Taking Charge of Mental Health Through Menopause: You’re Not Alone
Menopause is often a time of profound change in a woman’s life, bringing with it a complex mix of emotional and physical symptoms. It can feel overwhelming, sometimes lonely, and it’s no surprise that more women are seeking support to navigate these challenging shifts. In fact, anxiety has become the number one reason women in menopause seek therapy, according to a recent survey by the BACP. And it’s from their survey, we felt there was an important message to share, that you’re not alone, and support is available.
At Teenage Mental Health (TMH), while we specialise in therapy for children and adolescents, we also provide comprehensive support for adults with therapists trained in adult therapy specifically. Our therapists are trained to help clients at any stage of life, including menopause, with understanding, empathy, and practical tools for managing mental health.
Anxiety and Mood Changes: It’s Not Just You
The perimenopausal and menopausal stages can bring unexpected feelings of anxiety, even for those who haven’t experienced it before. This can manifest as feelings of inadequacy, loss of interest, or even a sense of heaviness that follows you through the day. The BACP survey revealed that almost three in five (58%) therapists report that women in menopause are seeking help specifically for anxiety. This period often intersects with other major life changes, such as children becoming more independent, increased work responsibilities, or caring for ageing parents, in an ever-changing world, with differences to navigate compared to past generations, which can all amplify stress and heighten emotions.
Changes in mood and relationships are also common. Finding that around half (53%) of therapists have seen women seeking support for mood swings, while nearly as many (47%) reported that issues with relationships, intimacy, and self-image have been significant. Therapy can provide a safe space to talk through these changes, helping you feel understood and validated.
Recognising the “Perfect Storm”
For many women, menopause creates a ‘perfect storm’ of hormonal and life changes. BACP’s survey found that 65% of therapists noted a detrimental impact on their clients' mental health. Hormonal shifts, particularly the decrease in oestrogen, can lead to feelings of increased stress and even physical symptoms like pain or fatigue. This biological process can, unfortunately, coincide with an age when society may begin to undervalue women, leading to feelings of invisibility or isolation.
Therapy offers a space to acknowledge and unpack these feelings. At TMH, we understand how these experiences can impact self-worth and identity, and we are here to help.
Tips to Support Mental Health Through Menopause
As more women turn to therapy for menopause-related issues, we want to share some practical steps to help you manage anxiety and embrace this new phase of life:
Listen to Your Body’s Signals
Awareness is the first step to managing anxiety. Pay attention to physical signs—like changes in your breathing or heartbeat—that might signal stress. Recognising these signs early can help you intervene before anxiety builds up.Use Your Breath to Soothe
Calming the body can be a powerful way to manage anxious feelings. Practice slow, deep breathing, taking time to exhale more slowly than you inhale. This practice not only calms your nervous system but can also lower blood pressure and reduce stress hormones.Take Time to Pause and Reflect
When you find yourself spiralling into worst-case scenarios, take a moment to pause. Ask yourself how likely the feared outcome is and remind yourself of your strengths. A moment of reflection can shift your perspective and alleviate worry.Create Routines to Reduce Brain Fog
Brain fog can feel disorienting, especially when you’re used to having a clear mind. Establishing predictable morning and evening routines can help reduce this fogginess and create a sense of control. Writing down daily tasks can also bring structure to your day and ease feelings of overwhelm.Prioritise Healthy Habits
Movement and hydration can help balance adrenaline levels, which often spike during menopause. Walking, drinking water, and reducing stimulants like caffeine and sugar can all make a big difference in your mental and physical well-being.Don’t Suffer in Silence
Almost one-third of the surveyed therapists still encounter a stigma around seeking therapy for menopause-related issues. Remember, there’s no need to go through this alone. Speak to your GP about options like HRT if appropriate, and consider therapy as a supportive space to talk through your experiences with someone who understands.
Therapy: A Safe Place to Process Change
Seeking support doesn’t mean you’re weak; it means you’re taking charge of your mental health. Therapy offers a safe space to process the significant changes of menopause, both physically and emotionally. At TMH, we believe in providing empathetic, skilled support to adults as well as young people. Our therapists are equipped to help you process feelings, provide context, and offer practical strategies to manage symptoms like insomnia, anxiety, and mood changes.
Menopause can be a time of reflection, inviting you to explore what you want from this new phase of life. Therapy can be a valuable tool for women who want to approach these changes with confidence and self-compassion. We’re here to help you navigate these challenges and support you in building a fulfilling, balanced life. Remember, you don’t have to go through this alone, support is available, and at any age, you have the power to shape your journey.
If you’re ready to take the first step, reach out to us at Teenage Mental Health. Together, we can help you through this transition and into a future where you feel seen, valued, and in control.
