Menopause, a significant turning point in every woman's life, is marked by both physical changes and emotional fluctuations. These mood swings and challenging emotional states can significantly impact your overall quality of life. A large majority of women experience various emotional changes during menopause. Therefore, it's important to remember that you are not alone and that there are ways to cope with these changes. Why do emotional changes occur during menopause, and what are the ways to manage them? We've explained it for you!
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What are the emotional changes experienced during menopause and what are their causes?
During menopause, women often experience emotional fluctuations, accompanied by challenging feelings such as anxiety, depressive moods, and irritability. The main reason for these changes is the sudden drop in levels of hormones like estrogen and progesterone. The decrease in estrogen and progesterone leads to changes in brain chemistry. For example, estrogen is a hormone that increases serotonin production, and serotonin is an important neurotransmitter that regulates mood. A decrease in estrogen levels negatively affects serotonin production, which can lead to mood swings, anxiety, depression, and emotional instability.
On the other hand , progesterone plays a significant role, particularly in coping with stress and anxiety. When progesterone levels in the body are sufficient, the nervous system functions more harmoniously, and emotional balance is maintained. However, since progesterone levels also decrease during menopause, this calming and relaxing effect diminishes. Therefore, the decrease in progesterone can lead to an increase in symptoms such as irritability, restlessness, and anxiety.
In addition to hormonal changes, women may experience social and psychological changes in their lives during menopause. Children leaving home, increasing signs of aging, or changes in career can increase stress and anxiety levels during this period. Therefore, it is important to remember that the emotional changes brought about by menopause are multifaceted and can be influenced by multiple factors.
How to manage emotional changes during menopause?
While emotional changes during menopause are considered normal and a part of the process, they certainly affect your quality of life. To cope with these changes and manage your emotions, you can develop some strategies and benefit from various practices.
#1 Balanced nutrition and supplements
Establishing a diet that helps balance hormone levels during menopause can have a positive impact on your mood. Omega-3 fatty acids, in particular, are one of the nutrients that support serotonin production and can help improve your mood. Almonds, salmon, and chia seeds are also some foods you can add to your diet during this period. Additionally, consuming foods rich in calcium and vitamin D, or using supplements under a doctor's supervision, can support bone health and help increase your overall well-being.
#2 Physical activity
Exercising is one of the effective ways to cope with the emotional changes of menopause. Regular physical activity triggers the release of endorphins, the happiness hormone, which is effective in reducing stress and anxiety. Exercises such as brisk walking, yoga, and pilates can help relax both your body and mind . Establishing a 30-minute exercise routine at least 3-4 days a week will contribute to balancing your mood during menopause.
#3 Mindfulness practices
Stress levels, which can increase due to many different reasons such as work, daily life, and social relationships, can exacerbate the emotional fluctuations of menopause. Therefore, practicing relaxation techniques such as meditation, deep breathing exercises, and mindfulness can be beneficial in managing stress. Meditation helps maintain emotional balance by calming the mind, while relaxing through activities like breathing techniques and yoga provides a more balanced state of mind, both mentally and physically.
#4 Healthy sleep patterns
Sleep problems are a common symptom experienced during menopause and directly affect mood. A good night's sleep helps you stay emotionally balanced throughout the day. Establishing a relaxation routine before bed can help improve your sleep quality. For example, reading a book, drinking herbal tea, or meditating before bed can help you relax and transition to a better sleep. Also, turning off blue light from electronic devices at least an hour before bedtime can support improved sleep quality.
#5 Professional support
Knowing you're not alone during this process can be emotionally comforting. When struggling to cope with emotional fluctuations, seeking support from a therapist or a healthcare professional specializing in menopause can be helpful. Therapy can help you express yourself emotionally and manage challenges in a healthier way, while consulting a specialist can provide the medical support you need to alleviate symptoms during this period.
#6 Self-love and compassion
Remembering that menopause is a natural part of life and being kind to yourself during this process can help you get through it more easily. Understanding that emotional fluctuations are temporary and accepting the process without judgment can positively impact your mood. Focusing on your own needs and taking better care of your mental and physical health during this time will help you establish a stronger emotional balance.
#7 Social support and relationships
The emotional fluctuations experienced during this period may increase your desire to be alone. Establishing social support systems that include family, friends, or others going through similar situations, and maintaining strong social relationships during this time, is crucial for coping with the emotional changes of menopause. This is because social support contributes to reduced stress, increased emotional resilience, and overall improved mental health.