While the risk is higher for women in the age-related and natural menopausal transition, women might also have a higher risk of mood changes after menopause caused by surgery such as hysterectomy or if the ovaries have been removed. Depression also occurs at a higher rate in women with a lack of oestrogen caused by primary ovarian insufficiency”.²

If you have a history of anxiety, depression or premenstrual syndrome (PMS) you should watch carefully for signs that your mental health is being affected.

Mental health symptoms to look out for:

• Feeling sad, low or depressed
• Low energy and motivation
• Feeling worried or anxious
• Panic attacks
• Reduced self-esteem or self-worth
• Loss of sex drive (libido)”.³

Menopause does increase a woman’s risk of developing depression, and if emotional and cognitive symptoms of menopause are ignored, they can develop into more serious depression. Don’t ignore how you feel and if you, or someone close to you, are suffering from depression please do speak to a healthcare professional. There is no shame seeking help”.⁴

Some of the common physical, memory and thinking symptoms related to menopause (hot flushes, night sweats, sleep and sexual disturbances, weight changes and “brain fog”) can complicate and overlap with mental health symptoms.

Another complicating factor is stress related to life circumstances. Feeling stress is common during middle age as personal and environmental changes take place. This can have a strong effect on mood in some women. Life circumstances that can impact mental health include:

• Caring for children
• Caring for elderly parents
• Career changes
• Relationship changes
• Ageing
• Body changes
• Illness”.⁵

Here are some self-care tips:

• Get regular exercise. Just 30 minutes of walking every day can boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time
• Eat healthy, regular meals and stay hydrated…
• Make sleep a priority…
• Try a relaxing activity…
• Set goals and priorities…
• Practice gratitude…
• Focus on positivity…
• Stay connected…”.⁶

• Talk to someone about your feelings, such as a friend, family member, doctor or psychologist
• Take time for yourself and do things you enjoy
• Get quality rest when you can
• Do regular physical activity, especially in a group or with friends
• Ask your doctor about cognitive behaviour therapy (CBT)
• Practise relaxation techniques
• Pay attention to your inner voice and practise using positive affirmations”.⁷

If you are experiencing strong emotions, anxiety or depression, see your doctor”.⁷

• Anti-depressants can help with emotional and cognitive symptoms of the menopause. However, unless you have been diagnosed with depression, there are other treatments which may be more helpful and appropriate
• Hormone Replacement Therapy (HRT) can help with many cognitive and emotional symptoms of menopause. HRT can also help improve quality of sleep. It’s useful to keep a record of symptoms to discuss with your healthcare professional as this will help identify the best HRT regime for you
• Cognitive Behavioural Therapy (CBT) and other talking therapies can be beneficial in dealing with some of the emotional symptoms of menopause. Even women who have never used therapies before find them helpful to navigate their menopause journey
• Mindfulness and meditation are popular techniques to help relax and clear the mind – a very useful addition to managing some of the emotional and cognitive symptoms of menopause. Alongside restorative exercise such as yoga and Pilates, both body and mind can recover and heal”.⁸