Mental Health and Menopause

Mental Health and Menopause: Coping with Depression During the Perimenopausal Years

(Last Updated On: August 13, 2023)

Depression is the number one mental health issue across the globe. Anyone can have it – regardless of age, race, or money status.

Both women and men can get it. If we don’t help someone with depression, it can be hazardous.

Most people understand that depression is a big problem, but they may not know how it hits women going through menopause.

At this stage, a woman’s depression may feel different due to changes in her hormones and other things like losing friends or changing jobs.

This guide is about how depression shows up in women who are close to menopause and how you can deal with it.

Understanding Menopause and Depression

Menopause is when your body stops making eggs, so you can’t have babies anymore. It’s not an illness, but it can make you feel hot suddenly or sweat at night.

Menopause can also change your feelings about yourself and your life. Some women may feel stronger and happier as they age, but others may not feel as good about their appearance or relationships.

Additionally, feeling very sad or depressed can be a part of menopause that people often don’t pay enough attention to.

The causes of depression during menopause and perimenopause are complicated, but there are a few common factors that tend to come into play:

  • Change in hormone levels (which can cause mood swings).
  • Loss of estrogen.
  • Loss of relationships and social support.
  • Feeling overwhelmed by life changes.

If you’re feeling sad, whether it’s because of menopause or something else, please ask for help. There are lots of ways to feel better, and they can change your life for the better!

Coping with Depression During Menopause

Coping with depression during menopause can be difficult, but it’s not impossible. To navigate this period of transition and adjustment, several measures can be taken, such as:

Lifestyle Changes

Changing your daily habits can help you feel better. It’s essential to sleep well, eat good food like fruits and veggies, and do some physical activity often.

Also, try not to drink too much alcohol. If you do drink, don’t overdo it.

Cognitive-behavioral Therapy

Cognitive-Behavioral Therapy (CBT) is a helpful method for dealing with feelings of sadness during menopause.

CBT equips you with tools to identify and modify negative thoughts and behaviors, leading to improved mood and overall well-being.

If you change how you think about yourself and the signs of your sadness, you can learn new ways to handle your low mood better. This

Medication Options

If you’re thinking about using medicine for menopause, remember that there are lots of different kinds. They all work in their own way, each with good and bad points.

So, it’s essential to talk to your doctor. They can help you understand possible side effects, especially if these might mix up with other medicines you’re already taking.

Alternatively, you can explore the benefits of using menopause supplements. Remember to consult with your physician before starting any supplement regimen.

Self-Care Strategies for Mental Health During Menopause

There are easy ways to help yourself feel better. You no longer need to feel controlled by your hormones.

Here are our top tips for taking care of your mental health during menopause:

Take a break from it all.

Hormonal fluctuations can make it hard for us to focus on the tasks, so take a break when you need one. Go for a walk or listen to some upbeat music.

Be kind to yourself.

You might not like living up to your usual standards or expectations, but remember that everyone has bad days—even Beyoncé! Don’t worry about it—be nice to yourself and remember that things will work out.

Schedule time for fun activities.

If you’re not doing things that make you smile, start today. Just spend 15 minutes every day doing something just for you.

It could be reading, listening to music, or enjoying a bath. Pick something you love that helps you relax so it doesn’t feel like a chore.

Meditate and be mindful.

Doing these things can help you feel less stressed and sleep better. If you meditate often, it can make you kinder to yourself, which can make going through menopause a bit easier.

Seeking Support and Resources

If things seem too much, remember you don’t have to handle it alone. We have some easy-to-understand resources if you’re looking for help and information as you go through changes!

Your Family

Your family can help you when you’re going through menopause. They might not get everything you’re experiencing, but they’ll always stand by your side.

That means if you have a loving husband or partner willing to listen and help, great! Maybe your mom or best friend will be up for the task if not.

It’s vital that someone can assist you when you need to look after yourself.

Local Support Groups for Women

Support groups are places where you can meet other women experiencing the same things as you. They understand your feelings because they’ve been in your shoes!

These groups also have doctors, nurses, diet experts, and others who know much about health.

They can answer any questions about changes in your body and mind during this time.

Helpful Resources

There are many trustworthy websites where you can find beneficial info.

They advise about many things – from what happens when you go through menopause and how to handle it to ways to manage stress and worry.

They can also guide how to manage your mood swings and other emotional changes when entering menopause.

Remember, you’re not the only one going through this. It’s crucial to realize that others get what you’re dealing with.

They can support you and help you feel better during menopause and depression.


Managing depression during the perimenopausal years requires a comprehensive approach that addresses both the physical and psychological changes associated with menopause.

There are many ways to treat your problem, but you must pick the one that best fits your situation.