Menopause is officially having a moment! As a woman in my mid-40’s, I’ve certainly noticed.  It’s popping up everywhere – from major newspapers to my social media feed, which seems to know exactly where I am in life with its dueling menopause influencers. Honestly, I am here for it. For too long, women have had few resources to help them understand what is going on in their minds and bodies during this period.

What’s striking to me, however, is how little this topic was discussed when I was getting my degree in clinical psychology, even though I chose a program focused on the way that mental health challenges develop over the lifespan. Back then, the connection between menopause and mental health simply wasn’t on the radar for most training programs.

Turns out, those years leading up to menopause (what we call perimenopause, often starting in your 40s) can be a real rollercoaster for your mind. A recent review in Nature Reviews Psychology highlights some key changes women often experience:

• Increased rates of depression and anxiety: It’s not uncommon to feel more down or anxious during this time.
• Cognitive changes: Think “brain fog” – difficulty with memory and attention can become more noticeable.

And while we need more research, there’s a growing awareness that we should be looking into the potential connection between menopause and other mental health conditions like eating disorders, PTSD, and substance use.

The physical and psychological symptoms of menopause are often deeply intertwined. For example:

• Sleep disturbance: Many women struggle with sleep during menopause, and we all know how much poor sleep can mess with your mood.
• Hot flashes and mental health: Those annoying hot flashes (vasomotor symptoms) aren’t just uncomfortable; they can also increase your risk for depression and anxiety. And get this: feeling depressed or anxious can actually make your hot flashes worse! It’s a bit of a vicious cycle.

It’s shocking how little research exists on how menopause impacts women with ADHD. According to an ADDitude magazine survey of nearly 5,000 women with ADHD, a staggering 63% reported that ADHD had the biggest impact on their lives during perimenopause and menopause. Beyond the usual attention and memory issues linked to menopause, they also shared experiences of overwhelm, brain fog, procrastination, and challenges with time management. There’s even some evidence to suggest that menopause could be a time when ADHD symptoms emerge for the first time in women who haven’t experienced them before.

While perimenopause can bring challenges, the later stages of menopause (post-menopause) can actually be a time of significant personal growth. Research shows that many women feel more satisfied, confident, and optimistic about their lives. The key? Approaching this transition with:

• Optimism
• Strong emotional regulation skills
• Self-compassion

These traits are strongly linked to higher life satisfaction and well-being during and after menopause.

Even though many women in midlife seek therapy, it’s still surprisingly common for providers not to connect emotional or cognitive symptoms with the physical changes of menopause. But here at Launch Psychological Associates, we understand this crucial link.

We have clinicians dedicated to helping women navigate menopause in a positive, empowered way. Therapy can provide a supportive space to:

• Strengthen emotion regulation skills: Learn healthy ways to manage those ups and downs.
• Take stock of your life: Reflect on your accomplishments and set new goals for your future.
• Learn skills to manage physical symptoms: Yes, therapy can even help you cope with the uncomfortable physical aspects of menopause.
• Find executive functioning (EF) strategies that work for you: Our therapists are skilled in helping clients find strategies, routines, and tools that support EF and reduce feelings of stress and overwhelm.

In fact, research consistently shows that approaches like CBT (Cognitive Behavioral Therapy) and mindfulness-based techniques – both of which we use! –  are incredibly effective in addressing menopause-related symptoms.

You don’t have to suffer through this alone – in fact, you may not have to suffer at all! If you’re experiencing menopause-related symptoms, please reach out for help. We’re here for you.

– Ilana Blatt-Eisengart, Ph.D.