Do you find yourself feeling sad, empty, or irritable more easily? Are you less inclined to socialise, even though you once enjoyed spending time with others? Or perhaps you feel as though you no longer recognise yourself? During menopause, your mood can shift. Sometimes, these feelings of sadness may pass quickly. At other times, there might be something more at play.
Menopausal symptoms and depressive symptoms can often mimic each other or even intensify one another. Poor sleep, low energy, difficulty concentrating, and bouts of crying can result from hormonal changes, but they may also be signs of depression. This is why it’s crucial to distinguish between the two. Menopause itself does not cause depression. However, around 35% of women going through menopause experience depressive symptoms.
During menopause, your hormone levels undergo changes. Oestrogen and progesterone begin to fluctuate and eventually decline. These hormones not only impact your menstrual cycle but also play a role in influencing your sleep, energy levels, sensitivity to stress, and mood.
As a result, you may find yourself more easily unsettled. Tasks that you once managed with ease may suddenly feel overwhelming, your patience may wear thin, or you might find yourself becoming emotional over minor matters.
Furthermore, multiple symptoms often occur at the same time. Hot flushes can interrupt your sleep, leaving you feeling drained upon waking. Poor sleep can heighten your sensitivity to stress, and prolonged stress can, in turn, further lower your mood and disrupt your sleep patterns.
Everyone experiences sadness from time to time, particularly during periods of stress or upheaval. This could stem from worries about work, relationships, children, parents, health, or finances. Changes within your body can also lead to feelings of sadness, insecurity, or grief.
Sadness is typically a temporary state. You might feel less energetic, become tearful more easily, or feel irritable. Research indicates that approximately one in three women going through menopause experiences mood swings or feelings of sadness. However, it is often still possible to find moments of joy, tranquillity, or connection. There are also frequently ways to manage these feelings, whether with or without medication.
I had been feeling unwell for days—completely drained, with no energy to do the things I used to enjoy.
A depression runs deeper. The sadness persists for a longer period and has a noticeable impact on your daily life. You may feel empty, hopeless, or worthless nearly every day. Activities that once brought you joy may no longer have the same effect. Getting out of bed, working, managing responsibilities, or maintaining connections can feel overwhelming.
Depression presents itself differently in each individual. For some, it predominantly takes the form of sadness. For others, it may manifest as feelings of emptiness, anger, or profound exhaustion.
Symptoms commonly associated with depression include:
These symptoms can last for more than two weeks and may significantly affect your work, social relationships, or family life.
The transition itself does not cause depression. It is often the result of a combination of physical, mental, and social factors.
Hormonal fluctuations can make you more susceptible to mood-related issues. Perimenopause, the years leading up to your final menstrual period, appears to be a particularly vulnerable phase. Research indicates that women in this stage are more likely to experience depressive symptoms compared to women prior to the transition.
However, there is often more to it than that. Many women find themselves in a demanding stage of life. Children are growing up or leaving home. Parents may require additional care. Your relationship dynamics may shift, your body feels different, or you may struggle with poor sleep. And all the while, you carry on because it is expected of you.
This can become overwhelming or even too much to bear.
Sometimes, it is only when your body forces you to slow down that you realise how long you have been relying on sheer willpower.
I thought I was merely tired. In truth, I had been losing myself for months.
Hormonal changes can lead to mood swings. Poor sleep, feelings of sadness, brain fog, fatigue, irritability, and mood fluctuations are common during menopause. However, these symptoms can also overlap with those of depression, making it challenging to pinpoint the exact cause.
Do you find yourself waking up every night due to hot flushes? This could leave you feeling sad, tearful, or irritable during the day as a result of sleep deprivation. Are you dealing with a significant amount of stress? This can impair your body’s ability to recover. Do you struggle to concentrate? This might feel like cognitive decline, but in reality, your brain may simply be overwhelmed.
This is why it’s essential not to focus solely on your mood. Take into account menopausal symptoms, sleep patterns, stress levels, your cycle, medication, nutrition, and your stage of life as well.
Feelings of sadness often resolve on their own, particularly if you ensure you get more rest, support, and sleep. If this is not sufficient, medications or supplements may offer additional support. However, do not delay seeking help if you feel unable to move forward. Feelings of sadness during menopause are sometimes mistaken for depression, so it is crucial to provide your doctor with a full account of your symptoms.
Contact your doctor, therapist, or a psychologist if you experience:
You do not need to wait until you feel completely overwhelmed before reaching out for help. Seeking assistance promptly can prevent symptoms from worsening.
What helps depends on the underlying issue. At times, depression takes centre stage. On other occasions, menopausal symptoms, lack of sleep, or stress are the primary factors. Often, it is a combination of these elements.
In cases of depression, speaking with a psychologist can be beneficial, particularly through cognitive behavioural therapy. Antidepressants may sometimes be appropriate, especially if the symptoms are severe, persist over a prolonged period, or tend to recur.
If you are also experiencing pronounced menopausal symptoms, such as hot flushes, night sweats, poor sleep, or mood swings, it might be worth considering hormonal options. Hormone replacement therapy is not a standard treatment for every case of depression, but it can be helpful for some women if hormonal symptoms play a significant role.
Small steps can help support your body, particularly if menopausal symptoms are a factor. Here are a few suggestions:
It's not about striving for perfection. It's about allowing your body and mind more time to rest.
These questions can help you assess whether your feelings of sadness are temporary or may need further attention:
If you answer "yes" to several of these questions, it is sensible to seek help. Not because you are weak, but because your symptoms are significant.
Feelings of gloominess and depression are common during menopause. You are not alone in experiencing this. The key difference lies in how long these feelings last, how intense they are, and the extent to which they impact your daily life.
Don’t convince yourself that it’s simply part of the process. Your mood is not a trivial matter. Your sleep, hormones, stress levels, and mental health are all closely connected.
Do you feel as though those dark clouds just won’t shift? Lifestyle adjustments, hormone replacement therapy, or supplements may help to ease your symptoms. By arranging an intake, a doctor can develop a personalised treatment plan to help relieve your symptoms. This may include medication or a non-medication approach, depending on your individual preferences, symptoms, and medical circumstances.
