MENOPAUSE
HOW TO BUILD YOUR -
B Y
P S Y C H OT H E R A P I S T,
Menopause can be an emotional rollercoaster for many women, with hormonal changes impacting both mental and physical health.
H
ere, psychotherapist Noel McDermott advises women to prioritise self-care and offers tips on how to create a menopause toolkit.
N O E L
• Take regular exercise, not only will it boost your mood but will also help prevent weight gain, reduce the risk of cancer and other diseases, and strengthen your bones • Stay well hydrated, during menopause dryness is often an issue as oestrogen levels decrease. Hydration is key in improving a whole raft of menopause symptom
BIOLOGICAL TRANSITION
• Staying connected to loved ones is also one of the cornerstones of self-care at any time. Talk to people who love you about how you are feeling
There are medical issues that may occur during the biological transition of perimenopause, menopause, and post-menopause. During this time, it’s important to seek medical advice and regular check-ups to ensure you remain well.
• Sleep issues are common, try and follow a regular sleep schedule and keep good sleep hygiene (night sweats etc permitting) or ability to rest during the day. Getting good sleep helps boost your mind and mood
Anxiety and depression are common during this process and will at times need specialised help from a CBT therapist for example. As is the case with anxiety and depression in general there are many things you can do to reduce the intensity and longevity of them.
• Behavioural activation when you lose motivation through depression (doing activities, hobbies, meals, meeting friends even if you don’t feel like doing them)
MENOPAUSE TOOLKIT & SELF-HELP TIPS • Look closely at what you eat and how to eat a nutrient-rich diet (such as increasing of food sources rich in calcium, magnesium and vitamins D and K to maintain integrity of your bones), a healthy balanced diet will not only make you feel good but can also help reduce symptoms 192
• Understand unhelpful thinking patterns and look at the positives in life • Practising yoga or meditation may help during this time. Both are known to improve physical and mental flexibility, ease symptoms of stress/anxiety and help with weight loss When going through the change of menopause or dealing with unusual life circumstances, prioritizing your own mental and physical health becomes even more important.
LANCASHIRE & NORTH WEST MAGAZINE
M C D E R M OT T
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HOW TO SUPPORT YOUR PARTNER DURING MENOPAUSE What’s always lost in the medical model of menopause is the role and impact on the non-menopausal partner if they exist. Loneliness in menopause can be a significant complicating factor and indeed loneliness in general is psychologically and physiologically distressing. It’s a major mortality issues in later life. Experiencing love and compassion from others is crucial to our health and especially so when we possibly experience major stressors. It can be difficult though for an intimate partner watching their loved one suffer and also behave in anti-social ways towards them. Psychological distress is rarely if ever pro-social and pleasant and if your loved one does experience psychological distress during menopause it’s important to look to your own needs. Utilising the ‘put the oxygen mask over your own face first’, advice you get when you fly.
REACH OUT FOR PSYCHOLOGICAL SUPPORT If you have a history of post-natal depression, previous periods or major depression, anxiety disorder, eating disorder, bi-polar, addiction issues then it’s a good idea to think about your psychological support needs if you are peri-menopausal. Simply put your body/psyche may go through significant stress during this time and especially if it’s prolonged. www.lancmag.com
