Menopause and mental health: Managing wellbeing through change

Menopause is a natural part of ageing for those who experience menstruation, yet surveys have shown that over 60% of those impacted by it felt they were uninformed, with over 30% stating that they were dreading it. Physical symptoms are often better known, yet the mental health impact cannot be ignored.

In the above survey, most symptoms reported were psychological experiences such as mood swings, brain fog, irritability, poor concentration, poor memory, low mood, lack of motivation, reduced confidence, and anxiety. All of which may have a profound effect on women’s quality of life if left unaddressed. This article explores common impacts on mental health as well as suggestions for ensuring your continued wellbeing.

Table of contents

• What is menopause?
• Common mental health symptoms during menopause
• Ways of managing menopause symptoms
• Everyday changes to improve wellbeing during menopause

What is menopause?

Menopause is the natural process when a person stops menstruating, typically beginning in their 40s or 50s. Marking the end of their fertile window, it occurs when the ovaries stop producing oestrogen and progesterone, and there are no monthly periods for a consecutive twelve months. The months or years leading up to menopause are called perimenopause or the menopausal transition.

While viewed primarily as a ‘sex hormone’, oestrogen’s impact on the brain has been linked with cognitive function and mental health. This link can explain why a decrease in oestrogen production can impact mental health during perimenopause and menopause.

Common mental health symptoms during menopause

Common mental health symptoms during menopause While mental health experiences vary between people, some of the most common symptoms experienced by those going through perimenopause or menopause are as follows:

Brain fog

Experiencing issues with focus, memory, and thought processes are all part of what is often described as ‘brain fog’. Links have been made between menopause and vulnerability to decline in cognitive function, causing a range of difficult experiences.

Low mood or depression

Some studies have found that depressive symptoms can increase during perimenopause and menopause, varying from instances of mild low mood to suicidal ideation. Other studies have found that, specifically in those who have previously experienced major depressive disorder, there is an increased vulnerability to recurrence of depressive disorders during this time.

Anxiety

Links have been made between menopause and increased levels of anxiety in those going through the process. This, like any anxiety, can vary from mild symptoms to more intense experiences that may impact everyday life. This appears to be most common in postmenopausal people.

Sleep problems

A common symptom reported by those experiencing menopause is trouble sleeping or low-quality sleep. There have been links made between the changes in hormones around perimenopause and menopause that impact sleep quality. A lack of sleep cannot only impact cognitive function, but also mood and mental wellbeing.

Ways of managing menopause symptoms

NICE guidelines recommend HRT and CBT as treatments for the mental health effects of menopause. We’ve outlined these options below which may be successful alone or in combination.

Hormone Replacement Therapy (HRT)

HRT is a commonly used option for managing menopause symptoms as its aim is to replace the hormones your body is no longer producing. The three hormones that may be suggested for your symptoms during HRT are oestrogen, progesterone, and testosterone.

HRT can come in a combination of:

• skin patches
• gels or sprays to put on your skin
• implants
• tablets
• a coil placed inside your womb
• creams

It may take time trialling different options to find what is best for you and what works best for you may change over time. You can talk to your GP about HRT options.

Cognitive Behavioural Therapy (CBT)

CBT is a form of talking therapy that is structured and goal oriented. CBT helps people identify and change negative thought patterns and behaviours and is most used in treating anxiety and depression. Studies have found that it can be effective when treating common menopausal symptoms.

Learn more about CBT on our dedicated page. You can pursue CBT through your GP or privately.

Everyday changes to improve wellbeing during menopause

While you may choose to pursue the above treatment options for helping with menopause symptoms, there are lifestyle changes that have been found to have a positive impact on the experience too. Below are some everyday ways to support your mental wellbeing during menopause.

• Eat a balanced diet: A balanced diet with plenty of fruit and vegetables for nutrients has been found to improve symptoms of menopause as well as improving general health.
• Physical activity: Engaging in consistent physical activity can support mental well-being during menopause. There have been links made between regular exercise and lower rates of depression and anxiety in menopausal women.
• Sleep routines: Improving sleep quality through consistent routines can help manage menopause-related sleep disturbances. Going to bed at a set time, ensuring you give yourself plenty of time to sleep, and avoiding practices that negatively impact sleep can all improve sleep quality.
• Support networks: Maintaining relationships and seeking support groups can provide emotional support during menopause. Create time where possible to connect with friends, family, of those in a similar situation to yourself to build community.
• Mental stimulation: Engaging in activities that stimulate the mind, like reading or puzzles, can support cognitive function during menopause and beyond. They can also help with reducing stress.

Related articles

What are the physical symptoms of anxiety?

What's the difference between stress and anxiety?

How do I know if I have depression? 6 signs you should know about

How to protect your mental health while staying informed on world news