Do you feel a loss of joy?
Having a sense of loss of joy during menopause is a very common symptom, so why does this happen and how can we combat this?
Experiencing low mood during menopause can be a common symptom for most women however this can very often go unrecognised due to the natural hormonal fluctuations and can very easily be brushed off as ‘moody’ or ‘grumpy’. This can mean that the emotional well-being of ladies is at serious risk of being damaged and can spiral out of control if the low mood continues for prolonged periods of time. These changes can mean that many women are prescribed anti-depressants unnecessarily.
As the ovary fails and the production of ovarian hormones (oestrogen, progesterone and testosterone) declines this has many effects all over the body. In particular the effects it has upon the brain can be hugely significant. Oestrogen is vital for brain function and an area of the brain called the limbic system requires oestrogen to function properly. The limbic system has many functions but it is important in its role in mood, anxiety, memory and libido.
Having a persistent low mood due to hormonal changes is not the same as being clinically depressed for many ladies but it can be characterised by a low, flat mood bringing with it a loss of joy and interest in life along with the loss of motivation and desire and an increase in fatigue. Replacing the lost hormones with HRT can help to treat this low mood effectively (if you are able/want to do so).
The NICE menopause guidelines state that HRT should be considered as a treatment for low mood that arises as a result of the menopause. NICE also states that due to lack of evidence antidepressants are not recommended to treat low mood in menopausal women who have not been diagnosed with clinical depression. It is important to note that those women who do have clinical depression can however be treated with antidepressants which can be safely used alongside HRT. Take a look at the NICE guidelines https://www.nice.org.uk/guidance/ng197/resources/shared-decision-making-pdf-66142087186885
How can you develop coping strategies?
Whilst the loss joy and feeling low during the menopause is a common experience it is important to try and develop healthy habits to ease these symptoms and help mitigate their impact, this could involve:
1 – Healthy Lifestyle: Enjoying regular exercise or even just some movement, a healthy balanced diet and some good quality sleep can help to improve your overall mood.
2 – Social Support: Connecting with friends, loved ones or support groups that understand how you are feeling can provide a sense of belonging and understanding.
3 – Mindfulness & stress relief: Practices such as yoga, meditation or breath work can really help to manage stress and emotional resilience.
4 – CBT: Cognitive Behavioural Therapy can help if you feel like you are struggling to pinpoint why you’re feeling low, talking therapies can really help. Working with someone to look at the positive areas of your life and to help rethink and reset unhelpful negative thinking, can help you start to get your confidence back. Cognitive behavioural therapy can challenge negative thinking and help you break out of this vicious cycle.
5 – Professional help: In cases of severe and prolonged mood changes seeking help from your GP to further analyse the situation can be very beneficial.
