THRIVING THROUGH TRANSITION: UNDERSTANDING AND MANAGING MENTAL HEALTH DURING MENOPAUSE

Menopause, the time in a woman's life when she stops having menstrual periods, can be a distressing period of change in her life. At this time, hormone levels are reduced, causing women to experience large physical and mental changes, which can be difficult to adjust to.

October 18th marks World Menopause Day, a day that serves to raise awareness of menopause and options for improving health and well-being. The theme for this year's World Menopause Day is women's cardiovascular health. Women's reproductive experiences such as menstruation, pregnancy, and menopause influence many aspects of women's health and have recently been found to affect the chances of developing cardiovascular disease.

Recognising Mental Health Shifts

Hormonal changes that accompany menopause can have a large impact on both mental and physical health. Psychological stress, feelings of anxiety, and depression are common emotional symptoms during menopause. Other menopausal symptoms can include:

• Irritability
• Low mood and mood changes
• Low self-esteem
• Forgetfulness
• Poor concentration, often described as 'brain fog'
• Sleep disruptions

Physical changes in menopause can affect self-confidence and self-esteem, and physical discomfort associated with these changes can be distressing for individuals experiencing menopause. Some physiological changes include:

• Mild to severe hot flashes
• Night sweats
• Weight gain
• Hypertension and cardiovascular disease
• Vaginal dryness
• Hair loss or thinning
• Bone density loss
• Joint and muscle aches
• Urinary incontinence caused by weakened pelvic floor muscles
• Urinary tract infections

Coping Strategies

Small lifestyle adjustments like eating a balanced diet, prioritising sleep, and engaging in physical exercise can help alleviate mental health symptoms associated with menopause, improve mood and overall emotional health and well-being.

Mindfulness and relaxation techniques are specifically beneficial during this life stage. Mindful breathing exercises like deep breathing, sometimes called belly-breathing, and 4-7-8 breathing can help.

Deep breathing involves breathing in very fully, allowing the stomach to expand with air. This helps deactivate the stress response and activate a state of rest and digestion. Deep breathing has been shown to be effective in pain management and helping calm the body and mind. Learning to use your breath as an anchor, you can become more aware of and control thoughts, feelings, and emotions during difficult times.

4-7-8 breathing is a type of breath work that involves extending the exhale for longer than the inhale - inhaling for 4 seconds, holding the breath for 7, and exhaling for 8. This technique works to calm the stress response, bringing the body and mind into a state of relaxation amid periods of stress.

Treatment Options

Many physical or emotional symptoms of menopause like heart palpitations, hot flashes, and night sweats can be highly distressing and interfere with daily functioning. Cognitive behavioural therapy (CBT) is an effective form of talk therapy that can help people develop coping strategies and problem-solving techniques to cope with menopause-associated physical or mental discomfort.

Mindfulness-based relaxation techniques have also proven to be helpful for managing symptoms of menopause. Notably, deep breathing exercises can help alleviate feelings of stress and discomfort during hot flashes and can help bring a sense of calm before bed to help manage sleep disturbances.

Hormone replacement therapy (HRT) involves boosting hormone levels of oestrogen and progesterone, often in the form of tablets, to relieve some of the menopause symptoms. While there may be benefits to hormone therapy, it is important to discuss it with your care provider.

Social Support

It can be increasingly distressing to experience menopause on one's own. Seek support from friends or family members who have had or who are also experiencing menopause for advice on how to cope during this time. It can also be helpful to connect with a larger support group or community of women going through the same transition. Ultimately, seeking support from individuals with whom you can talk about experiences and coping strategies for navigating the difficult transitional period that is menopause can be greatly beneficial for dealing with stress during this time.

Menopause is a significant time of change in a woman's life that can be turbulent and burdensome. The physical, emotional, and hormonal changes during menopause can lead to significant changes in mood, energy, sleep patterns, and daily functioning, which can all impact overall mental and emotional well-being.

The Kusnacht Practice is equipped to treat a variety of mental health conditions and ensures health and care excellence, providing an array of specialized mental health therapies and treatments suited to each individual with Psychotherapeutic care, Medical treatment and care, and Family systems therapy. Additionally, The Kusnacht Practice's personalized BIO-R® programme seeks to empower and revitalize the body and mind, maximizing physical, emotional, and mental potential.

If you are having difficulty managing symptoms of menopause or are experiencing other mental health problems, get in touch for more information on how we can help.