Mental Health and Menopause

Menopause
Do you feel stressed, worried, anxious, depressed? Are you experiencing unhelpful thoughts and worries? Are you struggling to manage the physical symptoms and changes?

The menopause is something all women will experience, yet the symptoms of the change and how it affects our mental health is still not widely spoken about. Find out more about what the menopause is, how it can affect your physical and mental health, and what steps you can take to look after your wellbeing during this period in your life.

Join our online Mental Health & The Menopause course, an 8-week group which will cover the physical, psychological and social impact that menopause can have, and provide you with strategies based on Cognitive Behavioural Therapy (CBT). We focus on managing low mood, worries and negative thoughts, as well as techniques to help with difficulty sleeping and relaxation. This group offers the unique opportunity to hear from others who are experiencing similar difficulties and concerns.

Common thoughts and feelings during the menopause…

  • These symptoms are embarrassing
  • When will this end?
  • I can’t cope
  • This is all too much
  • How will I manage?
  • I’m exhausted

We can help. Talk to us.

You can make a self referral by calling 024 7667 1090 or you can also complete a  self-referral form  to access support.

What is Menopause?

Menopause is the point in a person’s life one year after their final menstrual cycle and marks the end of the reproductive years. ‘Perimenopause’ refers to the period from when these signs are first observed and ends one year after the final menstrual period. Most people will experience menopause between 45-55 years of age, but this can vary and perimenopausal symptoms can commence at a much younger age and last for several years. Menopause can be a natural transition or as a result of surgical or medical procedures.

How can Cognitive Behavioural Therapy (CBT) help?

We now try to see this period of life much more holistically; it is not only about the biological changes and symptoms experienced by those who are going through the menopause, but it also about the psychological and social changes that can occur alongside this transition. 

There are a variety of hormonal and non-hormonal interventions which can help alleviate perimenopausal symptoms. While Cognitive Behavioural Therapy (CBT) cannot change our hormone levels, it has been recommended by the National Institute for Health and Care Excellence (NICE) as being beneficial for menopause-related anxiety, low mood, hot flushes and sleep difficulties. 

So, what is CBT, and how can it help me?

Cognitive Behavioural Therapy (CBT) is a type of psychological therapy that teaches coping skills; it looks at how we think about ourselves, the world and other people and how what we think affects our feelings and behaviours. CBT helps us identify difficulties and try to solve them. It is a structured form of therapy which enables us to set goals and work towards achieving them, focusing more on current issues rather than the past and it is a collaborative process where you work with your therapist to resolve the difficulties you have identified. 

CBT can help relieve some of the symptoms of menopause and perimenopause…

Hot flushes and night sweats
Managing these symptoms is key. We teach a range of relaxation techniques, such as deep breathing and progressive muscle relaxation, which can reduce the frequency and intensity of hot flushes and promote a sense of control.

Sleep problems and insomnia
CBT can effectively address difficulties falling or staying asleep. As menopausal women tend to be woken or disrupted by night sweats, developing an automatic routine is crucial so you know what to do when this happens. Our CBT course, specifically designed for menopause, addresses how to handle these situations, until it almost becomes second nature. Forming good sleep habits is also crucial to optimising your chances of a good night’s sleep. Being well-rested also does wonders for other menopausal symptoms, including brain fog and difficulty concentrating.

Anxiety and stress
Menopause is an anxious time; your body is changing and there’s little you can do about it. Unpredictable hot flushes can be embarrassing, leading to social anxiety and even avoidance. When this happens, things can spiral quickly and your mental health suffers as a result. Consequently, anxiety can exacerbate the physical symptoms of menopause, creating a vicious circle. Proven CBT techniques can help overcome these feelings before they escalate.

Low mood and depression
Mood swings, feeling down or depressed are common during menopause due to hormonal fluctuations and other life changes. CBT equips women with the tools to challenge these negative thoughts and gain a more balanced perspective, which in turn improves overall mood.

It’s about choice and what is right for the individual, who is on their own unique journey. A holistic approach which considers all options increases the likelihood of tangible improvements.

What can NHS Talking Therapies offer?

Talking Therapies can offer support to those experiencing perimenopause or menopause related mental health symptoms. A range of therapies are available, including counselling and CBT which can be delivered one to one or in group settings, such as our Mental Health and the Menopause group that runs throughout the year,

If you would like more information on what we can offer or to refer yourself for an initial assessment, please visit our self-referral page or call 02476 671 090 and speak with one of our friendly advisers.  They are available from Monday to Friday, 9am-4.30pm. You can also email talkingtherapies@covwarkpt.nhs.uk . Also, your GP or another health professional can refer you via our professional online referral form .