Talk to your doctor about your situation. They may suggest starting treatment or trying medical intervention to stabilize your mood.
“If you’re feeling depressed or not feeling joy in your normal interests for more than two weeks, it’s time to see your doctor,” says Dr. Pauline M. Maki, a professor of psychiatry, psychology, and obstetrics and gynecology at the University of Illinois at Chicago.
Here are some ways to control it.
1. Exercise regularly
Regular exercise is important for many reasons beyond relieving menopausal symptoms. It protects you from various health conditions, keeps your heart in top condition, and helps you maintain a healthy weight. It’s also perfect for stress relief.
In one meta-analysis of 16 studies, researchers found that postmenopausal women’s depression levels were significantly reduced after various forms of exercise. Overall, aerobic and mind-body exercises (such as yoga and tai chi) were shown to be the most effective.
“The best way to boost your mood is to exercise outdoors or in a group,” Maki says.
2. Eat healthy food
Like exercise, eating a healthy diet has many benefits. Eating more fruits, vegetables, whole grains, and lean meats and reducing fat and sugar can help prevent diseases like diabetes and maintain a healthy weight.
Maki often encourages her patients to try a Mediterranean-style diet that uses olive oil as the main fat. It is also rich in plant-based foods and encourages moderate intake of seafood and dairy products, with little or no red meat or sweets. “It’s a delicious meal, good for thinking and cognitive skills, and can help you cope with the menopausal transition,” she says.
3. See a therapist
If you’re experiencing sadness or losing interest in things you used to love, and it’s been going on for more than two weeks, see a therapist. Additionally, according to perimenopausal guidelines, taking antidepressants may also be helpful. Women’s Health Journal.
“Cognitive behavioral therapy has proven benefits for women in this transition period,” Maki says. “It’s beneficial in improving mood, alleviating depression, and helping women think differently about what they’re experiencing. The gold standard for depression, especially during perimenopause, is evidence-based psychotherapy and biological therapies such as selective serotonin reuptake inhibitors (antidepressants).”
Maki cautions against ignoring your therapist and jumping straight to this class of antidepressants. Getting to the root of the onset of depression requires a trained therapist.
4. Deal with stress
Chronic stress can have a negative impact on the mind and body, and women who have reached menopause are often under a lot of stress. This may be due to job changes, lack of sleep, raising children, aging parents, relationship problems, etc. This combination may make women more susceptible to depression.
“Life stressors can cause depression at any age,” says Maki. “The hormonal fluctuations that women experience during perimenopause make the effects of stressors even more severe.”
Relaxation techniques such as deep breathing and meditation can also be helpful.
5. Consider hormone therapy
A moody mood can be caused by irregular sleep patterns due to hot flashes. According to the Menopause Medical Society, taking hormones is a safe and effective way to reduce hot flashes and night sweats.
If you choose not to undergo hormone therapy, ask your doctor about other lifestyle changes or non-hormonal medications that may relieve symptoms.
6. Get more sleep
“We have underestimated the role of chronic sleep deprivation,” says Maki. “It disrupts our mood, and hot flashes cause women to wake up every night, feeling grumpy and irritable.” According to the Society of Menopause Medicine, up to 80% of menopausal women experience hot flashes.
To help you get a good night’s rest, improve your sleep hygiene as part of your menopause treatment. Try the following bedtime routine.
- Make sure your bedroom is set at a comfortable temperature and is dark, not lit by laptop or cell phone lights.
- Don’t use your bed for anything other than sleep and sex.
- Try to go to bed and wake up at about the same time every day, including weekends.
- Avoid large meals and stimulants such as caffeine in the evening.
7. Seek social support
Sometimes it is necessary to ask for the help of others to get through difficult times. “Friends and trusted intimate partners can play an important role in helping women overcome menopause, especially since an active social life is essential to combating temporary depression,” Maki says. “It’s great to have friends to talk to about what you’re going through.”
You can also look for support groups in your area or online. One study concluded that openly discussing what women are experiencing during menopause can increase awareness, reduce barriers to help-seeking, and lead to better care during this transition.
8. Consider herbal supplements
Drinking chamomile tea may help you feel calmer. Ashwagandha is an Ayurvedic medicine that is said to reduce stress. There are many other supplements that can help balance your mood and stress levels.
Some women report relief from symptoms with various herbal supplements for menopause, such as black cohosh. However, research on it and other herbal medicines has yielded mixed results. Maki cautions that there is not enough scientific research to support herbal supplements as a treatment for mood swings.
If you want to try herbal supplements for menopausal symptoms, be sure to talk to your doctor first. It may interfere with the effects of the medicine you are taking or cause unwanted side effects.
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- Due to hormonal fluctuations, menopause can cause rapid mood changes such as depression, irritability, and anxiety.
- Exercising regularly, eating nutritious food, sleeping well, relaxing, and talking to a therapist or close friends and family are some ways to manage your mental health during this time.
- If you are interested in hormone therapy or herbal supplements for your symptoms, talk to your doctor about what is best for your needs.
