Menopause transition in western society and the UK is complex, and is influenced by many factors. So, it can be difficult for women, trans\/non-binary people and healthcare professionals to understand the causes of any physical and mental health symptoms.<\/p>\n
In an ideal world, menopause transition should be a welcomed stage, free from menstruation or contraception, and with the confidence of life experiences. However, we need to understand the term \u2018symptoms\u2019 is used to recognise that even though menopause is not a medical condition, some people who go through menopause will have negative experiences that impact their quality of life and ability to cope.<\/p>\n
We are beginning to understand that the perimenopausal phase (when biological changes brought on by fluctuating hormones manifest in a variety of symptoms) can be experienced before periods begin to alter.<\/p>\n
There is also a psychological response, as perceptions of menopause are influenced by our experiences, beliefs and attitudes. If we believe that a hot flush or difficulty concentrating is the result of something bad happening, then we may feel negative emotions like being scared for our health, or feeling anxious, embarrassed, out of control or even believing ourselves to be incompetent at work. We may start to think overly negative thoughts, like \u2018this is absolutely the worst\u2019, \u2018I cannot cope\u2019, \u2018everyone is looking at me\u2019, or \u2018I am getting old\u2019. This can affect self-esteem and cause low mood.<\/p>\n
We are recognising that for the majority of women and trans\/non-binary people, midlife responsibilities can be acute and so it is not surprising that research shows that stress and symptoms of the menopause transition are inextricably linked. Striving in a job with fertility issues, childcare and elder care concerns; worrying about children leaving home or not being financially able to leave home are just some stressors. Continuing statistics from the British Labour Force surveys highlight that women between the ages of 45 – 54 years report the highest incidences of work-related stress.<\/p>\n
Then there is a cultural influence in how the menopause transition is interpreted and represented. Narratives that focus on the severe physical, emotional and psychological symptoms will inform general attitudes and beliefs that it is a solely negative phase. Portrayals of an age-related condition is also not helpful to younger women experiencing menopause prematurely, after certain treatments (for example, breast cancer or due to a surgically-induced menopause). It can also mean that we neglect the diverse needs and experiences of our wider communities, due to ethnicity and sexual and gender identity.<\/p>\n
Cognitive Behaviour Therapy (CBT)<\/strong><\/p>\n CBT for menopausal symptoms is an evidenced-based and non-medical intervention to introduce coping skills and useful strategies to help manage and reduce the impact of symptoms on daily life. CBT, in this context, examines the body\u2019s physical response to fluctuating hormones as triggers that can have a negative influence on our thoughts, emotions and behaviours, which can in turn impact the severity of the physical symptoms and vice versa.<\/p>\n Feeling stressed and anxious due to life\u2019s multiple demands may also precipitate a hot flush or worsen the ability to concentrate on a task, which can then affect other aspects of life like difficulty sleeping or waking up early and feeling too fatigued to exercise. This relationship is sometimes called the vicious cycle with one area influencing the other.<\/p>\n Helping to break the vicious cycle<\/strong><\/p>\n How we think about something or a situation can make us feel a range of emotions. Negative thoughts can activate the fight or flight response<\/u> as we feel stressed and threatened, causing us to behave in a stressed-out way – like avoiding situations, acting out emotionally, withdrawing from socialising or isolating ourselves at work.<\/p>\n Changing the way we think when we feel threatened is hard as the body is programmed to respond to fear by pushing any positive thoughts away, to focus solely on the negative – this is to increase stress hormones in order to survive the imminent perceived danger.<\/p>\n Paced breathing to lower your heart rate<\/strong><\/p>\n Refocusing our attention onto our breathing and away from the situation can be the first step to interrupting the cycle. Sometimes we \u2018forget\u2019 how to breathe and especially at times of stress, our breathing quickens as part of the fight or flight response, which can make hot flushes or concentration worse.<\/p>\n You can control your breathing to allow the body to stand down from the threat to introduce a calmer and more helpful response, by using paced or diaphragmatic breathing.<\/p>\n Think about your thinking!<\/strong><\/p>\n Managing Hot Flushes and Night Sweats: A Cognitive Behavioural Self-help Guide to the Menopause<\/u> by Myra Hunter & Melanie Smith<\/p>\n This revised edition of Managing Hot Flushes and Night Sweats offers up-to-date and evidence-based information about the menopause and about hot flushes and night sweats, which are the main reason that women seek medical help. The four-week self-help guide uses cognitive behavioral therapy, providing information and strategies for managing hot flushes and night sweats, as well as stress and sleep.<\/p>\n<\/blockquote>\n\n
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Managing Hot Flushes and Night Sweats: A Cognitive Behavioural Self-help Guide to the Menopause<\/a><\/h4>\n