How Postmenopause Impacts Mental Health And How To Cope With Challenges
Postmenopause generally refers to the period after menopause, beginning when a person has gone 12 months without a menstrual period and continuing for the rest of their life. For some people, postmenopause can come with various physical and mental health challenges. Understanding how to cope with the mental health impacts of this phase can be a step toward wellness and self-understanding. You may find it helpful to speak with a licensed mental health professional if you’re having trouble addressing challenges on your own.
What is postmenopause?
In general, the postmenopausal period occurs when you have not had a menstrual period for at least 12 months. Menopause usually refers to the 12 months after your period ends, and perimenopause occurs before this stage, when your period may become irregular. Postmenopause lasts from the end of the menopausal stage to the end of one’s life.
Some may not experience any symptoms associated with postmenopause, or the symptoms they’ve been experiencing during menopause may remain. For others, postmenopause can come with significant mental and physical health impacts that may be distressing or confusing. Understanding these postmenopausal symptoms can be a step toward receiving support, as you might benefit from talking to your doctor or therapist about any changes.
What is postmenopausal syndrome? Understanding vaginal dryness, hot flashes, heart disease, cancer, and other health challenges
Postmenopausal syndrome is the official medical term for when a person has not had their menstrual cycle for over 12 months and is still experiencing certain physical and mental symptoms, including the following:
- Vaginal dryness
- Vulvovaginal atrophy (vaginal inflammation due to a dryer, thinner vaginal lining)
- Sexual dysfunction
- Hot flashes
- Fluctuations in reproductive hormones
- Depression and anxiety symptoms
- Stress
- Irritability
- Decreased estrogen
- Weight gain
Postmenopause may also put individuals at an increased risk of medical concerns like cardiovascular disease (heart disease), reduced bone health, and breast cancer.
The mental health impacts of postmenopause and menopause
Not everyone experiences mental health changes or postmenopause symptoms, but those who do might notice the following.
Mood swings
The hormones involved in the menstrual cycle can decrease after one’s last period. For some people, hormonal changes can lead to mood swings, which might include rapidly shifting between sadness, irritability, and happiness, among other emotions. Mood swings can be distressing and may be accompanied by a sense of losing control over one’s emotions. In some cases, mood swings can negatively impact a person’s relationships.
Depression and anxiety
According to a 2023 analysis of 22 studies, depression and anxiety can be common during menopause and postmenopause. Research suggests that a history of major depressive disorder (MDD) could be associated with an elevated risk of depression after menopause. Social and relationship-related challenges and adverse life events were also typically associated with a higher risk of depression. Signs of depression and anxiety can include those listed below:
- Changes in mood
- A lack of interest in previously enjoyed activities
- Physical symptoms accompanying mood challenges, such as headaches and shakiness
- Fear of social situations
- A lack of motivation
- Difficulty concentrating
- Thoughts of hopelessness or worthlessness
- Negative self-beliefs
- Irritability
- Apathy or a sense of emotional numbness
- Constant worrying
- Racing thoughts
- Slowed speech and behavior
- Restlessness
- Suicidal thoughts
Changes in sex drive due to vaginal dryness and other health changes caused by menopause
Menopause can come with a decreased sex drive, orgasm frequency, and sexual stamina. For some, this change may occur due to physical difficulties like sexual dysfunction or vaginal dryness. For others, a decrease in libido may be due to decreased hormones or relationship challenges stemming from other symptoms of menopause, like depression. A lack of libido can be distressing and may impact a person’s relationships.
Low self-esteem and confidence
The mental and physical impacts of menopause can lead a person to develop low self-esteem or lack confidence in themselves. A changing body can lead to a sense that one is an imposter in their own skin. Fears about aging can also contribute to low self-esteem and difficulty believing one is desirable to others.
In these cases, people might isolate themselves socially and experience a sense of hopelessness about their physical appearance, which can be a risk factor for depression.
How to cope with postmenopause
If you’re experiencing mental health challenges during postmenopause, you’re not alone. Below are a few ways to cope with difficulties and enjoy this period of your life.
Practice self-care
Self-care can help you target some of the physical and mental impacts and risk factors of postmenopause. Consider the following suggestions:
- Exercise: Exercise may help the body regulate hormone levels. You might try dancing, walking, hiking, swimming, or joining a group exercise class.
- Nutrition: Eating nutritious foods can help regulate your hormones and satisfy your nutritional needs. Talk to a licensed dietician or doctor to find a balanced diet for your unique body.
- Journaling: Journaling can promote improved mental health. If you struggle to find topics about which to journal, consider trying a guided journal or gratitude journal.
- Mindfulness: Mindfulness may reduce symptoms of depression and anxiety. To practice mindfulness, find a calm, quiet location to take deep breaths and focus on the sensations in your body. You can then observe your environment and the thoughts that arise. Let the thoughts pass without assigning judgment.
- Nature:Spending time in nature can enhance mental health and help you reconnect with your body. You might have a sense of being more grounded when you’re outside.
Try affirmations and self-confidence exercises
Affirmations generally refer to positive statements that can be repeated or written down to increase your self-esteem. Even if you don’t initially believe them, repeating these phrases may change your beliefs over time. You might try the following affirmations for self-confidence:
- “I am beautiful.”
- “My body is exactly as it should be.”
- “I am proud of my body for how much it has done for me.”
- “Aging is a natural part of life, and I am aging well.”
- “I love my [part of your body that you like].”
- “I’m proud of myself.”
- “I am worthy of self-love.”
- “I am going through a beautiful transformation.”
- “I love the person I have become.”
- “I deserve to value myself.”
See a doctor about hormone therapy and other treatments for physical symptoms and conditions, such as hot flashes, heart disease, and cancer risk
If physical symptoms or changes are the primary cause of your mental distress, consider talking to your doctor. There may be available medications, treatments, or lifestyle changes to lessen the impacts so you can improve your physical and mental wellness simultaneously. For example, a doctor might recommend hormone therapy to regulate hormone levels, help you build a healthy diet, or suggest tools to relieve hot flashes.
The BetterHelp platform is not intended to provide any information regarding which medication or medical treatment may be appropriate for you. This content provides generalized information that is not specific to any one individual. You should not take any action without consulting a qualified medical professional.
Why does postmenopause cause mental health challenges for some people?
Postmenopause can be accompanied by mental health challenges for many reasons, such as increased stress due to physical symptoms, hormonal fluctuations, life changes, or relationship challenges.
The cause of postmenopausal distress tends to be unique to each individual, and some people may not experience any mental health challenges during this period. In addition, mental health concerns that are unrelated to postmenopause may arise during this time. For example, older adults are often at a higher risk of depression in general.
Are the impacts of postmenopause permanent? Can hormone therapy help?
Postmenopause generally refers to the period of life starting one year after an individual’s last menstrual cycle. This phase lasts over a decade for many people and may make up more than a third of one’s life.
The postmenopausal period doesn’t involve physical and mental symptoms for everyone, but for those who do experience symptoms, they may be more prominent closer to when menopause occurs.
Symptoms that are severe and persistent can often be managed or treated by a doctor or therapist. Hormone therapy is a frequently offered option for those experiencing hormonal challenges and may be effective in long-term symptom management.
Professional mental health support options
Talking to a therapist may be one way to cope with the mental health impacts of postmenopause or any stage of menopause. A therapist can guide you through self-care, help you develop a personalized lifestyle plan, and support you through emotionally challenging moments. However, it’s not always easy to find suitable support options in person. In these cases, online therapy through a platform like BetterHelp may be more convenient.
Through an online platform, clients can connect with a therapist from any location, including their own homes, which may be helpful when experiencing distressing physical symptoms. In addition, online platforms can connect you with a professional who has helped others with similar challenges.
Studies suggest that online therapy can be exceptionally effective in treating depression and anxiety, which can be common in postmenopausal individuals. In some cases, online interventions may be more effective and affordable than in-person treatment.
Takeaway
Postmenopause typically refers to the period of life after menopause concludes, starting approximately 12 months after one’s last menstrual period. For some people, this time of life is accompanied by mental health challenges like stress, anxiety, and depression. If you’re experiencing any unwanted symptoms, consider seeking support from your doctor and a mental health professional. Therapy is available both in person and online.
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