Check Out Various Exercises That Can Release Your Stress
You will find plenty of exercises that can help in releasing excess stress from your mind and body. Just allocating the time to relax can do a whole lot good to your overall mental health. Out of your busy schedule, make a time to relax. Having time to relax every single day is not only beneficial for managing your stress, but it can also help in reducing other menopause symptoms, such as hot flashes.
Among many exercises, try out breathing exercises.Just sit quietly for around 5 minutes and start breathing deeply for a few minutes. The study has found that breathing deeply can help in fighting various symptoms related to depression. And, the good thing about deep breathing is that anyone can perform this exercise without much effort.
Get A Good Night’s Sleep
It sounds like an oxymoron, since sleep is the last thing that comes easy during menopause. Hot flashes and hormonal shifts have a way of messing with quality shuteye. The solution? If triggers can be identified, eliminate them, Dr. Stuenkel says. Cut down on caffeine. Look at alcohol consumption, and per current guidelines, try to keep it to one drink per day or less. Other tips: Keep the bedroom cool and hit the sack at the same time each night. You can also talk to your doctor about a prescription Rx for hot flashes.
It’s All In The Hormones
Technically, ‘menopause’ comes from the Greek words ‘menos’ and ‘pausos’ – your periods stop. But there are lots of other changes, including hot flushes, vaginal dryness, a tendency to put on weight around your tummy and mood swings.
Most of the physical changes of the menopause are due to changes in levels of the female hormone oestrogen, which naturally go up and down during your menstrual cycle. Your oestrogen levels drop after the menopause and come down to a constant low level, usually within a couple of years of your periods stopping. It’s these changes that cause hot flushes and vaginal dryness. Your natural levels of another female hormone, progesterone, also change with the menopause, and this hormone is thought to be mainly to blame for premenstrual syndrome .
However, if you’ve suffered from PMS it doesn’t necessarily mean your menopausal symptoms will be bad too.
You May Like: What Is The Male Version Of Menopause
Treating Menopausal Depression: What Works And What Doesnt
For a natural process, menopause can be accompanied by a bunch of seemingly unnatural changes in biology, emotional wellbeing and physical appearance. Another unwelcome challenge for women during their transition out of childbearing years is depression.
Postpartum depression may get more play in the media, but menopausal depression is a common problem for aging women, according to Sheryl Green, Ph.D., a psychologist with the Women’s Health Concerns Clinic in Hamilton, Ontario and assistant professor in the Department of Psychiatry and Behavioral Neurosciences at McMaster University. During the so-called “window of vulnerability” that occurs during menopause, women are four times more likely to develop depression, even if they have never experienced the condition before. For women who have previously grappled with depression, this risk is 13 times higher.
“The constant change and fluctuation of hormones that occur during menopause is thought to increase one’s vulnerability to mood disorders,” says Green, mainly because the hormones that are changing are also the ones in charge of maintaining mood stability. Physical symptoms such as hot flashes and trouble sleeping can also play a role in elevating depression risk.
Tip : Get Up And Get Moving
When youre depressed, just getting out of bed can seem like a daunting task, let alone working out! But exercise is a powerful depression fighterand one of the most important tools for depression recovery.
Studies show that regular exercise can be as effective as antidepressant medication at increasing energy levels and decreasing feelings of fatigue. You dont even have to hit the gym. A 30-minute walk each day will give you a much-needed boost. And if you cant manage 30 minutes, three 10-minute bursts of movement throughout the day are just as effective.
Depression Anxiety & Menopause
Hormonal changes may be a small part of the causes of the depressed mood and anxious feelings women often experience around perimenopause.
Identifying what is a menopausal symptom and what are ‘true’ mood changes, depression or anxiety can be confusing. Often anxiety symptoms get worse with perimenopause. What might start as a hot flush might lead to an anxiety attack.
In turn, the symptoms of menopause, such as hot flushes and night sweats, can affect mood and make some women feel depressed. Many women kept awake at night because of night sweats find they are exhausted, can’t think clearly and feel more negative because they have had poor quality sleep.
Depression and depressed mood around the time of expected menopause is more likely to occur because of factors other than menopause, including:
- prior episodes of depression
Emotional health around the menopause is also more likely to be influenced by previous experiences of prior traumatic events for example, past abuse. Women often seek counselling at menopause and might want to work through traumas they have previously experienced. This time of life seems to allow things to come to the surface.
How Can I Overcome Menopause Anxiety
Menopause anxiety is such an uncomfortable symptom to deal with as we age.
Its bad enough we have to get through our hot flashes, night sweats, fatigue, insomnia, osteoporosis, and a list of other related issues, all combined.
Even still, perimenopause, menopause, and postmenopause all hit us in a different light. Some women get it worse than others, and some women are practically let off the hook.
All these lifestyle changes make us emotional and vulnerable to everyday life. Juggling what our bodies are going through and whats going on in our minds can be tricky, especially at the same time.
Thats why overcoming things like anxiety and depression can be challenging and make us feel defeated. But thats also why fully educating one another is the best solution.
Read more about Menopause
Read Also: How To Get Rid Of Menopause Apron
What Is This A Second Puberty
Before we delve into what you can do for relief, lets talk about why these symptoms arise in the first place. Menopause is a natural occurrence that happens due to declining hormones as a woman approaches mid-life. A woman is considered to have experienced menopause after not having her period for one year. Depression often starts during the perimenopausal period, or the transitional time women go through before the actual onset of menopause. Perimenopause can begin in women as young as 30 and can last for many years before a womans final period.
Ways To Even Out Menopause Mood Swings
Feeling up one minute and down the next? It’s just another day of cycling through menopause symptoms. Here are some treatments that may help.
As you go through menopause, your moods can change rapidly. One minute youre up, the next youre down. Doctors dont know for certain why so many women experience mood swings as a menopause symptom, but most believe that fluctuating hormones play a big role. How you treat mood swings will depend on how severe they are, so start by talking with your doctor.
Sometimes you need to see someone who is knowledgeable to sort it out and determine what course of treatment you need, says Lauren F. Streicher, MD, a gynecologist in Chicago. You might ask your physician, for example, to evaluate you to confirm that your mood swings are related to menopause and not the result of depression, anxiety, or panic attacks. If they are just normal change-of-life emotions, these nine tips may help you take control of both your hormones and your happiness.
Also Check: Sweet Potatoes And Menopause
Understanding Depression In Women
Depression can impact every area of a womans lifeincluding your physical health, social life, relationships, career, and sense of self-worthand is complicated by factors such as reproductive hormones, social pressures, and the unique female response to stress. However, its important to know that youre not alone. Women are about twice as likely as men to suffer from depression but depression is treatable and there are plenty of things you can do to make yourself feel better.
Of course, the Catch-22 of depression is that feeling better requires action but taking action when youre depressed is difficult. However, while you may not have much energy, you probably have enough to take a short walk around the block or pick up the phone to call a loved one, for exampleand that can be a great start to boosting your mood and improving your outlook. Its important to also learn about the factors that cause depression in women so you can tackle the condition head on, treat your depression most effectively, and help prevent it from coming back.
Need to talk to someone?
Get affordable online counseling from BetterHelp or visit HelpGuides directory for free helplines and crisis resources. HelpGuide is reader supported. We may receive a commission if you sign up for BetterHelp through the provided link. Learn more.
Other Common Causes Of Depression Include:
- Loneliness and isolation a lack of social support.
- Family history of depression.
- Early childhood trauma or abuse.
- Alcohol or drug abuse.
- Family responsibilities such as caring for children, spouse, or aging parents.
- Experiencing discrimination at work or not reaching important goals, losing or changing a job, retirement, or embarking on military service.
- Death of a loved one or other stressful life event that leaves you feeling useless, helpless, alone, or profoundly sad.
Compensating for biological and hormonal causes of depression
Because biology and hormone fluctuations can play such a prominent role in affecting a womens depression, it may be helpful to make use of more coping strategies at hormonal low points during the month. Try keeping a log of where you are in your menstrual cycle and how you are feelingphysically and emotionally. This way you will be able to better anticipate when you need to compensate for the hormonal lows and reduce or avoid the resulting symptoms.
It is important to remember that depression, at any stage in life and for any reason, is serious and should be taken seriously. Just because youve been told that your symptoms are a normal part of being a woman does not mean you have to suffer in silence. There are many things you can do to treat your depression and feel better.
Read Also: Does Menopause Cause Dizzy Spells
Tips To Help Deal With An Anxiety Or Panic Attack
A continuous stream of anxiety can ultimately lead to panic attacks. Especially if youve experienced anxiety before you hit menopause. But we wont talk about horrible menopause stories right now.
Whats more, is that if you have had anxiety or panic attacks throughout your life, theres the potential that it can only get worse .
Physical symptoms of a panic attack generally include heart palpitations, shortness of breath, dizziness, weakness in the limbs, sweating, nausea, and tingling in the extremities.
On average, an attack can last anywhere from 10 to 30 minutes, rarely going beyond that.
However, there are severe cases that can potentially last hours of which youll need to contact your doctor or seek immediate medical relief to calm down.
Its true what they say about panic attacks, though. You may feel like youre going through menopause and heart attack symptoms together, which will, in turn, drive you to panic even more.
The thing to remember here is that youre going to need to try your hardest to control and stabilize your breathing. Inhaling and exhaling long and slow will help calm that heart down and will keep those thoughts from racing mindlessly.
If youre going through a panic attack, its always best to have someone with you, by your side. That way youll feel safe if anything were to happen to you, but also, you know youre not alone, causing even more of a freak out to happen.
How Does Menopause Affect Mental Health And Mood
Many women notice some mood changes as they begin the transition into menopause. The hormonal fluctuations that happen during menopause can cause you to have periods of feeling irritable, sad, or anxious. For most women without a prior history of anxiety or depression, these symptoms are mild and do not develop into a clinical condition. However, they can be more severe for other women.
You May Like: Intrarosa Pros And Cons
Types Of Depression During Menopause
The following types of depression are distinguished:
- Menopausal. It occurs in 40-50 years. The disease develops due to hormonal changes. A woman often has mood changes, she becomes more irritable, and tearful. There is a decrease in libido, sleep and appetite are disturbed, apathy appears. Menopause depression treatment should be carried out carefully and on time.
- Endogenous. The causes of this condition are considered age-related changes, as well as chronic diseases of the internal organs. The symptoms of depression after menopause are severe. A woman is diagnosed with a negative attitude not only to the future but also to the past.
- Involutional. The patient exaggerates the seriousness of her condition, focuses on this. It comes after the completion of hormonal adjustment. Previous interests are lost. The danger of this type of depression after menopause is that suicidal thoughts become very common, but there is also a panic fear of death. Menopause depression treatment is a must.
- Reactive. It is characterized by rapid development. A woman has a decrease in self-esteem, the appearance of feelings of remorse, guilt. She loses weight, has sleep disorders, problems with the functionality of the gastrointestinal tract. In parallel with depression, hypochondria develops. A woman definitely ought to have a menopause depression treatment.
Mood And The Menopause
Mental illness is prevalent in all age groups and for women this manifests as affective and anxiety orders. The menopausal transition is a time of increased risk.
The presentation of mood disturbance in the menopause transition appears unique with less depressive symptoms, increased anger, irritability and fluctuation in severity of symptoms. Assessment of psychosocial stressors, menopausal symptoms and mood is necessary.
Most women with will benefit from education about the menopause transition and are likely to respond to treatment, if needed.
In the 2007 National Survey of Mental Health and Wellbeing almost half of all respondents aged 18-65 had a mental health problem at some time in their lives. One in five Australians experience a mental illness in any year. The most common illnesses are related to anxiety, then affective and substance use disorders. Women have a higher prevalence of anxiety and depressive disorders .
The menopausal transition is a time of increased risk of mood disturbance. Even women with no previous history of depression, particularly those with history of vasomotor symptoms or adverse life events are at increased risk of depressive symptoms compared to premenopausal women . The risk of a major depressive episode is also higher in the peri-menopause compared to the pre-menopause in women with a history of Major Depressive Disorder .
Don’t Miss: Sweet Potato Hormone Therapy
Q: Is There Anything Else I Can Do To Cope With Emotional Concerns During This Phase Of My Life
A: A healthylifestyle can help ease the menopause transition, including the followingsteps:
- Exercise and eat healthy.
- Engage in a creative outlet or hobby that givesyou a sense of achievement.
- Turn to friends, family members or aprofessional counselor for support. Stay connected with your family andcommunity. Nurture your friendships.
- Take medicines, vitamins and minerals asprescribed by your doctor.
Menopause 5 Tips For Overcoming Post
Menopause and aging are usually associated with some emotional trauma. Depression, irritability, doubt, insomnia, etc. These emotional elements have wreaked havoc on most modern marriages.
Some people wonder why marriages of children over the age of 20 suddenly break up. Therefore, for every woman, the years after menopause, especially the first five years, should be saved from jealousy and wisdom.
Dont forget that at this particular time most of the old men used to take new wives as culture allows. Therefore, in your postmenopausal and postmenopausal period, you should pledge to secure your marriage, not through fighting but through knowledge and wise counseling.
It is expected that misunderstandings can occur when a woman is not capable or is not willing to give what a man expects from her. This kind of misunderstanding is very common in most marriages, especially when the woman is getting dry and old.
Therefore, in order to have stress-free menopause, you need to be ready to overcome, overcome, and overcome the challenges you face in your married life. You can achieve this successfully with the help of the following key points and tips:
Overcoming Post-Menopausal Anxiety 1: Looking good Life is good.
One way to deal with menopause is to look good. It would be very unfortunate for you to leave yourself empty and dirty because you think you have given birth to male children. If you feel that way, you may get more than you ever bargained for.
Also Check: Can Menopause Cause Dizzy Spells
Menopause Anger: Why Might You Experience Mood Swings In Different Menopause Stages
The emotional characteristics of perimenopause and menopause are significant. Estrogen is the hormone that takes care of most of a womans reproductive functions. When women transition to menopause, the ovaries reduce their production of estrogen. Estrogen controls the amount of serotonin being produced in the brain. Serotonin helps regulate the moods.
If estrogen production is low, serotonin levels will also be low. This impacts mental stability and optimism level. Hormonal imbalance is the main cause of mood swings and menopausal anger.
Three stages of menopause during which women experience widespread aspects of menopause mood swings include:
- Perimenopause this is the period before menopause when all the symptoms occur. Mood swings during this period take the form of extreme and sudden feelings of anxiety, panic, and anger. Women become less tolerant during this phase and get annoyed at even trivial things.
- Menopause hormonal shifts can contribute to mental fogginess.
- Postmenopause due to the extremely low levels of estrogen, there are increased feelings of depression and anxiety.