Cognitive Behavioural Therapy

Anxiety & Stress

Anxiety and stress are common reactions to everyday life. The menopause is not necessarily a stressful time. There may, however, be additional responsibilities that come with age. Having hot flushes and night sweats can also be stressful, and being anxious and stressed can make hot flushes more challenging.

Stress is often evident when we are in a situation that seems too demanding or overwhelming. Stress responses can be constantly activated if you have many demands in your daily life. While this is not dangerous over time, it can build up and affect health and well-being.

Similarly, anxiety is a normal reaction to threatening situations. Still, it becomes problematic when benign and non-dangerous situations and events are regularly perceived as threats, which is more likely to happen if you feel stressed. Of course, dealing with the causes of anxiety and stress is a helpful strategy.

Cognitive and behavioural strategies can help people to make changes so that they begin to increase activity and be less self-critical. The first step is to look at life from a broad perspective – the things that you value (about yourself and life in general), what you used to enjoy doing, and how you would like things to be in 5 years. Then, you could gradually re-engage in activities. Making these changes in behaviour by engaging in pleasant activities and developing a structure to the day can help to lift the mood initially.

We are usually harder on ourselves than we need to be. Talking to other people can help to gain a helpful perspective. Small changes such as being involved in activities you enjoy more or recording things that went well at the end of each day (however small) can lift mood and improve wellbeing. An essential part of CBT is encouraging people to value their qualities, strengths, and competencies. If problems are persistent, e.g., financial, health, housing, etc., then ‘problem-solve’ by considering all options with someone else and seeking practical help and advice.

You will learn how to check your behavioural response and develop a calmer and more accepting approach, which can break the damaging cycle of negative thinking and self-criticism. This helps us to respond more positively.

CBT can help you focus on your own emotional needs and prioritise your well-being- something often forgotten and put to the bottom of a long list of (usually everyone else’s) needs in the whirlwind of life and everything around the menopause. It’s remarkable how small changes that positively influence wellness can significantly impact and benefit other areas of one’s life.

Menopause is a normal life stage, but the way you approach menopause can transform your experience of it.