Menopause and Mental Health: Managing Depression and Anxiety

Understanding the Connection Between Menopause and Mental Health

Curious how menopause affects your mental health? The hormonal fluctuations during menopause play a significant role in these changes.

1. Hormonal Impact:

Hormones are chemical messengers in your body that travel through your bloodstream and affect different functions. The female sex hormones, oestrogen and progesterone, play an important role in mood regulation.

The low levels of oestrogen and progesterone in your bloodstream during menopause can lead to symptoms like mood swings, anxiety and depression.

2. Brain Chemistry Changes:

Oestrogen maintains blood flow to the brain, protecting it from degenerative disease and cognitive decline. Oestrogen receptors are widely distributed in the brain. Many changes occur in your brain cells when these molecules bind to oestrogen. Oestrogen is also responsible for producing the happy hormones dopamine and serotonin in the brain, which improves your mood and makes you feel good.

Low oestrogen levels during menopause lead to decreased production of serotonin and dopamine. The drop in these neurotransmitters makes you more prone to mental health challenges like depression and anxiety.

3. Psychological Stress: 

Some women may find the transition to menopause itself very stressful. Factors like natural ageing, reduced libido, and responsibilities in life might cause you to lose confidence and have low self-esteem. This stress can lead to depression and anxiety.

Common Mental Health Symptoms During Menopause

Have you been feeling low? Look out for these symptoms – if they align with what you’re experiencing in your daily life, it could mean that you’re facing anxiety and depression during menopause.

1. Depression:

Here’s what it feels like to experience depression:

• A feeling of sadness.
• Feeling like you’re worthless.
• Loss of interest in activities that you used to look forward to previously.
• Changes in appetite—some people experience a loss of appetite, causing weight loss, and others may turn to emotional eating, resulting in weight gain.
• Changes in sleep routine—some may experience disturbed sleep while others may sleep excessively.

2. Anxiety:

If you have anxiety, you may feel:

• Excessively worried and nervous all the time.
• Panic attacks (a short period of intense anxiety).
• Restlessness, such as racing thoughts or uneasiness, and physical symptoms, like constantly moving your legs or an inability to sit or stand still, are also symptoms.
• Cold and sweaty hands and feet.

3. Mood Swings:

Menopause can cause a rollercoaster of mood changes—one moment, you’re feeling sad and tearful, and the next moment, you feel anger or frustration. These sudden mood changes can be irritating and unpredictable.

4. Cognitive Impairment:

Some women experience “brain fog,” a decline in cognitive functions that leads to forgetfulness, difficulty concentrating, and reduced problem-solving and decision-making skills. 

Read more about Ayurvedic remedies for brain fog and memory issues during menopause.

Risk Factors for Mental Health Issues During Menopause

Are hormonal fluctuations the only cause of mental health problems during menopause? Let us look at other factors that might contribute to anxiety and depression.

1. History of Depression or Anxiety:

• If you have experienced mental health issues earlier in life, or if you have faced stressful life events, chances are high that you might face anxiety and depression during menopause.

2. Genetics:

• Do you have a family history of mental health issues? If your mother or sister faced issues like mood swings, anxiety and depression during menopause, it is likely that you will, too.

3. Lifestyle Factors:

• Lifestyle factors like a poor diet, lack of physical exercise, high stress levels and inadequate sleep can contribute to anxiety and depression during menopause.

4. Chronic Health Issues:

• If you have other long-standing conditions like diabetes or heart disease, the stress associated with managing these can also contribute to anxiety and depression during menopause.

Strategies for Managing Depression and Anxiety During Menopause

Struggling with anxiety and depression? Worry not – these proven techniques can help you manage mental health issues during menopause.

Tip 1 : Regular Physical Activity:

A 2012 study concluded that habitual physical activity has many health benefits, including longevity, decreased risk of diseases, maintenance of energy balance and improved physical and mental health. 

Exercise can boost the production of endorphins and serotonin (happy hormones released by the brain), which improves mood and reduces anxiety and stress. Make sure you exercise regularly—even simple ones like walking, cycling, swimming, or yoga can help.

Tip 2 : Mindfulness and Meditation:

Practising these stress-relieving techniques can help calm your mind, manage stress and anxiety and improve your mental well-being, allowing you a smooth transition to menopause. 

Read more about how mindfulness and meditation can help you in our blog “Mindfulness and Meditation: Finding Zen in the Chaos”.

Tip 3 : Therapy and Counselling:

Undergoing psychological therapies and counselling for depression and anxiety during menopause, like behaviour therapy and cognitive therapy, can help you identify and manage troubling emotions and embrace yourself.

Tip 4 : Support Groups:

Join support groups where you can interact with people going through a similar experience as you without being judged. The feeling of connection you develop can reduce loneliness, allow you to learn from others’ experiences, and motivate you to overcome the emotional challenges of menopause.

Tip 5 : Healthy Diet:

Did you know your gut is key to a healthy, happy mind? Keeping your gut and digestive process balanced through a healthy diet, including fresh fruits and veggies, whole grains, nuts, seeds and healthy fats, and natural supplements like probiotics can influence your mood, keeping you happier and stress-free.

Want to know how your gut affects your mind? Read more here. 

Tip 6 : Adequate Sleep:

Your body requires adequate sleep to relax and recharge amidst a busy life. A good night’s sleep improves your mood, health and metabolism. Techniques like sleep hygiene practices and tips to relax before going to bed can help you sleep better.

Tip 7 ; Stress Management Techniques:

Practising methods to manage stress, like yoga, deep breathing exercises (pranayama), meditation, progressive muscle relaxation, or tai chi, can help reduce stress levels and manage depression and anxiety that you experience during menopause.

Medical Treatments for Mental Health Issues During Menopause

Are stress-relieving methods not working out for you? If your anxiety and depression are severe and interfere with your daily life activities, your doctor may prescribe medical treatments.

1. Hormone Replacement Therapy (HRT):

HRT is a treatment that replaces hormones which have declined during menopause. This treatment relieves menopause-related psychological symptoms like mood swings, anxiety and depression. However, HRT is not suitable for women who are oestrogen-sensitive or have specific underlying health concerns like fibroids or endometriosis – discuss with your doctor about the right treatment for you.

2. Antidepressants and Anxiolytics:

Are the stress management techniques not working out for you? In such cases, medication can help you. Selective serotonin reuptake inhibitors (SSRIs) is a commonly used antidepressant.

3. Non-Hormonal Options:

For some women, hormonal treatments might not be suitable due to underlying health conditions, while others may prefer non-hormonal options by choice. Venlafaxine and duloxetine are the most commonly prescribed non-hormonal medications for treating anxiety and depression.

When to Seek Help

Menopause is a new chapter of your life and should not feel like a burden. If the symptoms of anxiety and depression during this time last for more than a few weeks and are interfering with and disrupting your daily activities, relationships, and overall well-being, you should seek medical help.

If you are experiencing severe mood swings, confusion, or suicidal thoughts, seek immediate medical help or contact the mental health hotline for support.

Wrapping Up

Just like the physical symptoms you experience during menopause, mental health is just as important and should not be overlooked. Combining lifestyle modifications with medicines and the right support and guidance can help you manage anxiety and depression during menopause. 

Be empowered! Your health is in your hands, and support is at your fingertips! Make your menopausal journey a time of growth and self-discovery!