Menopause is a time when many women experience a range of symptoms that can impact their mental health. For some women, menopause can be a time of great anxiety and stress. This is perfectly normal, and there are ways to cope with the symptoms.
I read this somewhere and it hit home - Menopause is like pregnancy, hormones, weight gain but there is no prize at the end of it!
In my own experiences, menopause was, and is, a time of great upheaval. My body was changing in ways that I didn't understand, and I felt like I was losing control. It's been a difficult journey but one that has taught me a lot about myself.
On top of this, I still feel like menopause is a bit of a taboo subject. Take a look at any of the other conversations happening at the moment or in recent years, and you'll see that menopause is still something that isn't talked about openly enough.
This needs to change.
We must break the silence and start talking about menopause openly and honestly. Only then can we hope to normalize the experience and help other women through it.
If you're going through menopause or know someone who is, here are some tips that might help the process become clearer and easier to navigate.
How Does Menopause Affect Mental Health?
The most common symptom of menopause is a change in hormone levels.
This can cause all sorts of problems, including hot flushes, night sweats, mood swings, anxiety, and depression. For some women, these symptoms can be mild and manageable. Others find them debilitating and extremely difficult to cope with.
I felt this.
I was emotionally all over the place, and it was tough to deal with. I'm normally a very calm and collected person, but during menopause, I felt like I was on an emotional rollercoaster.
Remember you're not alone in feeling this way. Many women experience similar symptoms during menopause, and it's nothing to be ashamed of.
You can do things to help ease the symptoms, both physically and mentally.
How to Better Your Mental Health When Going Through the Menopause
Keep a diary or journal to track your symptoms
This was by far the most underrated tip I ever came across. By writing down your experience and keeping a journal of your symptoms and how you're feeling, you can, pretty much effortlessly, keep track of your progress and see how you're coping.
This was an amazing way for me to not only keep track of my symptoms but also to reflect on my journey and how far I'd come.
When you're having a shitty day, and it feels like everything is going downhill, it's too easy to get lost in these feelings. Before long, you'll believe that you've always been in a wrong place and you can't remember the last time you were happy.
However, with a journal, you can just look back and see that, actually, you've been having more good days than bad. This was a huge help for me in terms of managing my expectations and not putting too much pressure on myself.
If you can't face writing, try using a digital journal or even just make audio recordings of yourself talking about your experiences. Anything that gets you reflecting on and processing your emotions will be beneficial.
Talk to someone who understands!
This can be a friend, family member, therapist, or anyone else too who you feel comfortable talking to about such personal experiences. Just knowing that there's someone in your corner who understands what you're going through can make an incredible difference.
I was really lucky to have the support of my family and friends during menopause. They listened to me, provided a shoulder to cry on, and were there for me when I needed them. If you don't have this kind of support system, there are plenty of online communities full of women who are going through the same thing. You can also find professional help if you feel like you need it.
Take care of yourself physically
This is important for both your physical and mental health.
Eating a nutritious diet, exercising regularly, and getting enough sleep are all crucial for managing menopause symptoms.
I found that making small changes to my lifestyle made a big difference. I cut down on caffeine, alcohol, and processed foods and started eating more fresh fruit and vegetables. I also started doing yoga and going for walks in nature. These simple changes helped me to feel calmer and more in control of my body.
Of course, you don't have to make such drastic changes if you don't want to. Just do what feels right for you and listen to your body.
Experiment with relaxation techniques
There are all sorts of different relaxation techniques that you can try, from meditation and mindfulness to deep breathing exercises and progressive muscle relaxation.
I personally found that meditation was the most helpful in managing my stress levels. It didn't completely eliminate my menopause symptoms, but it made them more bearable.
Whenever I started to feel overwhelmed, I would take a few minutes to sit in silence and focus on my breath. This helped me clear my mind and find a moment of peace amidst all the chaos.
You don't have to be a meditation expert to reap the benefits. Just find a quiet place to sit or lie down, close your eyes, and focus on your breath. See how it goes from there. Sign up for my newsletter, I will be sharing meditations very soon.
Find an activity that makes you happy
Do something that brings joy into your life and helps you to forget about your menopause symptoms, even if just for a little while. This could be anything from reading, listening to music, or spending time in nature.
For me, one of the best things to do when I'm feeling stressed is to get lost in a good book. Reading has always been my escape, and it's helped me to get through some tough times in my life.
No matter what you choose to do, make sure it's something that makes you happy. This is your time to focus on taking care of yourself and doing things that make you feel good.
Conclusion
So there you have it, those are my top tips for managing menopause and mental health. I hope you found them helpful. If you have any other tips that have worked for you, please share them in the comments below. Thanks for reading!
Phew, that was a lot of information!
But don't worry, if you take it one step at a time, you'll get through this just fine. And remember, you're not alone. There are plenty of other women out there who are going through the same thing. We're all in this together! Thanks for reading and take care. :)
