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5 Mental Health Check-In Questions to Ask Yourself During Menopause

Kathy Kinghorn

September 20, 2023

Menopause is a transformative period in a woman’s life, filled with emotional and physical changes. While a lot of attention is usually paid to hot flashes, weight gain, and hormonal imbalances, it’s equally crucial to focus on mental health during menopause.

Our experts at Therapy Utah have compiled a list of five key questions you should be asking yourself to manage stress, cope with emotions, and navigate this significant stage of your life effectively. Read on to learn how to check-in with your mental health during menopause and reach out for professional support when you need it.

Woman during menopause journaling about changes in mood and emotions

Question 1: “Have I Noticed Any Changes in My Mood or Emotions Recently?”

Recognizing shifts in your mood or emotions is vital for early intervention and effective management. This question aims to ignite self-awareness and serves as a starting point for deeper introspection.

Next Steps

  • Keep a mood journal to track emotional fluctuations.
  • Consider discussing any significant mood changes you notice with a therapist or your primary care provider.

Follow-Up Questions

  • What specific events have triggered these emotional shifts?
  • How are mood changes affecting my relationships and daily activities?
Menopausal woman with healthcare practitioner during psychological evaluation to determine feelings of anxiety or depression

Question 2: “Am I Experiencing Feelings of Anxiety, Sadness, or Depression?”

Acknowledging signs of anxiety, sadness, or depression is crucial for taking timely action. Failing to identify these feelings can result in prolonged suffering and may exacerbate existing mental health issues.

Next Steps

  • Seek supportive talk therapy or counseling.
  • Consider a psychological evaluation to determine what course of action will best address the difficulties you’re facing.

Follow-Up Questions

  • Are these feelings persistent or situational?
  • How are these emotions impacting my quality of life?
Woman in menopause holding temples with hands to represent stress

Question 3: “How Am I Coping With Stress?”

Understanding your stress management strategies gives you insights into how effectively you’re handling emotional upheaval. Evaluate whether your coping mechanisms are constructive or detrimental, and adjust them accordingly.

Next Steps

  • Identify and eliminate harmful coping mechanisms like excessive drinking or avoidance.
  • Adopt healthier coping methods such as exercise, meditation, or social engagement.

Follow-Up Questions

  • What triggers stress for me?
  • Which coping strategies have been most and least effective?
Woman in menopause in bed with arm over eyes to show lack of sleep

Question 4: “Am I Getting Enough Sleep?”

Quality sleep is integral to both physical and mental well-being. Menopause can often disrupt sleep patterns, leading to poor mental health outcomes. If you find yourself not getting enough rest, consider lifestyle or medical interventions to improve your sleep.

Next Steps

  • Create a sleep-friendly environment by limiting screen time before bed and maintaining a regular sleep schedule.
  • Consult your primary healthcare provider for potential sleep therapies or medications.

Follow-Up Questions

  • Has my sleep pattern changed since entering menopause?
  • Am I experiencing insomnia or frequent night-time awakenings?
Women during menopause socializing to demonstrate importance of connections to others

Question 5: “Do I Feel Connected to Others?”

Feeling isolated can worsen mental health issues. Maintain your social connections or forge new ones to navigate menopause more comfortably. A supportive network can provide emotional relief and valuable advice.

Next Steps

  • Engage in social activities that bring joy and satisfaction.
  • Strengthen existing relationships and make an effort to form new ones.

Follow-Up Questions

  • Do I feel emotionally supported by my current social circle?
  • Are there relationships that are contributing to my stress or emotional discomfort?

The Vital Role of Mental Health Support During Menopause

Paying attention to your mental health during menopause is crucial. Asking yourself these questions helps you get in touch with your emotional state, identify triggers, understand your stress levels, and evaluate your coping mechanisms.

Professional mental health support can help you maintain your equilibrium and keep your life on track despite the changes menopause brings, so don’t hesitate to reach out to our team at Therapy Utah. We’ll be happy to match you with a therapist whose methodologies and communication style are a match for the challenges you’re facing right now and help you make meaningful improvements in your life.

Frequently Asked Questions About Menopause & Mental Health

What Is the Average Age for Menopause?

The average age for menopause is around 51, although it can vary. Some women experience early menopause in their 40s or even late 30s, while others might not reach menopause until their late 50s.

How Can Menopause Affect Relationships?

Due to emotional changes, fluctuating libido, and potential irritability, menopause can put stress on relationships. Open communication with your partner about what you’re going through can help both parties better understand each other and navigate this period together. Couples and marriage therapy can also be particularly useful during menopause.

Can Menopause Cause Depression?

While menopause itself is not a cause of depression, the hormonal changes and associated symptoms can contribute to mood swings and emotional disturbances that might exacerbate existing depression or anxiety disorders.

Are Hormone Replacement Therapies (HRT) Safe for Mental Health?

Hormone Replacement Therapies can be effective for treating physical symptoms of menopause like hot flashes—but consult your primary healthcare provider to discuss any potential impacts on your mental health, as HRT may not be suitable for everyone.

Why Should I Consult a Therapist During Menopause?

Therapy isn’t just for times when you feel like you’re in crisis—it’s a form of mental health maintenance that can provide key support during transitional phases of your life, and menopause is a prime example. If you’re finding it challenging to cope with the emotional and psychological changes that routinely occur during menopause, consulting one of our qualified therapists can be highly beneficial.

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