Symptoms of Depression & Anxiety
Dec 19, 2021
Anxiety and depression during menopause can drive you insane and make you lose track of yourself. The quote by Coco Chanel is evidence that women throughout history have undergone sad times. Coco Chanel was a fashion designer known for such classic innovations as the woman's suit, the quilted purse, costume jewelry and the little black dress. She also introduced the phenomenally successful perfume Chanel No. 5.
Coco was born on August 19, 1883 and lived a fabulous life in France until she passed away on January 10, 1971 in Paris. Inspired by Coco, she showed women all around the globe that women can be independent, strong and fashionable at the same time. Women dressed conservatively back in the 1920’s and were thought of as inferior to men.
Surely menopause was considered one of the most taboo topics back in her era; nonetheless, Coco Chanel took her wild ideas of style, strength and empowerment and incorporated those in her designs and words. Coco’s words demonstrate that women found ways to express themselves. A great Coco Chanel quote is, “If your sad, add more lipstick and attack”.
CEO of Club Menopause, Dr. Leslie Hewitt shares, “As I approached menopause, I experienced increased emotions. I was never a cryer but started noticing myself crying at the smallest things --- perhaps sadness, but with a deeper introspection. I found myself looking back on my life, my relationships, the moments that moved me and I caught myself sliding quickly into the deepest emotional states that I had not allowed myself to feel as a younger woman”.
In other words, consider anxiety and depression during menopause possibly attributed to wisdom in addition to physical changes in your body. Decreasing levels of estrogen and progesterone can have a huge impact on your emotional state and personality during menopause. Dr. Leslie further shares, “I did everything to reframe my emotions - trying to maintain my positive outlook on life. What I realized is that I had done a good job at surrounding myself with girlfriends that I could be honest with. I could share my experience with tears and laughter and not feel judged by them. And best of all, they did not try to fix me”.
Many women see menopause as a period of isolation and frustration. If this sounds like you, you are not alone. Club Menopause is a sisterly nudge to find groups of women that give you a sense of belonging. A community, a soft place to land and a group of empowered women who make you feel like a better person just by being in their presence. Dr. Leslie held many gatherings of women-focused events during her 20+ years in Practice and discovered that not all women want to share, but instead being in the room with other women sharing gave them an awakening to their own inner experience.
Menopause is the onset of a new phase of life. Arising above all the physical changes is an innate inner wisdom. Consider your body your instrument. OK so I maybe it needs a little tune-up LOL, but this time your self-talk is with gentle language and soft reminders that awaken your truth as opposed to beating yourself up. Dr. Leslie says, “I use to be the no-pain no-gain gal in all ways. What I mean is hardcore workouts, negative self-talk and the underlying I’m not worthy mantra. I am still a work in progress”. Menopause can been a doorway into discovering your authenticity as you reclaim lost parts of yourself.
Symptoms of Depression and Anxiety
Symptoms are teachable moments. In other words, have you ever thought of your depression and anxiety as messengers from your higher self? Begin to have a loving conversation with your symptoms and moods. Ask yourself, “What do you need from me right now?” Sometimes it’s as simple as food, rest, a refreshing glass of water or a walk outside. And sometimes, it’s more serious than that - the point is, start talking to your symptoms as if they are your body’s best friend.
Other Symptoms of Depression
- Restlessness or agitation
- Unexplained physical pain
- Angry outbursts and frustration
- The feeling of guilt or worthlessness
- Lapses in memory and lack of energy
- Difficulty in decision making or trouble concentrating
The Importance of Understanding the Risks of Depression
It has been proven that the changes in your hormone levels during menopause can affect both your physical and mental health. However, your estrogen level decreases may not be the only thing affecting your mood during menopause.
Other Factors Affecting Depression
- Having low self-esteem
- Lack of support from those around you
- The lack of exercise or any physical activity
- Increased stress from your relationships or workplace
- Having a negative feeling about aging and menopause
- Discontentment about your financial disposition, work, and life in general
Treating Anxiety and Depression During Menopause
Anxiety and depression during menopause is real. But it is not experienced by all women. Some women cruise right through menopause without any mood swings. Physical changes are inevitable with hormone changes, but again many women report mild to no anxiety or depression. Before attributing anxiety and depression to menopause, consider changing one or two things in your lifestyle.
7-Lifestyle Changes to Assist with Depression and Anxiety
1. Good and Adequate Sleep
Many menopausal women experience sleep problems. One of the recommended lifestyle changes is getting more sleep at night. Try having a regular sleep pattern by going to bed at a particular time each night and waking up at the same time each morning. It may be of help to keep your bedroom dark, cool and quiet while you sleep.
2. Regular Exercise
Regular exercise helps relieve stress while maintaining energy and a positive mood with the release of endorphins. If you are not exercising at all, start small with a 10-20 minute gentle stretch routine on the couch, bed or floor. There are terrific instructors on Youtube to get you started. If 10-20 minutes sounds over-whelming right now, just commit to 5 minutes a day doing something physical to create a routine. If you are already exercising be sure to include at least two sessions of muscle-strengthening activities in your weekly routine.
3. Engage in Relaxation Techniques
Massage, meditation, and yoga are relaxation techniques that can help you reduce anxiety and depression. They may help you sleep better at night too.
4. Chiropractic
Regular chiropractic care addresses the full body and nerve system by stimulating neurotransmitters. There are many techniques and philosophies so find a local Doctor of Chiropractic for your healthcare team. Get x-rays to determine your spinal integrity to rule-out osteoporosis as you age. There are non-force techniques and adjustments for menopausal women. Chiropractic is a lifestyle that includes nutrition and stretches recommended by your chiropractor for your specific body’s needs.
5. Avoid Smoking
Research has shown that there is a correlation between menopausal women who smoke and the risk of developing anxiety and depression. Women who smoke are at a higher risk of developing depression compared to nonsmokers. If you are a smoker you should seek support on how to quit smoking.
6. Join Support Groups
When going through anxiety or depression, your friends and family may provide social support. However, you can also connect with women in your community who are going through menopause. Always remember that you are not alone in whatever you are feeling or going through. There are many other women like you, and you can support one another. Club Menopause is one such group that is a growing community.
7. Talk Therapy
The feeling of shame, embarrassment, isolation and frustration may prevent you from sharing your problems with friends and family. You may find it easier to confide in a professional therapist who can help you with your depression and anxiety with privacy.
Conclusion
Excavate old behaviors that no longer serve you and replace them with new behaviors that make you happier and healthier. Recall the notion of hunters and gatherers, with women being the gatherers – begin to gather with women who are compassionate and kind. Your true feminine primal brain function is wired to be a gatherer. Begin to gather with empowered menopausal women at Club Menopause. It’ll be a game-changer!
