Menopause symptoms: Here's how to tackle depression, anxiety, hot flashes and mood swings

How to manage menopause: Eat a diet that is rich in fruits, vegetables, whole grains, and lean proteins. Certain nutrients, such as omega-3 fatty acids and B vitamins, have been linked to improved mood and cognitive function (Image: Canva)

Menopause brings along a myriad of physical symptoms, from hot flashes to night sweats. Yet, it is the lesser-discussed psychological changes that can truly impact your well-being. Sudden mood swings, unexplained anxiety, and bouts of depression become the unwelcome guests during this phase. Addressing these psychological changes is vital, as they can significantly affect your quality of life and mental health.

According to the National Institutes of Health (NIH), hormonal fluctuations that occur during menopause play a significant role in triggering psychological changes. As estrogen levels decline, it can affect neurotransmitters like serotonin and dopamine, which regulate mood and emotions. Additionally, the stress associated with this life transition can exacerbate feelings of anxiety and depression. Understanding these underlying factors is the first step in addressing and combating psychological changes during menopause.

Here are 7 ways to find balance in your life during menopause:

Be active: Regular exercise has been shown to boost mood and reduce symptoms of anxiety and depression. Aim for at least 30 minutes of moderate-intensity exercise most days of the week to reap the mental health benefits.

Practice relaxation techniques: Engage in  mindfulness techniques such as deep breathing, meditation, or yoga. Adding these into your daily routine may help  reduce stress levels and promote emotional well-being.

Prioritise self-care: Be a part of  activities that bring you joy and relaxation. Whether it's indulging in a hobby, spending time in nature, reading a book, or enjoying a warm bath, taking time for yourself is essential for mental health.

Ask for help: Don't hesitate to reach out to friends, family, or a support group for emotional support during this challenging time. Talking to others who understand what you are  going through can provide validation and comfort.

Maintain a healthy diet: Eat a diet that is rich in fruits, vegetables, whole grains, and lean proteins. Certain nutrients, such as omega-3 fatty acids and B vitamins, have been linked to improved mood and cognitive function.

Consider hormone therapy: Hormone therapy may help lessen psychological symptoms associated with menopause. Talk to your doctor to determine if hormone therapy is a suitable option for you.

Therapy sessions: If psychological symptoms persist or significantly impact your daily life, consider seeking professional help from a therapist or counselor. Cognitive-behavioral therapy (CBT) and other psychotherapeutic approaches can be effective in managing symptoms of anxiety and depression.