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The Best Ways to Deal With Menopausal Depression & Anxiety

Every woman will experience menopause at some point during her life. And many of them will feel the pendulum swing of emotions from anxiety to depression and back again during the experience of menopause. While these feelings are a normal part of the process, due to fluctuating hormones, there are different ways to deal with the feelings to make the experience much more bearable.

  1. Medical Treatment

    • Hormone replacement therapy (HRT) can help some women deal with menopause by replacing the hormones that the body is no longer making, according to doctors at the Mayo Clinic. There are side effects with HRT that some women may find unpleasant so you'll need to discuss it with your doctor. Some women may choose to treat the anxiety and depression symptomatically with a short course of anti-depressants or anxiety medication. Both of those medications have side effects that must also be discussed with your health care provider.

    Lifestyle Treatment

    • Difficulty sleeping, a diet high in fat and sugar and having too much caffeine also contribute to anxiety and depression during menopause. This time in your life you need to be eating the best diet possible, filled with whole grains and fruits and vegetables and as few processed foods as possible. Cut out the caffeine and white sugars, too, as they will contribute to anxiety.
      In addition, find some time to meditate or do yoga to calm your nerves and center your body. Try walking outside for 30 minutes daily because, according to the Mayo Clinic, daily aerobic exercise can relieve depression.
      When you feel yourself getting anxious, tell yourself to relax your shoulders and take a deep breath, hold it for a count of six seconds and release. Do this several times a day to refocus your breathing and calm yourself.

    Find Support

    • You are not alone in your feelings and discussing your symptoms and strategies for treatment can be extremely helpful. Your gynecologist should be able to recommend a support group or you can look for support at websites such as Power Surge or Prevention (see resources) that specialize in menopause treatment and support.

    Warnings

    • If your depression gets worse or you have feelings of suicide or harming yourself, seek immediate medical attention.

      If you begin bleeding after your periods have stopped for 12 months, talk to your doctor as you may need further assessment to determine the source.

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