Menopause Side Effects: Mental Health During A New Phase Of Life
Those with a gynecological reproductive system typically go through a physiological change called menopause, the part of life when one no longer experiences a menstrual period. As hormones in the body change, multiple physical and psychological processes can take place. Understanding these processes can be a step toward coping with your unique symptoms, as well as demystifying overlooked symptoms of menopause, such as those impacting mental health. For personalized support with mental health challenges related to menopause, consider reaching out to a licensed therapist.
Understanding menopause
According to the National Institute on Aging, menopause occurs 12 months after a woman’s last menstrual period. Perimenopause is the transitional period occurring in the months or years leading up to this time, and it can also be accompanied by various symptoms. Menopause usually comes with physical and emotional symptoms, but its mental health impacts often go unseen due to misconceptions about what menopause is.
The physical impacts of menopause
The physical symptoms of menopause are generally caused by changes in the body that naturally occur as hormone levels decrease or increase. Natural menopause occurs on its own, although some people might experience induced menopause from surgeries like a hysterectomy. Each person is different in how they experience these changes, and menopause does not happen on the same timeline for everyone.
Some people might experience this phase of life in their 30s or earlier with premature menopause (sometimes called early menopause), although this tends to be rare. However, menopause most commonly occurs between 40 and 55. Below are some of the physical symptoms of which to be aware:
- A lack of a menstrual period, significantly irregular periods, or spotting, leading to a complete stop to menstrual periods altogether
- Hot flashes
- Dizziness
- Headaches or migraines
- Muscle and joint pain and other symptoms related to bodily pain
- Vaginal dryness
- Heart palpitations
- Weight changes
- Urinary incontinence or frequent UTIs
- Insomnia
- Night sweats
The psychological impacts of menopause
The mental health impacts of menopause are not frequently discussed in detail, as menopause is caused by a physical change in the body. However, hormonal changes, bodily transitions, and relationship difficulty can significantly impact one’s mental well-being. Below are some of the most common psychological symptoms individuals might experience:
- Mood changes
- Frequent crying
- A higher risk of mental illnesses like depression and anxiety
- Relationship conflicts
- Anxiety about one’s health
- Difficulty accepting bodily changes
- Irritability
- Grief about no longer being able to become pregnant
The overlooked psychological symptoms of menopause
Several psychological menopausal symptoms are overlooked but can be essential to consider when addressing your symptoms.
A higher risk of depression and anxiety
According to a 2023 study, menopause can increase vulnerability to depression and anxiety. Although the exact cause of this risk factor is not fully understood, researchers hypothesize that the change may be due to estrogen fluctuations that can impact serotonin production in the brain. In addition, people may be at a higher risk of adverse life events during the menopausal period, which can also lead to an increased chance of developing mental illness.
Difficulty with sexual changes
Menopause can cause vaginal dryness and difficulty reaching orgasm for some women. Struggling to achieve arousal or have comfortable sex can lead to stress, anxiety, avoidance of sex, and relationship conflict. Some people may also notice a decrease in libido, which could lead to conflict or shame.
If you’re experiencing sexual challenges, you might benefit from talking to a sex therapist, as well as your doctor. In some cases, medications may be prescribed to support those experiencing sexual dysfunction.
Suicidal thoughts
Because menopause can be connected to mental health conditions like depression, suicidal thoughts might arise for some people. Studies show that those with greater social support usually had less suicidal ideation, and professional psychosocial support could also be helpful in reducing these thoughts. If you are experiencing suicidal thoughts, seek professional support immediately.
Forgetfulness and reduced concentration
Brain fog, a term sometimes used to describe cognitive difficulties, can involve forgetfulness and trouble focusing. Some people might believe they are losing their memory or ability to concentrate altogether, which can lead to stress. However, research doesn’t show that these symptoms occur due to a loss of brain function but are instead the result of a combination of factors, such as a lack of motivation, exhaustion, anxiety, and increased stress during the menopausal transition.
Grief
Some people experience menopause before they are ready or at a point in life that impedes them from meeting goals, such as getting pregnant. Those who can no longer have biological children may experience grief, which can lead to denial, depression, and anger, among other emotions. Those who go through early-onset menopause may struggle to accept the symptoms they are experiencing or feel ashamed about going through this process before their peers or loved ones. Talking to a therapist may be helpful when experiencing grief.
How to cope with challenging menopause symptoms
If your mental health has been impacted by menopause, consider the following coping skills and support options:
- Exercise: Exercise can help you take control of your body and experience a sense of being grounded. In addition, research suggests that exercise can improve mental health.
- Nutrition: Eating nutritious meals may improve your mood and reduce physical symptoms of menopause. You might talk to a registered dietician to develop an eating plan that works best for your body and unique symptoms.
- Relaxation: Relaxation can calm your mind and reduce stress. Try to find activities that bring you peace, such as reading, writing in a journal, or having a warm cup of tea at night.
- Mindfulness: Mindfulness exercises may help you improve your concentration when living with menopause. Studies show meditation can increase the size of the hippocampus, the part of the brain responsible for learning, memory, and cognition.
- Nature:Spending time in nature can improve mental well-being and help you slow down. If you’re often busy, consider taking time to sit outdoors by yourself and listen to music, draw, or journal.
- Social support: A social system may improve your mood and ensure that you have support when you experience difficulties.
Navigating relationships during menopause
Relationships are often impacted by life changes like menopause. Symptoms like mood swings, depression, and sexual dysfunction may lead someone to isolate from their partner or change the way they communicate. A partner may struggle to understand what menopause is like and how it impacts their loved one. In these cases, couples might benefit from talking to a couples therapist, exploring communication exercises, and spending more quality time together.
Finding a support system
When going through menopause, finding a support system may increase your chances of a longer life span and reduce the risk of breast cancer, heart disease, and other illnesses. Friends, family, and partners can all be significant sources of support and guidance as you navigate changes. Consider spending more time with those you love and being honest about your experiences to reduce stigma. If you don’t have many social support options, you might try attending a support group for those going through menopause or talking to a therapist.
How to get professional help
When experiencing mental health challenges due to menopause, you may struggle to cope with the symptoms on your own. For some, mental health concerns may not have been a part of their lives before, and they may be navigating these symptoms for the first time, potentially alongside a midlife crisis. Those experiencing these challenges might consider working with a therapist. Therapy can offer a safe space to discuss mental illness and mental health challenges and learn how to move forward healthily.
Mental health support options
Some people experiencing menopause may face barriers to in-person therapy, such as finances, a busy schedule, or embarrassment about their symptoms. In these cases, online therapy through a platform like BetterHelp may be a more convenient option. Online platforms allow clients to meet with a provider from home anytime and choose between phone, video, or live chat sessions.
Online platforms can provide effective treatment for a range of concerns. Depression and anxiety can be common risks for women experiencing menopause, and research supports the use of online platforms for treating these conditions. In a 2018 study, an internet-based intervention generally increased participants’ quality of life and reduced symptoms of their mental health conditions.
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