Healing through Therapy: Managing anxiety, stress, and low mood during Perimenopause and Menopause
- caroline6456
- Oct 18
- 3 min read
October 2025
The Perimenopause and Menopause is more than just a physical transition; it represents a major shift in a woman's life. While many experience symptoms like hot flushes and sleep disturbances, emotional challenges such as anxiety, stress, and low mood are common and can impact daily life. Fortunately, therapy offers a powerful support system, equipping women with tools to navigate these changes and enhance their emotional wellbeing.
Understanding Perimenopause and Menopausal Symptoms
Menopause usually occurs between the ages of 45 and 55, and this period is characterized by hormonal fluctuations. Perimenopause is the time (up to 10 years) before menstruating stops completely and you are in the Menopause.
Women may experience diverse symptoms, including:
Hot Flushes: Affecting nearly 75% of women, these sudden feelings of warmth can be uncomfortable and disrupt daily activities.
Sleep Disturbances: Approximately 62% of women report insomnia during menopause, which can exacerbate feelings of anxiety and irritability.
Mood Changes: Shifts in mood can present as anxiety, stress, or feelings of sadness, largely due to hormonal changes and societal pressures about aging.
These symptoms can leave women feeling overwhelmed as they navigate physical, emotional, and psychological changes all at once.
The Role of Therapy in Managing Symptoms
Therapy offers a supportive resource for women facing menopausal symptoms. It provides a safe space for exploring feelings, gaining insights, and learning coping strategies. Research shows that 70% of women who engage in therapy report improved mood and decreased anxiety levels. By engaging in therapy, women can better manage anxiety and stress while uplifting their overall psychological health.
Talking therapy
Clients in therapy can effectively work through these symptoms - anxiety and low mood - by helping to identify and reshape negative thought patterns and understand what is going on for them. For example, a woman may think, "I am losing my youth," which can lead to feelings of worthlessness. Therapy helps her to challenge this notion and reframe it to something more empowering, like, "I am gaining wisdom and experience." This shift can improve mood and overall outlook significantly.
Mindfulness and Relaxation Techniques
Incorporating mindfulness and relaxation techniques into therapy can significantly ease symptoms. Mindfulness practices, such as guided meditation or deep breathing, can cut anxiety levels by up to 30%. A therapist might encourage a daily practice of five minutes of deep breathing or mindfulness meditation, gradually expanding this time as comfort grows. Such techniques can promote calm and awareness in a woman's daily life, allowing her to better manage her emotions.
Supportive Counselling
Supportive counselling offers a nurturing setting where women can openly discuss their experiences during menopause. This form of therapy emphasizes validation and understanding, allowing women to feel acknowledged and supported. For instance, sharing experiences related to anxiety can help reduce feelings of isolation. A compassionate therapist can empower women to navigate these feelings with resilience and strength.
Building Coping Strategies
Therapy equips women with various practical coping strategies to manage anxiety, stress, and low mood. These effective strategies include:
Journaling: Writing about emotions can provide clarity. A study shows that expressive writing can boost mood by 20%.
Physical Activity: Engaging in regular exercise can produce endorphins, reducing anxiety and improving mood significantly.
Encouraging social connection, such as regular meetups with friends, can serve as an emotional support system and combat loneliness. Making healthy lifestyle choices, like focusing on balanced nutrition and maintaining good sleep hygiene, is also crucial to emotional wellbeing.
The Importance of Self-Compassion
During this transitional period, therapy emphasizes the significance of self-compassion. Women are urged to practice kindness toward themselves, recognizing that feelings of anxiety and stress are normal responses to significant life changes. Cultivating self-compassion can positively impact overall emotional health. For example, a woman might create a mantra that reinforces self-love, such as, "I am enough as I am."
Seeking Professional Help
While the decision to seek therapy may feel daunting, it can lead to transformative experiences. Finding a therapist who specializes in women's health or menopause can provide the tailored support many women need. Therapy is not solely for those in crisis; it serves as a proactive step toward enriching emotional wellbeing during a crucial life stage.
Navigating the Menopausal Experience
Menopause can be a challenging chapter for many women, filled with stress, anxiety, and moments of low mood. Therapy offers valuable pathways to manage these symptoms effectively. Through various therapeutic techniques, women can gain insight, build coping strategies, and cultivate self-compassion. By seeking professional guidance, women can navigate this transition with renewed strength and resilience, enhancing their quality of life.
As women embrace this new phase in life, it is essential to remember they are not alone. Therapy can provide the necessary support and tools to thrive during menopause, enabling women to emerge with confidence and empowerment.