Written by Menopause and Mental Health, Part 4
By Erin Tanner MSN, APRN, FNP-C, PHMNP-BC, PMH-C, Vetted Konenki Provider
Supporting your emotional well-being during menopause is just as essential as tending to your physical health. The hormonal shifts of perimenopause and menopause can deeply impact your mind, but there are meaningful ways to navigate this chapter with care, intention, and support.
Supporting Emotional Needs
Acknowledge and Validate Your Feelings
Recognize that emotional changes like anxiety, mood swings, and brain fog are legitimate symptoms of hormonal shifts—not signs of weakness or “going crazy” (Lui et al., 2023). This self-compassion is foundational.
Practice Stress Reduction and Mindfulness
- Mindfulness & Meditation: Techniques like guided meditation, deep breathing (e.g., 4-7-8 breathing), and yoga can help calm the nervous system, reduce anxiety, and improve emotional regulation (Lui et al., 2023).
- Grounding Techniques: Use exercises like the “5-4-3-2-1” method to bring you back to the present moment when feeling overwhelmed (Lui et al., 2023).
- Hobbies & Relaxation: Make time for activities that bring you joy and help you unwind—whether it’s reading, gardening, creative pursuits, or spending time in nature.
Seek Emotional Support
- Talk to Trusted Individuals: Share your experiences with a supportive partner, friend, or family member. Breaking the silence can reduce feelings of isolation.
- Join a Support Group: Connecting with other women going through similar experiences can provide validation, shared coping strategies, and a sense of community.
- Consider Therapy: A mental health professional (therapist, counselor) can provide strategies for managing mood swings, anxiety, depression, and cognitive challenges. CBT (Cognitive Behavioral Therapy) can be particularly effective in addressing negative thought patterns (Lui et al., 2023).
Prioritize Self-Care and Self-Compassion
- Set Boundaries: Learn to say no to commitments that overextend you.
- Be Patient with Yourself: Understand that this is a significant transition, and it’s okay to have off days. Avoid self-criticism.
- Re-evaluate Identity: Menopause can be a time for reflection and re-prioritizing what truly matters to you. Embrace new interests or redefine aspects of your life.
You Are Not Alone, and You Are Not Losing Your Mind
Countless women are embarking on this same unsettling, perplexing journey. By proactively addressing both the physical and emotional dimensions of menopause, women can navigate this significant life stage with greater resilience, balance, and a renewed sense of well-being.
If menopause symptoms are taking a toll on your mental health, remember: you are not “less than,” you are not alone, and support is within reach.
Ready to Take the Next Step?
Reach out to Erin Tanner MSN, APRN, FNP-C, PHMNP-BC, PMH-C
Not Sure Where to Start? Schedule a free 20-minute call with our Wingwoman Concierge for personalized guidance—because you shouldn’t have to figure this out alone.
References
Grace, A. & Pandian, S. (2025). Mental health—an emotional roller coaster around menopause. National Journal of Community Medicine, 16(1), 94–101. https://doi.org/10.55489/njcm.1601202554670
Liu, H., Cai, K., Wang, J., & Zhang, H. (2023). The effects of mindfulness-based interventions on anxiety, depression, stress, and mindfulness in menopausal women: A systematic review and meta-analysis. Front Public Health. https://doi.org/10.3389/fpubh.2022.1045642
Maki, P., Panay, N., & Simon, J. (2024). Sleep disturbance associated with the menopause. Menopause, 31(8), 724–733. https://doi.org/10.1097/GME.0000000000002386
Mu, E., Chiu, L., & Kulkarni, J. (2025). Using estrogen and progesterone to treat premenstrual dysphoric disorder, postnatal depression and menopausal depression. Frontiers in Pharmacology, 16. https://doi.org/10.3389/fphar.2025.1528544
Shrivastava, G., Roshiya, K.D., Gohil, D.K., & Patadia, H. (2025). Menopause and Mental Health. Journal of Neonatal Surgery, 14(17S), 849–860. https://www.jneonatalsurg.com/index.php/jns/article/view/4678
Zeng, W., Xu, J., Yang, Y., Lv, M., & Chu, X. (2025). Factors influencing sleep disorders in perimenopausal women: a systematic review and meta-analysis. Frontiers in Neurology, 16. https://doi.org/10.3389/fneur.2025.1460613
