Mood Changes & Depression

Hormonal fluctuations during menopause can cause significant changes in mood, often leading to irritability, sadness, or feelings of depression. Estrogen plays a key role in regulating serotonin, the neurotransmitter that controls mood. As estrogen levels decline, mood disorders can emerge.

Symptoms may include: persistent sadness, irritability, emotional instability, and lack of motivation. These symptoms may be temporary, but it’s important to monitor them, especially if they significantly affect daily life.

Effective treatments may include therapy, medication, and lifestyle adjustments to support emotional wellbeing.

Anxiety & Stress Management

Anxiety is one of the most common mental health challenges during menopause, often accompanied by heightened stress levels. Hormonal shifts, sleep disturbances, and the physical changes of menopause can exacerbate feelings of anxiety and tension.

Symptoms of menopause-related anxiety may include excessive worry, racing thoughts, restlessness, and physical symptoms like a racing heart. Women may also experience anxiety during perimenopause, when hormone levels fluctuate more drastically.

Treatment options include:

• Cognitive Behavioural Therapy (CBT): CBT is an evidence-based treatment that helps manage anxiety by changing negative thought patterns.
• Medication: SSRIs, SNRIs, or benzodiazepines may be prescribed for short-term or long-term relief of anxiety symptoms.
• Mindfulness & Relaxation Techniques: Meditation, deep-breathing exercises, and progressive muscle relaxation can help reduce stress and calm the mind.

Speak to a healthcare provider to determine the best approach to managing anxiety during menopause.

Cognitive Symptoms & Brain Fog

Many women experience cognitive symptoms during menopause, commonly referred to as “brain fog.” This can include forgetfulness, difficulty concentrating, and mental fatigue. These symptoms are often linked to fluctuating estrogen levels, which affect brain function.

Research indicates that cognitive difficulties during menopause are usually temporary and can improve with the right treatments and strategies. However, they can be distressing and may interfere with daily activities.

Management strategies include:

• Cognitive Training: Activities like puzzles, reading, and memory exercises can help stimulate brain function and improve memory.
• Sleep Hygiene: Adequate, restorative sleep is crucial for cognitive health. Addressing sleep disturbances can improve mental clarity.
• Hormone Replacement Therapy (HRT): In some cases, HRT may help improve cognitive symptoms by stabilising hormone levels.

Regular mental exercises and strategies to reduce stress may also improve cognitive function.

Mental Health Therapy Options

A wide variety of mental health treatments can help support women during menopause, especially if symptoms of depression, anxiety, or mood swings are severe.

• Cognitive Behavioural Therapy (CBT): Focuses on identifying and changing negative thought patterns, useful for depression and anxiety.
• Psychotherapy: Talking therapies, including psychodynamic therapy, can help explore underlying emotional issues and provide coping strategies.
• Mindfulness-Based Stress Reduction (MBSR): This program uses mindfulness techniques to help manage chronic stress, anxiety, and depression.

Therapy is often combined with other treatments like medication or lifestyle changes to support emotional wellbeing. It’s important to work with a healthcare provider to identify the most suitable approach.

Lifestyle Approaches to Mental Wellness

Adopting a healthy lifestyle can significantly impact mental health during menopause. Regular exercise, a balanced diet, and stress management techniques can all help maintain emotional stability.

• Regular Exercise: Physical activity helps release endorphins, reduce anxiety, and improve mood.
• Balanced Diet: A diet rich in whole foods, omega-3 fatty acids, and vitamins can support brain function and hormone balance.
• Social Connections: Maintaining strong social connections and engaging in activities you enjoy can combat feelings of isolation and improve mental wellbeing.

Making time for relaxation, self-care, and pursuing hobbies can all help support emotional resilience during this life stage.

Trusted Australian Resources

• Jean Hailes for Women’s Health – Mental Health During Menopause
• Beyond Blue – Mental Health for Women
• Australian Psychological Society – Mental Health and Wellbeing
• NSW Agency for Clinical Innovation (ACI) – Menopause Care

Next steps