How Menopause Impacts Your Mood
Hot flashes, irregular periods, sleep problems. These are just a few signs our bodies use to let us know that menopause is either right around the corner or that it’s already begun. For some, these signs may be easier to pinpoint than emotional ups and downs. But that isn’t to say those symptoms aren’t as equally important.
Menopause and perimenopause—the stage leading up to menopause—are natural phases that all women go through, marking the end of menstrual cycles and fertility. These transitions often come with physical and emotional changes that can be difficult to face alone. I’m here to let you know that, luckily, you don’t have to.
If you’re finding that your emotions are suddenly all over the place, you’re not the only one. Understanding why these changes occur and knowing that support is available can make a big difference.
As a Pelvic Floor Occupational Therapist in the southwest Michigan region, I talk with women daily who are experiencing menopause and perimenopause symptoms. And no matter what other providers may have told you in the past, menopause and perimenopause treatments do exist. The journey to discovering a happier and more confident you start today.
The Difference Between Menopause and Perimenopause
We may talk about menopause and perimenopause with our providers, our friends, and even our partners, but how many of us know precisely what they are? Well, it’s time to clarify the basics.
Menopause typically occurs in women between the ages of 45 and 55, with the average age being around 51 in the United States. When you’ve gone 12 consecutive months without a menstrual period, you’re in menopause. The lead-up to menopause, known as perimenopause, can start several years earlier and is characterized by fluctuating hormone levels.
During perimenopause and menopause, the ovaries produce less estrogen and progesterone, two hormones that help regulate periods. Fewer of these hormones leads to irregular periods and, eventually, no periods.
These hormonal changes are at the root of many menopause and perimenopause symptoms, including hot flashes, sleep disturbances, and, you guessed it, mood swings.
How Hormonal Changes Affect Mood
Estrogen and progesterone are crucial for reproductive health and regulating periods, and they also play significant roles in brain function.
Estrogen impacts neurotransmitters in your brain, specifically serotonin, which helps regulate mood. When you have lower estrogen levels, you can have less serotonin, potentially leading to perimenopause symptoms such as mood swings, depression, and irritability.
Progesterone is the other piece of the puzzle. This key hormone has a calming effect on the brain, so when its levels drop, you may be prone to mood swings and higher levels of anxiety.
What Types of Mood Changes You Might Experience
Many women indeed experience a range of mood changes during menopause and perimenopause. These can include:
Mood Swings: Sudden and intense mood shifts can occur, making you feel happy one moment and irritable the next. These swings can be triggered by minor events or happen without reason.
Anxiety: Menopause and anxiety can sometimes go hand-in-hand. Feelings of unease or worry can become more frequent. You might be more nervous or stressed about things that didn’t bother you.
Depression: Some women experience depressive symptoms, including persistent sadness, loss of interest in activities, fatigue, and changes in appetite or sleep patterns. It’s important to recognize that menopause and depression don’t always have to go together, and it can be treated.
Irritability: Increased irritability and frustration can be common as hormone levels fluctuate. You may have more difficulty managing daily stressors and interactions than usual.
Difficulty Concentrating: Many women report experiencing "brain fog" or trouble concentrating during menopause. This can affect memory, focus, and the ability to complete tasks efficiently.
If some—or all—of these changes sound familiar, it’s okay. It’s possible to find relief, primarily when you work with a Pelvic Floor Occupational Therapist. Whether you’re looking for menopause or perimenopause treatment, your therapist can find solutions that fit your lifestyle and needs.
Coping with Mood Changes
Understanding that mood changes during menopause and perimenopause are normal parts of these transitions can be reassuring. Here are several strategies I recommend for managing these complex feelings:
Maintain a Healthy Lifestyle: Regular physical activity, a balanced diet, and adequate sleep are fundamental to overall well-being and can help stabilize mood. For example, exercise is known to boost endorphins, which are natural mood lifters and can help with menopause and depression.
Practice Stress Management: If symptoms have you feeling on edge, techniques such as deep breathing, meditation, yoga, and mindfulness can help reduce stress and promote emotional balance. Taking time for yourself and engaging in activities that you enjoy can also provide relief for menopause and anxiety.
Seek Social Support: Talking with friends or family or joining a support group can provide a sense of community and understanding. It can also be comforting and validating to share your experiences with others who are going through similar menopause or perimenopause symptoms.
Consider Help from a Pelvic Health Therapist: If mood changes are severe or persistent, it’s important to seek professional help, such as that from a Pelvic Health Therapist. Your therapist will work with you to discover perimenopause treatment strategies to help relieve mood swings so that you can get back to having brighter days and fewer symptoms.
Why Use Pelvic Floor Therapy for Mood Changes
You might be wondering how something that focuses on your pelvic floor can affect what goes on inside your brain. After all, the pelvic floor includes the muscles that support the bladder, uterus, and rectum. It might not seem so related to the inner workings of your mood, but I promise you, it’s all connected.
As part of my therapeutic approach at Health Elevated, I use mind-body techniques to help bridge the gap between your body and the nervous system.
Depending on your needs and health goals, I may use a mixture of the following tools:
Strengthening Exercises: After an initial assessment, I’ll craft a personalized exercise program to strengthen and improve the coordination of your pelvic floor muscles.
Biofeedback: This technique uses special rehabilitative ultrasound to provide real-time information about muscle activity. It helps you become aware of your pelvic floor muscles and learn to control them better.
Manual Therapy: Hands-on techniques such as massage, cupping, gua sha, myofascial release, and more can help alleviate muscle tension and improve pelvic floor function. The less physical tension you feel, the less mental tension you’ll have.
Education: Talking about your mood and mental health isn’t always a walk in the park. But you should never suffer in silence or accept that menopause and depression are here to stay. I aim to educate you about these changes and transitions so that you feel empowered to discuss them.
Relaxation Techniques: We know that stress and tension can lead to pelvic floor issues, but tools such as deep breathing, visualization, and mindfulness can help relax these muscles and lift your mood.
Get Started with a Consultation Today
At Health Elevated, I firmly believe you’re more than just a set of symptoms. That’s why I take a step back to look at the whole person for every patient I work with, whether they’re coming in for an initial assessment or someone I have a long history of caring for.
When you book your first session with me, we’ll begin with a comprehensive evaluation to talk about your health history and current concerns. From there, we’ll craft a personalized plan tailored to your health needs and unique goals.
If you’re a woman in the southwest Michigan region and you’re ready to explore how pelvic floor occupational therapy can support you through menopause, schedule a consultation today. I’ll answer and address your concerns during this consult call.
Together, we’ll find the right menopause and perimenopause treatments that work for you.