Some ways to banish menopausal blues

 

revise your assumptions

 though Menopause is a normal part of every woman’s life, but it can affect your moods.  Usually there are many other factors involved in menopausal mood changes than just hormones. Although hormonal changes may well play a role in depression, it’s still important to schedule an appointment with your physician so she can evaluate other potential culprits, including thyroid disorders, anemia and side effects from medications. 

take some time to reflect

Use a journal to record the characteristics of your sad or irritable moods. Do they come and go relatively quickly, or are they persistent? Have you developed them recently, or have you been down for months, even years? Did you start having hot flashes and then find yourself depressed? Think about your medical history as well. If you have had premenstrual dysphoric disorder, postpartum depression or another major depressive episode, you may be vulnerable to a more serious depressive episode. This is important information to consider as you and your doctor plan your mood management strategies.

manage your stress

 Women who become more seriously depressed are those who are struggling with extreme levels of stress and worry. Poor physical health, lack of access to healthcare, concerns about family members and financial problems are the most common stresses among midlife women.   Talk to a friend, your doctor or a member of the clergy about resources in your community. Many hospitals now offer stress management groups at a relatively low cost.

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Social support helps

Social support is a powerful tool for helping you through life—and menopause. Decades of research demonstrate that a close relationship with a family member or friend can alleviate suffering and promote health. Confiding in a friend who has been through a difficult menopause.  will make you will feel more connected, as  she may have helpful suggestions and you will see that it gets better.

get some rest

Hot flashes begin during premenopause, the years before menopause when menstrual periods become irregular. For some women, these night sweats are not disruptive; for others, they can interfere with sleep and lead to a more serious depression. Plan ahead for the night. Wear layers of cotton nightclothes and use thin layers of sheets or blankets that you can easily toss off. Keep some ice water nearby. If these  don’t help, talk with your doctor about your medication options.

if you smoke, quit

This is a perfect opportunity to increase your motivation to stop smoking. Kicking the habit should help reduce the severity of your hot flashes. Your body will begin to recover from the effects of nicotine and other harmful additives within hours. You will also reduce your risk for heart attacks, stroke, asthma and lung cancer.

get moving

Exercise helps mediate mood. Women who get 20 to 30 minutes of activity have improved mood immediately after they exercise, and  cope better in general. Staying active also helps keeps the weight off. Just 60 minutes a week of moderate physical activity can reduce symptoms of depression. Consider exercising with your partner or friend to get the added mood-boosting benefit of a social connection. If you prefer to exercise solo, listen to podcasts, music or books to keep yourself entertained—and on track.

consider herbal preparations

Some women have experienced relief from hot flashes while taking supplements such as dong quai, red clover and black cohosh, controlled trials have not shown these herbs to be much more effective than a placebo. If you do decide to use an herbal preparation, proceed with caution. Be sure to tell your doctor, because some herbal supplements interact with prescription medications.

treat a major depressive episode

If your self-assessment or a visit with your doctor reveals a major depressive episode, consult a mental health professional. The most effective treatments are individual cognitive behavior therapy or interpersonal therapy, antidepressant medication or a combination. Treatment for depression is effective and available.