How to Weather the Mental Health Storm of Perimenopause

Are You Wondering Why Perimenopause Is Making You Feel Crazy?

Many menopausal women feel like they are “going crazy.” You are not alone.  Learn more about the mental health effects of perimenopause so that you can stay sane while navigating this hormonal storm.

How Is Perimenopause Different From Menopause?

Menopause and its hormonal changes are a normal part of aging for women. The average age of menopause ranges between 50-52 worldwide.  Menopause is defined as the stage after a woman goes an entire year without a menstrual period.  Perimenopause is the confusing time before menopause happens.  It can last between 4-8 years.  Most women start experiencing perimenopausal symptoms in their 40’s.

The most common symptoms of perimenopause are changing menstrual cycles, hot flashes, mood changes, vaginal dryness, and difficulty sleeping.  Nearly two-thirds of women experience hot flashes at some point during the menopausal transition.

The main hormonal culprits behind your menopause misery are estrogen, progesterone, and testosterone, all released by your ovaries. Hormones are chemical messengers in your body. Estrogen and progesterone’s fluctuating levels can impact the specialized chemical messengers in your brain, called neurotransmitters.  Changes in neurotransmitter levels cause mood swings and anxiety.  Fluctuating estrogen levels and the resulting hot flashes and night sweats disrupt sleep.  Sleep disruption increases your vulnerability to depression, anxiety, and mood swings.

Menopausal symptoms can come and go, be very bad for several months, and then disappear altogether.  This is because the ovaries gradually decrease the amount of estrogen they produce. Every so often, one might be able to squeeze out an egg (with an accompanying burst of estrogen). This may temporarily relieve your menopausal symptoms. The unpredictability of symptoms drives many women crazy.

A Psychological Storm of Emotions and Symptoms

During menopause, your moods can be as volatile as your physical symptoms. Women report feeling an entire spectrum of emotions, feelings, and symptoms such as:

Why Are Mood Disorders So Common In Perimenopause?

Biology, socio-economic changes, and increased psychological stressors all converge in the middle-aged years. This strain exceeds your coping mechanisms, making you vulnerable to depression, anxiety, and other mental health conditions.  As many as twenty-three percent of peri-and postmenopausal women report mood disorders. This percentage is probably an underestimate because it only counts the women who seek help for their symptoms. Some of the risk factors playing a part in the timing of this hormonal storm are:

• Unpredictable hormone fluctuations and symptoms make women feel powerless and out of control.
• Sleep disruption and deprivation severely limits coping resources and emotional resilience.
• Rapid drops in estrogen levels (by as much as 10%) can cause temporary cognitive changes such as brain fog, word-searching, or short-term memory loss.
• Increased levels of life stress related to changing roles, children leaving for college, and growing professional responsibilities as women age.
• Lowered self-esteem as a result of ageism, the stigma of menopause, and negative self-perception of age-related body changes.
• Relationship difficulties with menopause-related physical changes.

Perimenopause and menopause can be very challenging but also rewarding times for women. Reframing this process and addressing biological and emotional imbalances can be extremely empowering and essential to the mental health challenges that arise. -Dr. Katherine Kessler, DO, Integral Wellness Psychiatry

Who Is At Risk For A Menopausal Mood Disorder?

Each woman reacts to the hormonal changes of menopause differently. It is difficult to predict who might be at greater risk for menopause mental health challenges. Indicators of a possible link between mental health and hormones are:

• A prior history of mood changes around menses.
• A history of postpartum depression.
• A prior history of a mental health disorder such as clinically diagnosed depression.
• Undergoing surgical or medical menopause. If a woman has surgery to remove her ovaries or takes medicine to induce a menopause-like hormonal state, she may be at greater risk for mental health changes.  Women may choose such treatments to reduce their risk for certain diseases, such as cancer.

Depression or Menopause?

No clinical trials have been able to prove that, in and of itself, menopause causes depression. We know that women are twice as likely as men to suffer from depression in their lifetimes. Nearly 18% of women take antidepressants. Multiple providers may need to help you untangle your mood changes from your menopause-related symptoms. There may also be more than one approach to helping you feel better.

Suppose you have a prior history of hormone-related mood disorders (such as premenstrual syndrome or postpartum depression). In that case, treatment with medications that have worked in the past may be an excellent place to start. Psychotherapy (talk therapy) is another essential part of feeling better.

Can Menopause Cause Anxiety or Panic Attacks?

It is normal for women riding the turbulent waves of perimenopause to feel anxious. Worries about performance at work with brain fog, changes in your sexual relationship due to decreased interest in sex, or fear of someone noticing the sweat pouring down your face during a hot flash will make anyone feel on edge. Fluctuating estrogen and progesterone levels can cause mild anxiety but have not been shown to cause panic disorders or severe anxiety.

Panic disorder during menopause can be hard to diagnose because panic disorder and menopause share similar symptoms: the sensation of your heart beating quickly, shortness of breath, and increased sweating. Experiencing isolated panic attacks does not mean you have a panic disorder.  Some women may have their first panic attack ever in menopause, and this can be terrifying. Women who experienced anxiety during their postpartum period may be more likely to develop a panic disorder during menopause.

To make sure you get the best treatment for your symptoms, be sure to talk with both your doctor and mental health professional.  In addition to counseling, anti-anxiety medication can be very effective in treating anxiety symptoms, regardless of whether you have a panic disorder or menopause-associated anxiety.

Will My Bipolar Disorder or Schizophrenia Get Worse When I Go Through Menopause?

Research has shown that a reduction in estrogen can trigger or aggravate mental health disorders, including psychotic conditions. With good communication and close follow-up with ALL of your doctors, your mental health can stay stable through perimenopause. Research suggests that women with bipolar disorder are more sensitive to perimenopausal hormonal shifts. Bipolar-related symptoms can increase in perimenopause, especially depressive episodes.

There is an observed increase in the diagnosis of schizophrenia in perimenopausal women. Other studies show that treatment with estrogen in hormone replacement therapy (HRT) decreases the severity of psychotic episodes. Symptoms may worsen in women with pre-existing chronic schizophrenia during menopause. Your psychiatrist may need to increase your medication dosage to remain stable during perimenopause. Of course, you should not change your medications without the advice of your doctor.

Perimenopause Challenges Women’s Sexuality

Falling levels of estrogen and testosterone during perimenopause cause sexual side effects such as decreased libido, vaginal dryness, and painful intercourse.  Just like we rarely prepare youth for what puberty brings, women are often left in the dark about the sexual changes of perimenopause.

The biochemical and emotional shifts of perimenopause impact desire and arousal often causing distressing feelings about sex frequency and interest causing women to blame themselves and feel adrift. -Jennifer Wiessner, LSCW, AASECT-certified Sex Therapist

The combination of this psychological distress, the physical body changes, and the resulting turmoil in their most intimate relationships leave many women vulnerable to mood swings, depression, and anxiety.  Difficulty talking about these sexual difficulties with partners, health care providers, or mental health counselors make women feel even more alone and confused.

How To Stay Sane In Perimenopause?

Keep in mind that perimenopause is the most significant hormonal change since puberty.  We all remember, unless we have blocked it out, how traumatic and puberty was. Try to go easy on yourself. Who wouldn’t feel slightly crazed having to face all of these changes in their body, coming and going without rhyme or reason, for 4-8 long years? Some other helpful ways to change your menopause mindset for mental health survival are:

What Are My Options if I Want to Treat My Symptoms With Medication?

Because every woman experiences the menopausal transition differently, there is no one-size-fits-all miracle menopause drug. Instead, you may find relief from different combinations, medications, and dosages at different points in time as you experience menopause.

It is crucially important for women to speak with someone who understands the mind-body link as much as the physical aspects of menopause. Menopause is a mind body affair, and therefore must be addressed from the whole person perspective.  -Dr. Joanne Hobson, Menopause and Psychosexual Medicine Specialist

Your healthcare provider may choose to treat some of the physical symptoms, such as hot flashes, that might be causing increased anxiety and stress. Or they might treat the psychological symptoms you are experiencing as a result of your menopausal symptoms.  Some of the most effective and more thoroughly-researched treatments for psychological distress during menopause include:

• • • Hormone replacement therapy (HRT) in a variety of types and formulations. HRT is most commonly estrogen prescribed to relieve hot flashes, night sweats, and vaginal dryness. There are risks associated with HRT. These risks depend on the type of hormone therapy, the dose, how long you take the medication, and your individual health risks. Short-term HRT (5 years or less) is the most effective treatment for physical symptoms of menopause such as hot flashes, sleep disturbances, and vaginal dryness.

For women with mood swings, taking a continual daily dose of HRT can help stabilize moods. Taking HRT during perimenopause can sometimes improve brain fog or other cognitive symptoms experienced by menopausal women.

• • • Local estrogen treatment of your vagina and vulva (outside of the vagina) with estrogen-containing creams, pills, or rings is a highly effective and low-risk way to treat vaginal dryness and pain with intercourse. Treating these symptoms can help your sexual relationship and reduce your emotional distress related to sexual problems.
    • Antidepressants. For those feeling depressed for two or more weeks, having suicidal thoughts, or moderate to severe anxiety, a class of antidepressant medications called SSRIs may be prescribed by your doctor or psychiatrist.  While SSRIs are some of the most popular and effective medications for depression and anxiety, about one-half of people who take them experience sexual side effects. These can include decreased interest in sex, reduced ability to orgasm, and difficulty staying aroused. Discuss the impact of these possible side effects with your provider if you are already experiencing troubling changes in your sex life.
    • There are other types of medications beyond SSRIs to treat anxiety, depression, and other mental health symptoms of menopause that may not have sexually related side effects. It is important to find a healthcare provider who has experience working with perimenopausal women’s mental health if possible.

Are There Other Ways to Feel Better Besides Medication?

Yes. Many women find that making some lifestyle changes to reduce stress helps them cope with perimenopause’s mental health challenges.  Research shows that stress makes the symptoms of perimenopause worse. The more you can build in self-care and ways to relax, the better you will feel. Some of the ways women take care of their mind and their bodies during perimenopause are:

• • • Mindfulness activities
    • Meditation
    • Yoga
    • Exercise (this will help beat menopause-associated weight gain and improve sleep quality)
    • Eating a healthy, well-balanced diet.
    • Avoiding or limiting hot flash triggers (spicy food, caffeine, smoking, and alcohol)

Mind Your Mental Health During Perimenopause 

Although more than half of the world’s population will go through menopause in their lifetime, we are still learning how best to support women during their tumultuous hormonal upheaval. Stigma, insufficient research, and ineffective treatment options conspire to leave many women suffering mentally and physically. Ageism and sexism make women afraid, especially in professional settings, to say “the M-word. ” Our cultural silence around menopause limits women’s ability to find strength, support, and inspiration from one another. It may not be easy to embrace your body and mind’s changing landscape. Finding the courage to break the silence and to advocate for your well-being will help you better weather the mental health storm of perimenopause.