Women experience many hormonal changes throughout their lives, from puberty to fertility/pregnancy and menopause. This article centers on menopause as a typical transition in the lives of women. According to the Office of Women’s Health, a woman is officially in the menopause phase when the menstrual cycle stops for a full year, and she can no longer become pregnant, which means that less estrogen and progesterone are being produced.
Female hormones influence various bodily functions and can contribute to shifts in mood, potentially leading to increased frustration, anxiety, depression, and mood swings. Experiencing all these changes can be challenging but incorporating lifestyle changes can help you feel better. The following are a few ways women can protect their mental health as they experience the phases of menopause:
- Deep Breathing Exercises- This has become a popular relaxation technique that helps control symptoms such as stress, anxiety, and anger. The skill is easy to use and can provide relief. Deep breathing works by taking slow, deep breaths, to trigger the body’s relaxation response.
- Exercise- You can find tons of research on the benefits of exercise on mental health. Regular exercise can not only help reduce some of the physical symptoms of menopause, but it has also been found to help treat and prevent depression, anxiety, and more.
- Monitor Your Mood- Keeping track of how you’re feeling and identifying potential stressors can create awareness of ways certain situations are affecting you. You can do this by simply documenting patterns and other factors like sleep and stress levels in a journal or on your phone. Seek professional help if symptoms become severe and interfere with daily life.
- This Phase is Temporary- As difficult as these changes may be, just remember that this phase will not last forever. You want to acknowledge your experience no matter how difficult it may feel in the moment and generate fair and realistic thoughts/expectations. The concept behind this method is that challenging your automatic thoughts can positively influence your emotions!
Hillary Aponte-Chimelis, LPC, PMH-C, R-PLC
Emotional Compass
4641 Pottsville Pike, Suite 101B
Reading, PA 19605
Phone: 484-509-1038
Website: EmoComp.com
Email: support@EmoComp.com
