A woman undergoes many physical and psychological changes throughout her life, from the moment her menstrual cycle begins until menopause. This period includes many stages, the most important of which are pregnancy and childbirth, hence the term "reproductive years." During this time, a woman experiences many psychological changes, including periods of depression such as prenatal depression and postpartum depression, as well as psychological changes during each menstrual cycle and the fluctuations she experiences throughout her motherhood journey. Therefore, it is natural for a woman to face psychological challenges at every stage of her life. Your awareness and understanding of the stages you go through and how to overcome psychological challenges is extremely important and helps you navigate many stages with the least possible psychological harm. Menopause is one of the natural stages of your life; the years of childbirth and fatigue have passed, and you have reached a pivotal stage and a new beginning. Therefore, in this article, we will discuss strategies that help you deal with the changes of this period and enable you to pass through it smoothly.
Physical changes of menopause
As menopause approaches, hormone levels begin to drop rapidly, slowing down your menstrual cycle until it stops. This results in some unwelcome symptoms such as hot flashes, night sweats, changes in skin elasticity, and sleep disturbances. All these physical changes cause increased stress and anxiety and may cause psychological and emotional distress. With the onset of menopause and its irregularity, a woman may feel she has no control over her body, which increases her anxiety and uncertainty about her physical strength. However, there are many strategies that can help you overcome the psychological challenges you face during this period.
Why does menopause cause psychological disorders?
As we mentioned, physical and hormonal changes, specifically the disruption of estrogen and progesterone levels, can cause feelings of anxiety and stress. Some changes occur in brain chemistry, thus affecting your mood and psychological state.
Going through the changes and menopause is normal, but it is not easy, and its acceptance varies from woman to woman. You may feel anxious and depressed to varying degrees, but you should not panic and enter a state of severe depression and excessive anxiety. We know that the matter is often sensitive and evokes many emotions, but your awareness of how to deal with this stage will greatly alleviate what you may go through. Remember that this is a natural stage, like any stage you have gone through before. In fact, you have gone through more difficult times than this: pregnancy, childbirth, postpartum, breastfeeding, raising children, and much more during this arduous journey. Always remember that you are strong and trust your body, which has supported you through many stages, and do not burden yourself and your body with thinking and worrying.
What psychological disorders might you experience during menopause?
Mood changes:
The most common symptom during this period is that most women suffer from mood disorders as a result of the sudden change in hormone levels, so they feel anxious, distressed, and sometimes suddenly sad, and their emotions are easily affected.
Low self-esteem:
With the new changes that are happening in your body, you may find it difficult to accept your new body and feel a loss of attractiveness. This may cause you discomfort and a loss of confidence, but my dear, you have your own stage of beauty, and your role is to discover this beauty and strive to enjoy it no matter how the circumstances change.
Depression and anxiety:
Changes in brain chemistry resulting from hormonal changes and their effect on neurotransmitters in the brain, and an increased feeling of stress, cause psychological disturbances, most notably depression and anxiety. If your feeling of depression continues for more than two weeks, try to consult a specialist doctor. This will help you monitor the physical changes and their effect on you, such as thyroid problems, and it will also help you overcome the psychological impact and treat the depression.
Difficulties with concentration and memory:
Noticing changes in your concentration and memory during menopause is normal and occurs due to hormonal changes and also due to your feelings of stress and anxiety. Concentration and memory problems occur in small amounts that can be adapted to, but if the matter develops into bigger problems, forgetfulness, and severe loss of concentration, you should consult a doctor.
What you can do to cope with psychological challenges and prepare well for this stage
A good and comfortable life routine greatly helps in getting through this stage peacefully. It is not necessary for your life to be completely perfect in order to perform these steps. Do the steps that suit you and know that taking care of yourself during this period is not a luxury. You deserve everything that is beautiful and useful to help you. Your self-care is reflected in your care for your family. The better you are, the more this will reflect on them and increase their joy and happiness. Seeing you comfortable and happy will bring joy to your family because you are truly important and of great value to them.
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1- Change your lifestyle to a healthy one, such as exercising. It doesn't have to be strenuous exercise, but walking, yoga, relaxation exercises, meditation, and going for walks are quite sufficient.
2- Proper nutrition rich in diverse nutrients. Reducing fats is important. It is preferable to eat lean proteins such as fish and red meat, foods rich in omega-3 and foods rich in vitamin D, leafy green vegetables rich in fiber. The more diverse your diet is and the more beneficial elements you add, the more beneficial its effect on you will be.
3- Fluids are very important. Drink plenty of water and natural juices that are free of sugar.
4- Rediscover yourself and your hobbies. Delving into a hobby you love helps you relieve anxiety and stress and gives you a sense of confidence and accomplishment. Look carefully for what you can do and learn new things.
5- Communication and social support are helpful in alleviating psychological distress. Talk about your feelings and communicate with your loved ones and friends, and ask for support from those close to you, especially your husband and children. Feeling supported by family gives us many beautiful feelings that alleviate the difficulty of what we are going through.
6- Take care of your body, skin and hair care routine, and take vitamins regularly. Taking care of your appearance and body gives you a lot of energy and confidence.
7- Learn deep breathing techniques that help relieve stress and anxiety.