Perimenopause

The M Word - Mental Health and Menopause

The M Word - Mental Health and Menopause

Publication:

NSW Menopause Care Clinician Toolkit

Author:

Various

Date:

2019

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Article Summary

Hot Flush Fix Summary

Let’s be honest — everyone chats about hot flushes and night sweats, but barely anyone mentions what’s going on upstairs. Your hormones aren’t just messing with your body — they’re playing ping-pong with your mood too.

You might feel anxious, low, or just off. And because these feelings mix with the physical stuff, it’s hard to know what’s what. If you’ve struggled with PMS or mood swings during pregnancy, you might be more sensitive to the hormonal rollercoaster of perimenopause. Your brain remembers more than you’d like!

The good news? You’re not losing it — and there are proven ways to help.
Cognitive Behavioural Therapy (CBT) has real evidence behind it, either on its own or alongside other treatments. It’s not “think happy thoughts” fluff — it gives you tools to manage the wobbles.

Things like money stress, lack of support, severe symptoms, or early menopause can all make the mental load heavier. That’s why it’s so important to get a proper check-up that looks at the whole picture — not just your hormones, but your life.

Feeling mentally wobbly during menopause isn’t weakness — it’s part of the process.
You deserve support, not a stiff upper lip.

And remember, this isn’t medical advice — just what I’ve learned. Always chat with your GP about what’s best for you.

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The HotFlush Fix - Your Menopause Mental Health Action Plan

1. Recognise It

  • Mood swings? Low days? Totally normal during menopause.
  • Track your mood and symptoms for a couple of weeks — patterns help you spot triggers.

‍2. Get Checked

  • Book a GP appointment just for your mental health.
  • Ask for screening tools (like DASS-21) and make sure they look at the whole picture — hormones and headspace.

3. Try CBT

  • Cognitive Behavioural Therapy works — it’s not fluffy “think positive” stuff.
  • Ask for a referral or try an online program. It can stand alone or complement other treatments.

4. Build Your Squad

  • Talk to a friend or join a menopause support group.
  • You’re not meant to go through this solo.

5. Fix the Basics

  • Sleep, stress, and movement matter more than ever.
  • Gentle exercise and small stress-busters = big wins for mood.

6. Know the Red Flags

  • If you’re struggling with dark thoughts or hopelessness, don’t wait — call your GP or local helpline straight away.
  • Chat with your doctor about HRT, antidepressants, or a mix — whatever fits you.

🩷 Remember: Your mental health is just as important as your physical symptoms. You’re not broken — you’re changing. Get the support you deserve.

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