The Psychology of Menopause

Lower levels of estrogen have significant effects on the psychology of women in menopause.Some effects of the significant drop in estrogen include poor memory, insomnia, and irritability. One study on women between the ages of 42 and 54 in menopause, found that the most significant symptoms of low estrogen levels caused the greatest psychological distress.

Vasomotor symptoms or hot flashes and night sweats (as they are commonly known), weight gain, and fatigue had, “significant direct effects on symptoms of anxiety, depression, and psychological distress” (Mohammed Ali et al., 2020). It was found that depression was exacerbated by the weight gain of menopause and fatigue. Additionally, it was found that memory loss was an issue but did not cause the level of distress of hot flashes and night sweats or the weight gain.

Vasomotor symptoms and weight gain also directly correlated to high levels of anxiety and the vasomotor symptoms causing women to describe menopause as the worst phase of their life so far.

However, there is hope for managing, if not eliminating entirely, the psychological symptoms of menopause. Lifestyle changes are often the first place to start. Managing life stress is one of the first things to work towards as anxiety can cause the onset of hot flashes, and there are a few simple ways to start!

• Breathing exercises, meditation, regular exercise, yoga, nutritional changes and even cooling devices for hot flashes can help calm the body’s fight or flight response.

• Some targeted supplements like black cohosh, maca, or Vitex have shown to be helpful in the short term.

• Lifestyle changes can be as simple as a walk with a buddy, a furry friend or a partner.

• Apps like the Calm app and MyNoise have simple calming music and meditation exercises that are accessible and easy to follow.

• You can find yoga videos on YouTube channels from wonderful yoga experts like those from Yoga Renew and AARP’s Lorrie Lynch who specializes in “Beginner’s Yoga in your 50’s and 60’s.”

If you aren’t sure what else to do, check in with me for more ways to manage lifestyle changes and self-care.

You are a unique individual so your lifestyle changes should be too!

Links to Yoga videos:

Beginner Yoga in your 50’s and 60’s - Lorrie Lynch AARP

Yoga for Beginners: Foundation Focus – Yoga Renew

Restorative Yoga for Anxiety – Yoga Renew

15-minute Yoga for Beginners (Breath and Awareness) – Yoga Renew

Links to Simple Meditation Videos:

5-minute Body Scan – Yoga Renew

5-minute Box Breathing technique for stress reduction - Yoga Renew

References:

Mohammed Ali, A., Hassan Ahmed, & Smail, L. (2020). Psychological climacteric symptoms and attitudes toward menopause among emirati women. Int J Environ Res Public Health, Jul; 17(14):5028. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400692/