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30th May, 2025Navigating Menopause and Mental Health: An Integrative Approach

Menopause is a significant transition that affects every woman differently. While the physical symptoms such as hot flashes and sleep disturbances are often discussed, the mental health impact can sometimes be overlooked. Yet, for many women, changes in mood, anxiety, or cognitive function are some of the most challenging aspects of this phase.

Why Mental Health Support Matters

Ignoring the mental health aspects of menopause can leave women feeling isolated or unsure of how to cope, not feeling like themselves and simultaneously tired, wired and foggy. It is a catalyst to make long overdue changes in relational dynamics and work life balances that at other times have been pushed aside. By prioritising emotional well-being alongside physical health, women can experience this transition not as a loss, but as an opportunity for growth and self-discovery.

The doctors at Carina Medical Centre are passionate about helping women feel seen, heard, and supported during this time. If you’re navigating menopause and feel overwhelmed, know that you don’t have to do it alone. Together, we can explore strategies to help you thrive during this new chapter of life.

Understanding the Mind-Body Connection

Menopause doesn’t just happen to the body—it’s a holistic experience. Hormonal shifts can directly influence brain chemistry, affecting mood, energy, and even how we process stress. Add to this the life transitions that often coincide with menopause—career changes, children, teenagers and young adults, aging parents—and it’s no surprise that many women feel overwhelmed.

This is where an integrative approach becomes essential. Mental health during menopause isn’t just about addressing symptoms in isolation. It’s about understanding how physical health, lifestyle, and emotional well-being intersect.

Mental and Cognitive Symptoms

Menopause can amplify anxiety, depression, mood swings and sleeplessness. Brain fog can make you feel forgetful or out of control, leading to heightened vigilance and self-doubt. Women with conditions like Attention Deficit Hyperactivity Disorder (ADHD), Premenstrual Dysphoric Disorder (PMDD), Bipolar Disorder , Generalised Anxiety Disorder (GAD), and may experience worsened symptoms during this time and protocols for managing emotions may need to be reviewed.

Relationship Strains

Shifting energy levels and priorities during menopause often impact relationships at work and home. Often women are sandwiched between juggling work, social expectations, children and elderly relatives. Intimacy and tolerance in existing or new partner relationships can be challenging. Many women find themselves saying “no” more often and setting long-overdue boundaries. While these changes may disrupt existing dynamics, they also offer opportunities for growth. Managing these transitions with good communication and self-care is the key.

Key Areas to Support Mental Health During Menopause

1. Counselling and Emotional Support Talking to someone who understands the unique challenges of menopause can make a world of difference. Counselling provides a safe space to process emotions, develop coping strategies, and address any underlying concerns, such as self-esteem, relationships, or career transitions. Before making major changes, it’s important to unpack the impacts with an objective person.  Examining  how menopause is contributing and also considering how menopause can be a catalyst for change, greater self-care, less ‘over-functioning’ and better boundaries is important reflective work.
2. Mindfulness and Stress Reduction  practices, such as meditation, mindfulness based cognitive behaviour therapy, breathing exercises and nervous system down- regulation, are powerful tools for managing stress, brain fog and improving focus.  Depending on a person’s worldview, exploring the spiritual dimension of self can be fulfilling.  Making an identity shift from a ‘human DOING’’ to a ‘human BEING’ can usher in a new lease on life and a more intentional and meaningful way of living. These techniques can help women feel more grounded and better equipped to handle the challenges of menopause.
3. Sleep Management Sleep disruptions and cortisol fluctuations can worsen mental health symptoms such as anxiety and depression. Practice mindfulness, and explore calming supplements like melatonin, magnesium, or L-theanine. Inositol is also worth looking into for panic attacks and/or PCOS and insulin resistance.
4. Collaborative Care Mental health is only one piece of the puzzle. Collaboration with other healthcare professionals, such as general practitioners, gynaecologists, exercise professionals and nutritionists, ensures a comprehensive approach. For example, addressing hormonal imbalances with medical support such as HRT and/or optimising nutrition for brain health can complement the emotional work done in counselling.
5. Nutrition and Lifestyle What we eat can have a profound impact on how we feel, particularly our gut biome which affects mental health; energy levels; sleep; weight management and movement. Foods rich in fibre, omega-3s, magnesium, and B vitamins in the activated/methylated form support brain health, while reducing processed foods, caffeine and sugar can help stabilise mood. Regular physical activity, particularly strength training and calming exercise like yoga, can manage cortisol (a stress sensitive hormone) and alleviate both physical and emotional symptoms of menopause.

Counsellors specialising in women’s mental health have seen how an integrative approach can empower women to navigate this period with resilience and clarity.

Reach Out

If this resonates with you, the doctors at Carina Medical Centre invite you to reach out for confidential exploration that sets aside a block of time to just focus on you.

Sara Martin consults from The Carina Medical & Specialist Centre and is an Integrative Counsellor specialising in menopause. Whether you’re seeking counselling or simply looking for guidance on how to manage menopause’s emotional toll, we’re here to help. Feel free to speak to our Allied Health administration staff or book online.