Managing menopause - how to cope with anxiety and depression

When menopause comes up in conversation, it’s usually about the physical symptoms - hot flashes, night sweats, joint pain, you name it. But what often gets left out is how much menopause can affect our mental health. For many of us, the anxiety, mood swings, or even depression that come with it can feel just as overwhelming, yet they’re rarely talked about. These emotional changes can be tough to recognise and even harder to manage. So, let’s dive into what those feelings might look like, why they happen, and, most importantly, how you can find the support you need to get through it.

Recognising symptoms of anxiety and depression during menopause

The emotional rollercoaster that comes with menopause can be overwhelming. It's important to differentiate between momentary mood swings and more serious mental health concerns.

• Anxiety symptoms: Increased worry or fear, constant nervousness, difficulty relaxing, panic attacks, and a feeling of dread.
• Depression symptoms: Persistent sadness, loss of interest in activities once enjoyed, feelings of worthlessness, fatigue, changes in sleep and appetite, and even thoughts of self-harm.

If these feelings become more intense or last for weeks, they may point to menopause-related anxiety or depression, and it's crucial to seek help.

Why does menopause affect mental health?

Menopause is a time of significant hormonal change. Oestrogen, the hormone that regulates mood, declines during menopause, which can impact neurotransmitters in the brain, such as serotonin, a key player in regulating mood and emotions. Alongside the natural drop in oestrogen, other life changes often coincide with menopause—empty nests, career changes, or aging parents - which can further exacerbate stress, anxiety, or feelings of depression.

Steps to cope with menopause-related anxiety and depression

1. Seek professional help

If anxiety or depression becomes overwhelming, consulting a healthcare professional is key. Cognitive-behavioural therapy (CBT) or counselling can provide effective tools to manage symptoms. In some cases, hormone replacement therapy (HRT) or medication may also be recommended to help regulate mood changes.

2. Build a support system

It's vital to lean on friends, family, or support groups during this time. Sharing experiences with others going through the same phase of life can be both comforting and empowering. February Bloom’s Menopause Support Group is a safe space where you can connect with others and find emotional support.

3. Mindfulness and relaxation techniques

Mindfulness practices like meditation, deep breathing exercises, and yoga can help reduce stress and anxiety. Practicing these techniques regularly helps you stay grounded and manage overwhelming emotions in the moment.

4. Exercise regularly

Physical activity has a powerful effect on mental well-being. Regular exercise, even something as simple as daily walking, releases endorphins, which can naturally boost your mood and reduce anxiety. Strength training, yoga, or even dancing can help maintain mental balance while also improving physical health.

5. Consider natural supplements

Incorporating natural supplements into your routine can be beneficial. Products like Metis Anti-Stress 03 Start from February Bloom, rich in adaptogens and mood-boosting ingredients, may help alleviate some of the mental health challenges linked to menopause. Always consult your doctor before starting any new supplement regimen.

6. Prioritise sleep and rest

Menopause often disrupts sleep patterns, and lack of rest can make anxiety and depression worse. Try creating a bedtime routine that promotes relaxation, such as taking a warm bath, using essential oils like lavender, or practicing breathing exercises before bed. February Bloom’s Hyggee Sleep aids can help in creating a calming bedtime atmosphere.

7. Adopt a balanced diet

Your mental health is closely linked to your physical well-being. A balanced diet rich in fruits, vegetables, lean proteins, and healthy fats can support your overall mood. Foods rich in omega-3 fatty acids, magnesium, and vitamins B and D are especially beneficial for mental well-being.

8. Know when to ask for help

It’s important to recognise that you don’t have to go through menopause alone. Reach out to a healthcare provider or a mental health professional when feelings of anxiety or depression start affecting your everyday life. Early intervention can help prevent these emotions from spiralling out of control.

You’re not alone

Navigating menopause can feel overwhelming, especially when mental health challenges arise. But remember, it’s okay to ask for help and prioritize your emotional well-being. Whether it's through support groups, counseling, or lifestyle changes, there are tools and resources available to help you manage menopause-related anxiety and depression.

At February Bloom, we understand the complexities of menopause and are here to support you every step of the way. Browse our collection of supplements, vitamins, and wellness products designed to help you feel your best - inside and out.