Menopause signifies the end of your menstrual cycle and reproductive years. Some women welcome the shift, while others do not. Most women, however, dislike the symptoms of menopause, especially when it comes to their mental health.

Menopause is defined as not having had a period for a complete year. The typical onset age is 51. But, your body begins to change several years before menopause. Perimenopause is the term for this time. Your levels of estrogen and progesterone begin to decline during perimenopause. Your hormone levels will normalize after you approach menopause. Nevertheless, until then, hormonal fluctuations can cause several different problems.

Some women have moderate symptoms for a short time. Others experience life-altering symptoms like hot flashes, vaginal dryness, sleep issues, and memory problems that can continue for years. These symptoms can have an impact on your relationships, sleep, weight, and mental health. While menopause is a natural stage of life that every woman goes through, each woman has a unique experience with it.

Another typical symptom of menopause is mood swings. Irritability, anxiety, and sadness can result from low estrogen levels. Within minutes, your mood might shift dramatically, from laughing to sobbing. How do estrogen levels affect your mood? Several research suggests that the hormone has mood-enhancing properties, implying that low levels of it may contribute to depression. According to one research, women are two to four times more likely to have a significant depressive episode at menopause than at any other point in their life. Menopause and decreased estrogen levels might aggravate pre-existing mental health conditions including bipolar disorder and schizophrenia. Emotional shifts might also occur, such as anxieties about growing older, losing loved ones, or having kids move away.

Changes in hormone levels during menopause can have an impact on both your physical and mental well-being. Also, the sudden reduction in oestrogen levels may not be the sole factor influencing your mood. The following variables may also increase the likelihood of getting anxiety or depression during menopause:

• diagnosis with depression before menopause

• negative attitude towards aging or menopause

• increased stress, either from work or personal relationships

• dissatisfaction with your living circumstances, job, or finances

• low self-esteem or anxiety

• not feeling supported by the people around you

• lack of exercise or physical activity

• smoking

One should exercise regularly which may help reduce stress while also enhancing your energy and happiness. Aim for at least 30 minutes of activity every day, five days per week. One can, for example, go for a brisk walk or bike ride, swim laps in a pool, or play tennis.

It is also critical to incorporate at least two sessions of muscle-strengthening activities in your weekly program. Weight lifting, resistance band exercises, and yoga are all possibilities. Make sure to talk to your doctor about your fitness plans.

Menopausal depression is a curable condition. It's crucial to note that there are numerous therapy alternatives available to assist in alleviating symptoms and give ways for adapting to changes.

It has been proposed that the menopausal transition is also a time of increased risk for mental health disorders, particularly depression. Although the majority of prospective cohort studies failed to discover statistically and practically meaningful links between menopausal transitions and mental health concerns. Several recent studies have shown that a link does exist. Several longitudinal investigations, all conducted in the United States, found that the menopausal transition increases the risk of not only depressive symptoms but also major depressive disorder.

Although some well-conducted longitudinal studies have found no correlation with female sex hormones, the rise in depressive symptoms may appear to be associated with hormonal changes during the menopausal transition, particularly falling and fluctuating levels of estradiol and corresponding increases in levels of follicle-stimulating hormone (FSH) and luteinizing hormone. As of yet, there is no consistent connection between circulating estradiol/FSH levels and depression.

Most research on this topic to date has had significant limitations. All of the longitudinal studies that found a substantial influence of menopausal transition on depressive symptoms handled depression as a binary outcome (i.e., absent vs present), despite evidence that depression and psychopathology in general are continuous. Moreover, many studies focused solely on depression and covered just short periods (i.e., 510 years), making it unable to explore the issue of antecedent mental health disorders. Additionally, no research has been conducted to date to examine the prospective influence of neuroticism on mental health problems associated with the menopausal transition.

Changes in hormone levels can induce mood swings, depression, and anxiety during menopause. These are the first indicators that some women are nearing menopause.

Self-help strategies like getting adequate sleep, eating healthy, exercising regularly, and practicing yoga or meditation may be beneficial. One should also talk to their doctor about receiving treatment. They may recommend either verbal therapy medication, or both.

Seeking Online counseling or therapy can be immensely helpful for managing the symptoms of menopause, particularly when it comes to mental health challenges. An Online therapist can provide support, guidance, and coping strategies tailored to your individual needs and circumstances. Online counseling can offer a safe space to explore your feelings, address any underlying issues contributing to your symptoms, and learn effective techniques for managing stress, anxiety, or depression. Additionally, online counseling from the Best Psychologist in India can provide valuable emotional support and validation during this transitional phase of life. Don't hesitate to reach out to a qualified Online counsellor or therapist who specializes in menopause and women's health to help navigate this journey with greater ease and resilience.

Contribution: Dr (Prof) R K Suri, Clinical Psychologist, life coach & mentor TalktoAngel & Aditi Bhardwaj, Psychologist