Menopause: Psychological and Emotional Support During the Change

Introduction: Understanding Menopause in Today’s World

Menopause is an inevitable, natural phase in every woman’s life, yet it remains one of the most misunderstood and under-discussed transitions. Affecting women typically between the ages of 45 and 55 in the UK, menopause is not just a physical experience—its psychological and emotional impacts can be just as profound as its biological symptoms.

This whitepaper seeks to break the silence around menopause, addressing the mental health challenges, the emotional rollercoaster, and key coping mechanisms. You’ll discover expert advice, real stories, and strategies for thriving throughout “the change.”

What is Menopause? A Brief Overview

Menopause is defined as the time when a woman has her last period, marking the end of her reproductive years. This natural transition is preceded by perimenopause, where the body’s production of hormones such as oestrogen and progesterone fluctuates.

Common Physical Symptoms

Hot flushes
Night sweats
Sleep disruption
Vaginal dryness
Changes in libido
Irregular periods

But what about the often invisible symptoms—those affecting the mind and emotions?

The Mental Health Aspects of Menopause

The Emotional Rollercoaster

Many women report increased mood swings, irritability, and feelings of sadness or anxiety during menopause. These changes are primarily driven by shifting hormone levels, but can be amplified by social, psychological, and cultural factors.

Common Emotional Symptoms:

Anxiety and panic attacks
Low mood or depression
Difficulty coping with stress
Irritability and sudden anger
Forgetfulness or “brain fog”
Loss of confidence and self-esteem

Why Do These Symptoms Occur?

Hormones like oestrogen have a significant impact on the brain’s regulation of mood, memory, and emotional wellbeing. When their levels fluctuate sharply, neurotransmitters including serotonin and dopamine are affected, resulting in emotional instability.

The Link Between Menopause and Mental Health Problems

Some women may find that menopause triggers or worsens pre-existing mental health problems, such as clinical depression or generalised anxiety disorder.

Recognising the Signs: When Emotional Support is Needed

It’s normal to experience emotional changes during menopause, but support is crucial when:

Symptoms interfere with daily life or relationships
Sleep deprivation leads to exhaustion or cognitive impairment
Persistent low mood leads to isolation or withdrawal
Thoughts of self-harm or hopelessness are present

Don’t suffer in silence. Emotional wellbeing during menopause is just as valid and deserving of attention as physical symptoms.

Anxiety, Depression and Menopause: Breaking the Myths

Anxiety

Menopause-related anxiety can manifest as:

Racing thoughts
Palpitations
Feelings of dread or unease
Difficulty concentrating

Depression

Not all low mood during menopause is depression, but persistent sadness, tearfulness, lack of pleasure in usual activities, and changes in appetite or sleep warrant attention.

Mood Swings

Fluctuating hormones can trigger mood changes similar to premenstrual syndrome, but often more intense or unpredictable. It’s important to acknowledge this is a biological and not a failure of character.

Societal Attitudes and the Burden of Silence

Even today, menopause is often stigmatised, overlooked, or dismissed. Women may feel pressure to “just cope” or may internalise feelings of shame or failure, which only worsens the psychological toll.

Challenging the Silence:

Talking openly with friends, family, and colleagues
Seeking help from professionals, and
Demanding better awareness in workplaces, can all improve the menopause experience

Coping Mechanisms and Therapeutic Support

There is no single “best” way to manage menopause, but a combination of self-help strategies and professional support can make a substantial difference.

1. Professional Therapy and Counselling

Cognitive Behavioural Therapy (CBT): Proven to help manage anxiety, depression, and insomnia during menopause.
Group Therapy: Sharing experiences with other women can reduce isolation and build solidarity.

2. Medication and Medical Support

Hormone Replacement Therapy (HRT): Can ease both physical and psychological symptoms for many.
Antidepressants: May be considered if mood issues are severe or persistent. These should always be discussed with your GP.

3. Lifestyle Adjustments

Exercise: Regular physical activity improves mood, reduces anxiety, and boosts self-esteem.
Diet: Balanced meals with plenty of calcium, omega-3, and fibre support the brain and body.
Sleep Hygiene: Keeping to a routine, reducing caffeine, and managing stress can counteract insomnia.
Mindfulness and Relaxation: Meditation, yoga, and breathing exercises relieve stress and help regulate mood.

Workplace Support for Menopausal Women

With women now forming over half of the UK workforce, workplace support for menopause is increasingly recognised as a necessity rather than a luxury.

Open Conversations: Encourage a culture where discussing menopause is normal.
Reasonable Adjustments: Such as flexible working, relaxed dress codes, or access to fans and rest rooms.
HR Policies: Menopause should be acknowledged within workplace health policies, with line managers trained to respond with empathy and discretion.

Supporting Relationships and Family Dynamics

Intimate partners, children, friends, and colleagues can all play crucial roles in supporting menopausal women.

Open Communication: Share information about what you’re going through, and ask for understanding.
Education for Loved Ones: The more your family understands the reality of menopause, the more supportive they can be.
Relationship Therapy: For couples experiencing strain, professional support can help navigate this transition together.

Real Women’s Stories: Thriving Beyond Menopause

Sue, 52, Liverpool:
“I thought I was losing my mind—couldn’t sleep, was grumpy with my family, and everything felt pointless. My GP suggested CBT and I joined a local women’s group. I found my spark again, and life is finally exciting.”

Lorna, 49, Kent:
“HRT changed everything for me. But even more, learning to speak openly at work meant I finally felt understood. I use humour and honesty—it’s made menopause so much less scary.”

When to Seek Further Help

Menopause isn’t a test of endurance. Reach out for professional support if you experience:

Symptoms that disrupt your daily life or relationships for more than a few weeks
Sleep deprivation that leads to mental health difficulties
Thoughts of self-harm, despair, or suicide

Your GP, NHS talking therapies, BMS-accredited menopause specialists, and private therapists can all help.

Frequently Asked Questions (FAQs)

How long do psychological symptoms of menopause last?
Symptoms vary, lasting from a few months to several years. Support, both medical and emotional, makes a significant difference.

Is HRT safe for mental health symptoms?
For many women, HRT is safe and effective. Your GP can discuss your health history and the risks/benefits in your case.

Can exercise really help my mood?
Absolutely. Even gentle daily physical activity boosts mood-enhancing chemicals in the brain.

Do I have to just put up with it?
No. Support is available, and you deserve help—speak to your GP or seek counselling if self-help isn’t enough.

Further Resources and Reading

Conclusion: Embracing Change with Confidence

Menopause is a transition, not an ending. By understanding the emotional and mental health challenges, reaching out for support, and embracing self-care strategies, every woman can move through this period with confidence and hope. Society’s attitudes are slowly changing—together, we can transform menopause from a source of shame to a rite of passage celebrated for its wisdom and resilience.