omega-3 supplementation rich in EPA can improve mental well-being and significantly reduce mild depressive symptoms in the general population.
Always consult with your healthcare provider before consuming another supplement, especially if you are taking medication.

Medical and professional support

When lifestyle habits are not enough, professional medical guidance can help you find relief:

● Hormone replacement therapy (HRT): HRT replaces lost hormones and may help reduce mood swings and brain fog for some people.
● Non-hormonal medications: Doctors sometimes prescribe low-dose antidepressants (like SSRIs) to help manage anxiety or mood changes, even for those without a clinical history of depression.
● Cognitive behavioural therapy (CBT): CBT can significantly reduce the emotional impact of physical and psychological symptoms.

Knowing what options exist makes it much easier to decide when to talk to a doctor.

When to seek help for your mental health

Going through menopause can be emotional, stressful, or depressing, but that isn’t something you should deal with alone. Sadness, anxiety, fear, or mood changes that persist for weeks or start to interfere with your sleep, work, relationships, or activities could indicate the need for help. The same goes if you experience symptoms that persist or become more severe than can be safely treated at home.

Your doctor or mental health expert can discuss what might be causing these changes and how to manage them. Earlier intervention can help to make it easier to manage the situation and your own emotions.

FAQs

Is perimenopausal anxiety permanent?

Generally, anxiety in your perimenopause is a temporary phase. It often settles after menopause, when hormone levels reach an equilibrium. These effects may vary amongst women.

Can HRT cure brain fog?

HRT can help to regulate the level of oestrogen in the body, which can help with memory and concentration for some women.

How can I tell the difference between menopause mood swings and clinical depression?

Mood swings are brief in menopause, and they go along with the physical symptoms. Typically, clinical depression is characterised by a persistent sadness or emotional flatness that persists for several weeks without relief.

Conclusion

Menopause can also affect your mind and body. Low mood, anxiety, trouble sleeping, and brain fog can all interfere with everyday life.

You can choose to make small changes. A balanced diet is equally important. The body might be able to sustain the ultimate lifestyle changes with the additional support of varied nutrients. In some cases, the best menopause supplements to support hormonal balance might be a good option for women to provide some required nutrients.

There are a few nutrients you should talk to your doctor about, including magnesium, vitamin D, calcium, and omega-3s. The best approach will also be individualised based on your diet, your symptoms, medications, and general health.

You do not have to go through menopause by yourself. With healthy eating, healthy living, and the best professional advice, you can make practical life changes to foster emotional stability.

References

Depressive symptoms during the menopausal transition – NIH: https://pmc.ncbi.nlm.nih.gov/articles/PMC2048765/
Best Menopause Supplements, According to Experts | Consumer Health Digest: https://www.consumerhealthdigest.com/menopause-center/best-menopause-supplements.html
The Effects of Perceived Stress and Attitudes Toward Menopause and Aging on Symptoms of Menopause: https://pmc.ncbi.nlm.nih.gov/articles/PMC3661682/
Omega-3 Fatty Acids and Depression: Scientific Evidence and Biological Mechanisms: https://pmc.ncbi.nlm.nih.gov/articles/PMC3976923/
The effect of hormone replacement therapy on cognition and mood – NIH: https://pmc.ncbi.nlm.nih.gov/articles/PMC11497347/
Cognitive behavioural therapy for menopausal symptoms: a systematic review of efficacy in improving quality of life- NIH: https://pmc.ncbi.nlm.nih.gov/articles/PMC12853693/