Navigating Menopause Blues: How R U OK? Day Can Spark Conversations About Emotional Health

It’s one of the most important days of the year: R U Ok? Day, which this year, will be held on 12th September in Australia. As the National Day of Action for Australian charity R U OK?, this is a day where we’re all encouraged to check in with our friends, family, and community members to check how they’re going through life’s challenges. These simple conversations can make a world of difference, potentially saving lives and furthering R U OK’s suicide prevention mandate.

With increasing research exploring the connection between menopause and mental health, including feelings of distress, R U OK? Day is a crucial moment for us to pause, take stock of our mental health, and pay close attention to the risk signs of suicidal tendencies. Today, we’re taking a look at how we can better equip ourselves to both navigate our own menopausal mental health challenges and support friends and family members experiencing the same menopausal transitions.

What’s the link between menopause and emotional and mental health challenges?

A November 2023 research paper published in the Journal of Affective Disorders indicates that mental health challenges during perimenopause are gaining attention. It reports that some women in the UK may experience increased emotional strain during this time, with hormonal changes contributing to mood fluctuations. Understanding and addressing these changes can help support women as they navigate this phase.

This significant statistic is a clear reminder of just how important it is to understand the link between menopause and our emotional and mental health. Menopause can bring a range of challenges that put intense pressure on both fronts, with shifts in natural hormone production resulting in consequences that are complex to navigate. 

‘The years leading up to menopause and the transition itself can bring changes to your body,’ writes the Harvard Medical School publishing team. ‘The incidence of depression doubles during this time. Women who have struggled in the past with depression or anxiety might also see a resurgence in symptoms.’ While these mood shifts can be mild for some women, for others, they can be more severe. 

During menopause, it’s not uncommon for women to experience mental health challenges such as anger, anxiety, low self-esteem, low moods, depression, and brain fog (a common term used to refer to low levels of concentration and an inability to focus). 

Since the hormonal changes we’re experiencing can have such a significant impact on our mental and emotional wellbeing, R U OK? Day is a wonderful opportunity to strengthen our ability to offset these impacts.

You’re never alone in your menopause experience. Find welcome support and personalised care at the Australian Menopause Centre.

How we can support our own mental and emotional health during menopause

There’s good news in the midst of these challenges: supporting our mental and emotional health during menopause can be simpler than it appears.

For women suffering from intense depression, anxiety, mood swings, or suicidal ideations, the support of a healthcare professional is crucial in finding a way through. Lifeline Australia also provides access to 24 hour crisis support and suicide prevention services via their 13 11 14 phone number.

Alongside the support of expert healthcare practitioners and crisis officers, there are small, powerful changes we can make on a daily basis to elevate our emotional and mental wellbeing. These include:

• Increasing our social connections. Social support is a crucial part of navigating menopause, with friends, family, and support groups playing a vital role in how women are mentally and emotionally equipped throughout this season. If you’re lacking the social support you need in your existing community, local menopause support groups can offer hope, healing, and listening ears.
• Make the most of mindfulness and relaxation techniques. Meditation, certain exercises (like yoga), mindfulness, and gratitude are all small practices that can make a big difference when they become a daily habit. Even if you don’t feel like it, turning back to a mindfulness and relaxation technique each day is one way to increase the ‘good’ chemicals flowing through your body, naturally increasing your mental and emotional resilience.
• Cutting back on alcohol and caffeine. Did you know both alcohol and caffeine can heighten the intensity of mood swings and make anxiety feel even worse? If you’re struggling with your mental health, look at cutting back on how much you’re drinking on both fronts, or eliminating them completely. 
• Pursue joyful activities. For some of us, that’s reading a book. For others, that’s spending plenty of time in the sunshine. Whatever you enjoy doing, schedule it into your calendar on a regular basis, giving your mind, body, and soul time to relax, be present, and make the most of activities that bring you joy. 
• Grow your menopause knowledge. This time of life can be extremely confusing if you don’t know what’s ahead, and changes to your emotional and mental health can feel like they’re coming up out of the blue. By growing your understanding of what’s changing in your body, you can equip yourself with peace of mind and proactive pathways to support, no matter what menopause brings your way. 

If you’ve got family members or friends who are also in the midst of menopause, inviting them to prioritise these activities alongside you is a great way to support not only your mental and emotional health, but theirs at the same time. These small routine check-ins and shared experiences can be a powerful resource when it comes to increasing our mental and emotional health quality, even on the days when menopause is bringing its most complex symptoms to the battle. 

Conclusion

No matter what you’re experiencing, you’re not alone. This R U OK? Day, take the opportunity to reach out to your loved ones to check in on how they’re doing in life, as well as sharing your own story. By supporting each other, we can contribute to a more supportive environment for menopausal women and everyone, fostering better mental and emotional health for all.To find personalised support for your emotional, mental, and physical health throughout menopause, connect with our friendly and supportive team at the Australian Menopause Centre.