Low Mood And Depression In Perimenopause and Menopause
Both low mood and feelings of depression are common during perimenopause and also after menopause itself.
Causes
The cause of low mood and depression in perimenopause is the drop in, and fluctuation of, your hormones levels. Once you’re in menopause your hormone levels stabilise but your levels of oestrogen and progesterone stay low. Both oestrogen and progesterone play an important role in keeping your mood balanced.
Oestrogen in particular, when it drops and when it fluctuates, can cause psychological upset. It stimulates serotonin which is a mood boosting neurotransmitter in the brain that gives you that feel good factor. Oestrogen also helps to keep the level of cortisol in check. Cortisol is the ‘stress’ hormone and is responsible for the fight or flight reflex that is triggered when you’re in a threatening or dangerous situation.
However, during perimenopause and after menopause is reached the lowered level of oestrogen means that cortisol levels are not so controlled. This can lead to feelings of anxiety, nervousness and even fear. So low mood and feelings of depression become more likely.
Once you reach menopause itself and your hormones have stabilised you should find that the symptoms you have been experiencing through perimenopause become less frequent, less severe and may even disappear. This can be true for both physical and psychological symptoms. So, despite your hormone levels staying low you shouldn’t (hopefully!) be experiencing such a hormonal rollercoaster ride.
Other Factors That Can Cause Low Mood And Depression In Perimenopause And Menopause
Low mood and depression are often caused by a variety of factors. Not all of which are hormonal. As we reach our middle years we often face big changes in our lives.
One of the biggest factors for mothers at this stage of their lives is that their children leave home. Even if you’ve been looking forward to getting your freedom back once your children have flown the nest, it can come as a bit of a shock when your children actually start out on their own. Empty Nest Syndrome might not be a clinical condition but is nonetheless a real experience. Not just for mums but for fathers too.
Parents can be left feeling that their lives are aimless and lack focus. Feelings of uselessness and ‘what am I supposed to do now?’ are all too common. It can be a really upsetting and disturbing experience. It can take some time to adapt to your new situation but you do build a new life for yourself. You create a new ‘normal’ with the focus switching more to your own needs and wants.
Women in their middle years can find that they become carers for elderly/sick parents who need more help and support. Whether your children have left home, or you still have a house full of teenagers, the added pressure of caring for parents adds extra demands on your time and energy. The extra responsibility and worry can all add to feelings of anxiety, low mood and even depression.
Everyday Stresses
There are many things that can add stress to your everyday life as you get older. Being unhappy with signs of our own aging for one. Concerns about how you look and how you are feeling add extra stress and can knock your self confidence. A career change or promotion, relationship breakdown, death of a loved one, even moving house. All of these can have psychological effects at a time when you may be feeling more vulnerable. On top of this your hormones are likely to be causing you difficulties. Whether it’s hot flushes, aches and pains, memory lapses or any other hormone induced symptom it all adds to the stresses of everyday life and can affect your ability to cope with it. This can lead to feelings of anxiety, low mood or depression.
What Is Low Mood?
Low mood can leave you feeling sad and tearful with no apparent reason that you can think of. It can come on suddenly without warning and can interfere with your day to day life. You may lose interest in friends and family members and activities you would usually enjoy such as hobbies. Finding your ‘get up and go’ attitude is difficult and you end up feeling emotionally drained and tired.
Symptoms of low mood include:
- Worrying
- Feeling sad/down
- Feeling anxious
- Prone to feeling panicky
- Low self-esteem
- Constantly feeling tired/lethargic
- Feeling frustrated or angry
There’s probably not many of us who haven’t experienced low mood at some point in our lives. The most likely cause being an upsetting or difficult event. Low mood caused by hormonal fluctuations can happen even if your life in general is running pretty smoothly. Not having an obvious cause only makes it more distressing.
General low mood will usually disappear after a few days or a couple of weeks, usually once we are over the worst of an unpleasant situation or after we’ve solved the problem that triggered it. If it’s caused by hormonal changes it’s likely to disappear as your hormone levels change again.
If your low mood continues after a couple of weeks or so with no sign of improvement then you may be suffering with depression.
What Is Depression?
Depression, especially over a long period, can have a negative impact on your life and on the lives of those around you. It can rob you of the ability to enjoy your life and the enjoyment you would usually get from family, friends and pets for example and it makes your life in general difficult to cope with.
Symptoms of depression include:
- Low mood that lasts for 2 weeks or more
- Feeling tired/lethargic/no energy
- The feeling that you are useless
- Feeling that everything is hopeless
- Not getting any enjoyment at all out of life
- Either wanting to sleep more or unable to sleep much
- Unable to concentrate on you usual TV programs, reading, crosswords etc
- Either losing your appetite or comfort eating
- Memory lapses
- Feeling frustrated or having angry outbursts
- Having suicidal thoughts or thoughts about harming yourself
As you can see from the above list depression can have a devastating impact on your life and should never be made light of or ignored. Whether you think the cause is hormonal or caused by life events, or you have no idea why it’s happening see your doctor. Your doctor can prescribe antidepressants if necessary and can also refer you for counselling or other helpful therapies. Don’t suffer in silence.
Tips and Tricks
The Tips and Tricks below are useful for helping to lift low mood. They can also be useful for depression alongside any medical treatment that your doctor has recommended or prescribed. Give them a try.
You can also see my recommended products for lifting low mood in menopause by clicking here!
N.B Remember that if your low mood goes on for more than 2 weeks see your doctor as you may be suffering from depression. Also see your doctor if you have frequent/severe panic attacks or your anxiety is persistent and destructive.
Diet
A varied and healthy diet and good hydration are important for your overall wellbeing, both physical and mental. Caffeine and alcohol should be kept to a minimum or avoided if possible. Caffeine is a stimulant and alcohol is a depressant. Both can trigger anxiety, panic attacks and low mood.
Exercise
Fresh air and regular exercise can help to lift your mood and also have a calming effect. Exercise releases your ‘feel good’ endorphins which make you feel happier and more relaxed. It can be hard to get yourself moving when you’re feeling down or anxious but it’s worth pushing yourself to do it.
Green spaces whether it’s a country park or your local park really do lift your mood. Getting out into green spaces lowers the stress hormone cortisol. Even if you just potter about in the garden it will help.
Sleep
Sleep – Try to make sure you get enough good quality sleep ( see my article ‘Perimenopause/ Menopause Sleep Problems And Fatigue’ for information and a few Tips and Tricks for a good night’s rest). Not getting enough sleep or having poor quality sleep affects all aspects of your health. It also increases feelings of anxiousness and low mood.
Change Your Routine
Small changes to your routine can help. Do things in a different order. Take a different route to and from work. Do your food shopping on a different day. Try something new. These are just a few examples but by changing just one thing each day it can really lift your mood. Routine may be effective at getting things done but also leads to boredom and loss of interest. Change things around and see how you feel. It can really help to lift your low mood.
Talking Helps
Talk to your friends or someone you trust about how you’re feeling. Getting it off your chest can help you to feel that your burden is lighter. Good friends will help and support you and may be able to offer advice. They may even be able to help you get at the root of the problem. A little help and understanding goes a long way.
Resolving any outstanding problems or sorting out any difficult situations you are in will really help. If it’s a work problem speak to the boss or your supervisor. If it’s a personal issue then speak to the person concerned. I know that’s not easy but your state of mind and quality of life are important. The sooner things are resolved the better for you. You may have a colleague or a friend who will back you up. Let them help.
Relaxation
Relaxation and breathing techniques can help to lessen feelings of anxiety and low mood. Calming your mind as well as your body has a positive effect on your state of mind. Take a look at my ‘Relaxation’ tab where you’ll find a few simple techniques you can try.
Relaxation and a bit of ‘me’ time for at least 15 mins a day will help. Switch off from the world and escape for a while. Switch off your phone too. You’re unlikely to miss much and can always catch up with the chat later if you want to. Don’t let the phone interrupt your peace. Choose something you like to do that you find relaxing. A bit of gardening perhaps or a crossword, listening to music or reading. Anything you like doing is good. Keep it a daily ‘space’ just for yourself and enjoy it. The world won’t end just because you’re taking a well earned breather.
