Menopause, the stage of life when a woman permanently stops having menstrual periods, brings on certain physical changes, like irregular periods, change in sleep patterns, energy levels, appetite, and reduction in fertility levels. What many of us may not realize is that the hormonal changes of menopause can bring fluctuations in mood, the way we look at life and think and feel about ourselves.

Sarah Presson, Licensed Independent Clinical Social Worker and Clinical Supervisor with Handel Behavioral Health looks back to when she was a teenager and her mom was going through menopause. 

“My older brothers and I did not talk about it, but we realized this was a time that our mom needed our support and understanding. We weren’t really sure what was happening biologically for her but we understood there were changes happening within her body that made life more challenging and less comfortable. Now, I often tell my mom I understand what all of that was about,” says Sarah. 

Sarah suggests that by understanding these physical changes and emotional shifts that occur during menopause, we can prepare ourselves with effective strategies to regain control and empower ourselves through times of discomfort. 

In the following blog, Sarah will discuss how menopause affects mental health and offer actionable steps women can take to manage their symptoms and improve their mental wellbeing.

What is Menopause?

Menopause occurs when a woman permanently stops having menstrual periods. It is characterized by a decreased production of reproductive hormones like estrogen and progesterone.  

Although the average age of menopause is 51, women can experience menopause anytime from their thirties to their mid fifties or later.

How Does Menopause Impact Mental Health?

The hormonal fluctuations that women experience during menopause have a direct impact on the brain, affecting mood regulation and emotional health. 

For one, estrogen plays a vital role in producing serotonin, the “feel good” chemical that contributes to emotional regulation. Estrogen levels fluctuate during menopause, leading to the rise and fall of serotonin levels, and women may experience significant mood swings as a result. 

This emotional fluctuation can be overwhelming for many women and cause challenges with self-esteem, relationships, job performance, and overall quality of life. 

Mood changes during menopause can range from mild to severe. In some instances, women may experience severe anxiety which feels like panic. Other women may experience severe depression, irritability, lack of interest, and feeling unlike themselves. 

Women may also experience brain fog symptoms during menopause, like lack of focus, confusion and forgetfulness, which can be distressing especially in workplace settings.

What are the Common Emotional Symptoms of Menopause?

Every woman’s experience of menopause is unique, but there are some mental health challenges more common during this stage of a woman’s life:

• Anxiety
• Depression 
• Difficulty focusing
• Low energy levels
• Fatigue
• Mood swings
• Sadness
• Low self-esteem 
• Anger and irritability

Other contributors to mental health challenges during menopause include hot flashes, night sweats, sleep disturbances, and major life stressors.

What are Some Effective Practice Tips to Manage Menopause and Mood Changes?

While emotional changes can feel unavoidable during this chapter, life does not have to be put on hold because of menopause. 

Women can integrate effective lifestyle practices into their everyday lives, like exercising regularly, healthy eating, deep breathing, getting plenty of sleep, and working with a mental health professional. 

1. Regular physical exercise: Exercise is a natural mood enhancer. Regular physical activity, like walking, pilates, yoga, and cycling improves energy levels, reduces stress, regulates sleep patterns, and builds self confidence. Strength training exercises can build muscle mass, help women maintain a healthy weight, and reduce the frequency of hot flashes. 
2. Healthy eating: A well-balanced diet is key for managing symptoms of menopause. Adding phytoestrogen to one’s diet, foods like flaxseeds and legumes, can help balance hormone levels and may reduce symptoms like hot flashes and night sweats. Consuming calcium rich foods can support bone health. Reducing refined carbs and processed sugar can also prevent mood fluctuations. Limiting alcohol and caffeine can reduce hot flashes, sharp energy changes, and mood fluctuations. Staying hydrated, drinking at least eight 12 once glasses of water daily, can maintain energy levels and metabolic processes. 
3. Stress management: Heightened stress levels can worsen menopause symptoms, so finding effective ways to manage stress is essential for reducing anxiety and improving overall emotional wellbeing. Women might engage in mindfulness exercises, meditation, rhythmic breathing exercises, or gentle yoga.
4. Getting a good night’s sleep: Many women experiencing menopause may experience sleep disturbances. Lack of sleep and fatigue can worsen symptoms, such as irritability, brain fog, anxiety, and depression. Getting into a consistent sleep schedule by going to bed and waking up at the same time everyday regulates one’s internal clock. Try to limit screens at least an hour before going to bed and think about engaging in relaxing activities like reading a book or taking a warm bath. 
5. Building a support network: Maintaining social support is crucial during menopause. Spending time with family and friends, joining a support group, and surrounding oneself with compassionate and understanding people helps reduce feelings of isolation.
6. Seeking professional guidance: When emotional symptoms are taking a toll on one’s mental health, it’s crucial to seek support from a trained and trusted therapist. A trained therapist provides women with a safe space to explore one’s thoughts and feelings, learn healthy coping techniques, and address mental health challenges. Women will discover how to take control of their health and reclaim their identity during this time of transition, when working with a trained mental health professional.

Start Working with a Therapist for Menopause and Mental Health in Massachusetts:

If you or someone you love is experiencing the emotional and mental health challenges of menopause, please reach out for support. Our trained and trusted therapists in Massachusetts are here to help women thrive during this stage of life.

Our therapists are available for appointments online in Massachusetts or in-person from our offices in Amherst, Franklin, West Springfield, Wilbraham, or Natick,

To start working with one of our therapists for managing the mental health challenges that can arise during menopause, contact us today at (413) 343-4357 or request an appointment online.

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