Change during menopause can be daunting. You may feel anxious, stressed, or depressed. But speaking with your doctor about lifestyle changes, medications, and therapies can help.
Approaching menopause may bring physical symptoms, such as hot flashes. You may also have emotional changes, such as more stress, anxiety, frustration, or depression.
It’s important to pay attention to your mental health during the menopause transition and watch for changes. Here’s what to know.
Feeling sad or unoptimistic every once in a while usually isn’t a cause for concern. If you regularly feel hopeless, empty, or fatigued, however, you may be experiencing depression.
- irritability, frustration, or angry outbursts
- anxiety, restlessness, or agitation
- feelings of guilt or worthlessness
- loss of interest in activities you used to enjoy
- trouble concentrating or making decisions
- lapses in memory
- lack of energy
- sleeping too little or too much
- changes in your appetite
- unexplained physical pain
Your body slows its estrogen production during the menopause transition, which may impact your mood. However, this may not be the only contributor.
The following factors may also make developing anxiety or depression during menopause more likely:
- diagnosis of depression before menopause
- negative feelings toward menopause or getting older
- anxiety
- increased stress, such as from work or relationships
- discontent about your work, living environment, or financial situation
- low self-esteem
- not feeling supported by the people around you
- low levels of physical activity
- smoking
Before attributing your depression to menopause, your doctor will first want to rule out any physical reasons for your symptoms, such as thyroid problems.
Depression during menopause is treated in much the same way it’s treated at any other time in life.
Your doctor may recommend making the following lifestyle changes to see if they provide relief from your symptoms:
Get adequate sleep
Try to follow a regular sleep schedule by going to bed at the same time each night and waking up at the same time each morning (even on weekends). Aim for
Keeping your bedroom dark, quiet, and cool while you sleep may help.
Exercise regularly
The
If you’re new to exercise, focus on moving more than reaching this number. Try setting it as your goal to work toward over time.
It’s also important to include at least two sessions of muscle-strengthening activities in your weekly routine. Weightlifting, resistance training, and yoga may be good choices.
Just try to finish exercising at least 1 hour before bed to give your body time to cool down to help prevent night sweats.
Speak with your doctor before changing your exercise routine. If you have limited physical mobility, they may suggest certain exercises or adjustments.
Practice relaxation
Yoga, tai chi, meditation, and massage are all relaxing activities that may help reduce stress. They may also have the added benefit of helping you sleep better at night.
Avoid smoking
Smoking may worsen some of your symptoms of menopause. Research from 2024 also ties it to an
Seek support
Your friends and family members may provide you with valuable social support. However, sometimes it helps to connect with others in your community who are also going through menopause.
Remember, you’re not alone. Others are also going through this change, even if you can’t tell it by looking at them.
If lifestyle changes alone don’t bring the relief you want, your doctor may look at other pharmacological (medication) treatments or therapeutic options.
Low dose estrogen therapy
Your doctor may prescribe estrogen therapy in the form of an oral pill or skin patch. Estrogen therapy is
More current research is also looking at the benefits of hormone therapies for the treatment of menopause-related depression.
Be sure to ask your doctor about expected side effects and if estrogen therapy will raise your risk for any health conditions.
Antidepressants
Your doctor may prescribe traditional antidepressant medications as a complementary treatment to other therapies or lifestyle changes.
These may be used in the short term while you adjust to the changes in your life, or you may need them for a longer period of time.
Talk therapy
Feelings of isolation may prevent you from sharing what you’re experiencing with friends or family.
You may find it easier to speak with a trained therapist or another mental health professional who can help you cope with the challenges you’re experiencing.
