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Menopause and perimenopause are often regarded as inevitable processes a women will go through that are dreaded and feared for their physical symptoms while the impact on one’s mental health and relationships are misunderstood or dismissed. While hot flashes, night sweats, and hormonal fluctuations are commonly discussed, the profound effects on mental health often remain overlooked.
So many times, I have had ladies into my office who have felt like they were losing their minds or going “crazy”, questioning everything from their career choice to their choice of partner! Women have often been managing all the things life throws at them and then begin to feel like they are losing their grip!
Menopause typically occurs in women in their late 40s and early 50s, but perimenopause can begin up to 10 years before menopause, which is defined as one year without a period. A blood test can’t determine where you are at, but listening to your collection of symptoms and understanding them can!
Common menopause symptoms include hot flashes, mood swings, brain fog, sexual changes, bladder problems, fat in places there was never fat before (hello back fat!) and difficulty sleeping. Sleep is crucial for good mental health and this absolutely a foundation for managing all the other #$@#% coming your way!
Less known symptoms can include heart palpitations, joint pain, dry/itchy skin, dry eyes, light-headedness, and constipation to name a few!
These can all add up to a lot of discomfort, stress, confusion and even shame. Additionally, during this time of life, many people are also dealing with tweens and teens (IYKYK!) as well as career changes, parents’ health issues, or other family drama. Compiled together, this can lead to us not feeling like the wild, wonderful women we are!
Due to the many competing components mentioned above, fluctuating hormone levels can also wreak havoc, leading to heightened irritability, anxiety, and feelings of depression. The abrupt hormonal shifts can leave women feeling like they're on an emotional rollercoaster, with mood swings ranging from euphoria to despair. It's essential to recognize these fluctuations as impactful to feelings of wellbeing, while validating women's experiences and providing support and interventions when needed.
If you are someone who has struggled with a sensitivity to hormonal fluctuations before (think horrible PMS or PMDD), you are at a higher risk for bothersome symptoms during perimenopause and menopause. It is important to be aware of the symptoms of anxiety and depression, from increased worry, dread and apprehension to ongoing sadness, loss of interest, and inability to make decisions.
Cognitive function can also be impacted with difficulty concentrating, memory lapses, brain fog and indecisiveness.
While research continues, many of the symptoms of perimenopause and menopause are related to a decrease in estrogen: a hormone almost every system in our body relies on. It makes sense then that when it declines, we see a myriad of symptoms pop up that often look like a different collection for each woman. Unfortunately, in the past, women were told it was something they just had to deal with or were dismissed altogether! Know this is changing. While I encourage you to speak to your doctor about your symptoms, it can also be helpful to meet with a mental health professional that can help you prepare for that appointment, while also learning non-pharmacological strategies for managing many of these symptoms. Through education, therapeutic interventions, and empowerment, we can support women to advocate and manage their mental health and physical wellbeing at every turn of this tricky maze. Guidance and validation go a long way to acknowledge you stepping into your most powerful and confident season of life!
Sleeping is the foundation of good mental and physical health. Here are my top tips as a therapist, for a great sleep to promote wellness through your perimenopause and menopause journey:
1. Eye mask (reduces stimulation from all light-even a little light can disrupt your sleep)
2. Brain dump exercise
3. Chamomile tea (check with your doctor or pharmacist to ensure it is safe for you)
4. Learning CBT strategies to support sleep
As a culture, I am hopeful that our views around perimenopause and menopause will continue to be more comprehensive and empowering. Until then, trusting your body to know when you need help is the first step. Therapy can help to manage some of the symptoms, but it also provides strategies for self-advocacy while challenging our limiting beliefs around our minds and bodies as women. Through the therapeutic relationship, we hope to promote dialogue around the complexities of this season of life and acknowledge the multifaceted factors that make this time challenging but also enlightening!
If you think that therapy would be helpful on your perimenopause or menopause journey, book now.
