Menopause and mood management

Navigating Menopause with Cognitive Behavioural Therapy (CBT) and Acceptance and Commitment Therapy (ACT)

Is this you? 

Consider Lynne’s journey—a woman in her late 40s, navigating the rollercoaster ride of anxiety, low mood, and brain fog that often accompanies menopause. These symptoms have affected every aspect of her life – emotional, professional, and personal. Persistent brain fog reduced her concentration affecting her work and causing anxiety over falling behind. To cope, she worked extra hours from home, impacting her leisure time and connections. Work-related worries disrupted her sleep, intensifying low mood and irritability affecting her interactions with her family and friends which took a toll on her overall wellbeing. 

While Lynne’s story is not unique, the emotional upheaval is both challenging and real, requiring a range of strategies to manage. 

Understanding menopause and mental health

Menopause, often accompanied by hormonal fluctuations, can significantly impact a woman’s emotional wellbeing. The abrupt decrease in oestrogen levels can lead to low mood, mood swings, irritability, anxiety, sleep problems, brain fog and even depression. The emotional changes during this transitional phase are not solely caused by the way we think or by the stresses we are dealing with but can be highly influenced by our changing levels of sex hormones: oestrogen, progesterone, and testosterone.

However, there is hope on the horizon as there are a range of non-hormonal approaches that women can consider. Within this array, Cognitive Behavioural Therapy (CBT) can be a game-changer in managing the emotional difficulties associated with menopause.

Cognitive behavioural therapy (CBT)

Cognitive Behavioural Therapy (CBT) is a widely recognised and effective therapeutic approach for addressing emotional and psychological issues which works on the principle that our thoughts, feelings, psychical symptoms, and behaviours are all interconnected. When working with women facing the challenges of menopause, a specific form of CBT is often preferred: Acceptance and Commitment Therapy (ACT).

Although ACT is a form of CBT, it has a different focus compared to traditional CBT. While the traditional CBT often emphasises challenging negative thoughts, ACT takes a distinct approach centring on acceptance of difficult emotions instead of attempting to change or eliminate them. ACT encourages individuals to cultivate self-compassion, create space between their thoughts and themselves, and take actions aligned with their values. 

Menopause is a significant life transition that can bring about various mental health challenges. Acceptance and Commitment Therapy (ACT) is a powerful tool to support women during this phase. By understanding and managing their thoughts and feelings while embracing acceptance of all emotions, women can navigate menopause with greater emotional resilience and wellbeing. Speaking to a qualified psychologist or mental health professional trained in this approach can make a big difference in the mental health and overall quality of life during menopause.

Other strategies for managing emotional difficulties in menopause

In addition to CBT, women can explore other non-medical strategies to manage their mood during menopause, like: 

• Engaging in regular physical activity, such as brisk walking, yoga, or swimming, can reduce anxiety and enhance mood by releasing endorphins, natural mood lifters.
• Maintaining a balanced diet, rich in fruits, vegetables, whole grains, and lean proteins, is vital for mood and energy stability, while limiting caffeine and sugar intake can be beneficial. 
• Stress reduction techniques like mindfulness meditation, deep breathing exercises, and progressive muscle relaxation are effective in managing stress and anxiety.
• Adequate sleep is crucial, as sleep disturbances during menopause can exacerbate emotional challenges. Sleep hygiene practices can improve sleep quality.
• Maintaining a supportive social network is essential for emotional support and reducing feelings of isolation, as sharing experiences with trusted family or friends can be invaluable during menopause. 

The strategies mentioned above, form a holistic toolkit for addressing emotional challenges throughout the menopausal journey. It’s essential for each woman to identify what aligns best with her unique circumstances and life, ensuring a tailored approach to wellbeing.