Menopausal Mental Health Checks – Keeping Up Those Spirits
For many years, it has been suggested that the menopausal woman was some form of frightening monster, able to swing from a raging demon, one moment, into a sobbing bundle of tears in the blink of an eye. Is this woman the reality that all menopausal women face or is she just another urban legend? How do we keep from driving ourselves (and our families) crazy?
In truth, every woman is different. Where one woman will fear the onset of menopause, another will wait for it anxiously, seeing menopause as a liberating stage in her life. Other women may dread the end of their childbearing years and find that the prospect of such sends her into a deep, dark depression. Everyone has their different opinions, when it comes to menopause; the key is finding your own and making peace with that.
Many women do suffer from irritability, mood swings and depression while going through menopause. With the cessation of ovulation, the body’s hormone levels begin to drop significantly which, quite often, affects other things inside the body. Serotonin, a chemical made by the female hormones estrogen, progesterone and androgen, affects the brain and helps to regulate mood. When the levels of serotonin are low in the body, a person may feel withdrawn and depressed, whereas they may experience elation when serotonin levels are high.
Irritability and mood swings can also be complicated by both daily and menopausal frustrations. It is especially difficult on a woman whose family doesn’t try to at least understand what is going on; menopausal emotions are not easily set aside and forgotten. One cannot simply pull themselves up by their bootstraps and get to work. Combinations of hot flashes, lack of sleep, discomfort and depression are common things for the menopausal woman to experience and can quickly create a domino effect, escalating into something almost frightening. Fortunately, however, these mood swings can be managed and, with the right direction, the negative energy can be channeled into other more productive areas.
The first step in controlling your mood swings is to recognize them. Don’t be afraid to warn your family that you’re feeling irritable; hopefully, with that knowledge, they will be more understanding. Secondly, with the realization that you are frustrated, try and remove yourself from the source of your frustration. If you’re working on a project and it isn’t going well, step away from it and find something else to do. If the children are being overly loud, find a comfortable retreat where you can escape for a couple of minutes and catch a breather. Pull out a book and lose yourself in the pages for a time or plug in a set of headphones, turn up the music and drown out your frustrations for a brief respite.
Exercise is another great way of burning off those blues (along with the extra weight that can often be picked up during menopause). Not only does this help to tire the body and make you want to rest more, but it also gives you something to focus on, other than what it is angering you. Additionally, exercise can help combat some of the other more pesky symptoms of menopause, such as hot flashes and night sweats. Signing up for a dance class, at the local fitness center, not only will help you shed those extra pounds, but it will also get you out of the house, doing something different, and gives you the opportunity to meet new people. If you don’t want to go with the exercise route, breaking free from the house may be just what you need - Why not check out a support group or take some classes down at the local community college?
One important thing to remember, however, is that the menopausal blues are not the same thing as clinical depression. If you feel the urge to harm yourself or if you are entertaining thoughts of suicide, it is imperative that you seek assistance immediately. Depression is a very serious condition and is not to be taken lightly.
Some women find difficulty regulating their moods, even after trying new hobbies, exercise and maintaining a good support group of family and friends. If you’re still having difficulty, be sure to contact your doctor and explain your concerns to him. Sometimes, a minimal dosage of an anti-depressant will help regulate your mood or, if you’re reluctant to take that route, he may suggest herbal supplements; such as St. John’s Wort to help combat your mood swings. As with any medication, however, contact your doctor prior to starting to take those.