How CBT can help with different mental health problems
Perimenopause and Menopause
What is Perimenopause and Menopause.
Menopause is a natural phase in a woman's life as hormone levels decline, leading to the gradual and permanent cessation of menstruation. Perimenopause is the transitional phase that occurs before menopause and can last for up to 10 years.
The perimenopause and menopause mark the end of a woman's reproductive years and although they are natural stages in a woman's life, they often have a number of unpleasant symptoms that can significantly impact daily life.
Many women experience a range of physical and psychological symptoms during these stages including:
Changes in menstruation- periods become irregular, lighter, heavier or completely stop.
Hot flushes and night sweats- sudden feelings of heat often accompanied by sweating, palpitation and anxiety
Sleep problems and insomnia- difficulty falling or staying asleep, waking due to night sweats, tiredness, irritability
Anxiety and stress- caused by hormonal changes, unpredictable symptoms, shift in life roles
Mood swings, low mood and depression-fluctuating hormones, brain fog, difficulty concentrating, memory problems, anger
Many women experience a lot of stress during these stages and can experience unhelpful thoughts and worries regarding menopause symptoms; their ability to manage the physical symptoms and changes occurring in their bodies; and how they feel about their body, themselves and their relationships with other people.
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​NICE guidelines recommend 6 90 minute sessions.
​​How CBT helps
CBT helps people understand the physical, psychological and social impact that menopause can have. It helps to identify current thinking patterns and behaviours that might be problematic and learn techniques to improve these. By doing this it can help to relieve some of the symptoms of perimenopause and menopause.
CBT helps people build resilience and develop practical coping mechanisms for the overall challenges and stressors of this life transition, including stress management, problem-solving, and relaxation techniques.
CBT help people manage the physical symptoms and reduces the frequency and intensity of hot flushes and night sweats. CBT can help people learn techniques to help calm the body’s physical and emotional reactions and promote a sense of control.
CBT can help people address sleep disturbances, learn healthier sleep habits and reframe negative thoughts that contribute to insomnia, which are often triggered by night sweats or hormonal fluctuations.
CBT helps people identify and challenge negative thoughts and worries that contribute to stress, low mood and anxiety. CBT teaches people to address and reframe negative thoughts and beliefs about menopause symptoms, aging, body image and self-esteem. By helping people learn how to turn negative thoughts into more helpful and balanced perspectives, this can improve emotional wellbeing, self-esteem and confidence.