Menopause & Mental Health
Mourning the Changes and Embracing the Journey
Menopause is a natural and inevitable phase in a woman's life, marking the end of her reproductive years and the start of a new journey.
Menopause, like any significant life transition, can evoke a sense of loss. The end of fertility, hormonal shifts, and the physical changes that accompany menopause can leave women mourning the habits and life they once had as a younger person. While most people are familiar with the physical changes that occur during menopause, such as hot flashes and night sweats, the impact on mental health is often underestimated. Navigating the mental health and mood changes during menopause can be challenging, but understanding the symptoms, their underlying causes, and the strategies they use can make the transition smoother.
What might happen during menopause?
Mood Swings: Fluctuations in hormone levels, particularly estrogen and progesterone, can lead to mood swings. Women may find themselves experiencing irritability, sadness, or anxiety seemingly without cause.
Depression: Menopause can increase the risk of depression. Hormonal shifts, coupled with life changes and the physical symptoms of menopause, contribute to the development or exacerbation of depressive symptoms.
Anxiety: The hormonal imbalance during menopause can trigger anxiety, making women more prone to worry, restlessness, and feelings of apprehension.
Sleep Disturbances: The hormonal changes often lead to disruptions in sleep patterns, contributing to fatigue and exacerbating emotional challenges.
Cognitive Changes: Some women report difficulties with concentration and memory during menopause, commonly referred to as "brain fog."
While mourning the changes associated with menopause is essential, it's equally crucial to shift the focus toward embracing the new journey that lies ahead. Menopause can be seen as a time of renewal, self-discovery, and the opportunity to embrace life in a different light.
Reframing Perspectives: Instead of viewing menopause solely as an endpoint, we can reframe it as a natural and empowering transition. We can see it as an opportunity to redefine our identity beyond reproductive roles.
Rediscovering Self-Identity: Menopause invites a rediscovery of self. Take the time to explore your passions, interests, and goals. What aspects of yourself may have been overshadowed by the demands of earlier life stages?
Cultivating New Goals: Menopause marks a juncture where you can set new personal and professional goals. Whether it's pursuing a new hobby, furthering your education, or exploring a career change, this is a time to invest in your aspirations.
How can you embrace your journey?
Acknowledge Your Feelings: Instead of dismissing or suppressing emotions, acknowledge and accept them. Recognize that it's okay to feel a range of emotions during this transformative period.
Practice Mindfulness: Engage in mindfulness activities to stay present and connected with your emotions. Techniques such as deep breathing or meditation can help you navigate mood changes with a sense of calm.
Challenge Negative Thoughts: Menopause can bring about negative thoughts about oneself. Challenge these thoughts by asking whether they are based on facts or distorted perceptions. Be kind to yourself and focus on the positive aspects of your journey.
Set Realistic Expectations: Understand that menopause is a process, not a quick fix. Set realistic expectations for yourself, acknowledging that your body is undergoing significant changes.
Seek Support: Share your experiences with trusted friends, family, or a support group. Connecting with others going through similar experiences can provide a sense of validation and understanding.
Mourning the changes that come with menopause is a natural and important part of the journey, but it is not the endpoint.
Embracing this transition as a new journey opens doors to self-discovery, renewal, and the opportunity to lead a fulfilling and empowered life. Remember that seeking support is a sign of strength, and embracing self-compassion is an essential step towards nurturing your mental well-being during this transformative phase of life. Remember that self-compassion is not a luxury but a vital tool for maintaining mental well-being.
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SOURCES:
Harvard Health Publishing “Menopause and Mental Health”
National Library of Medicine “Does menopause elevate the risk for developing depression and anxiety? Results from a systematic review”
NHS Inform “Menopause and your mental wellbeing”
ScienceDirect “Life satisfaction, loneliness and related factors during female midlife”
Wiley Online Library “Comparison of the relationship between menopausal symptoms and loneliness and anger”
