Therapist Reveals How To Deal With The Menopause

1. Talk to your GP!

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Nobody should suffer when they go through menopause, and if anybody knows how to help it's the medical professionals. Book yourself an appointment and don't suffer in silence. You can find out the options you have to deal with it in the best way for YOU.

2. Don't let anybody diminish how you feel

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Considering almost half of the population go through the menopause, it's still massively misunderstood and many women are 'brushed off' when it comes to what they're dealing with. This isn't okay, and do not let anybody diminish what you're going through, even if that means asking for a second opinion, be it at the doctors or at work.

3. Read up about it

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As they say...knowledge is power. And it's super important if you are going through the menopause to know what is happening to you and your body. The more you know, the more you can understand. And, you'll realize that the way you are feeling is because of the changes happening in your body - that it's not just you!

4. Talk to women going through the same thing

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There's nothing more reassuring than hearing other people going through the exact same thing, feeling the same way and experiencing those things which you hadn't even realized were caused by the menopause. It can feel empowering and calming to talk to women in the same boat as you - not to mention create solidarity for one another.

5. Consider starting HRT

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HRT is short for hormonal replacement therapy. Many women choose HRT to help with the many symptoms of menopause such as mood swings, anxiety, hot flushes and much, much more. There are definitely different aspects to consider, but many women find that HRT improves their quality of life throughout this phase.

6. Reduce the amount of coffee you drink

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Caffeine is actually something that can make hot flushes worst. And some women really struggle with hot flushes during the menopause and these symptoms can last for years. Don't worry about giving up the taste of coffee thought because you could try switching out your daily cappuccino for a caffeine free coffee instead!

7. Adjust your wardrobe

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Again, if you are struggling with the hot flushes then you may want to consider what you wear. Cotton is one of the most breathable materials and it means that your body will find it easier to regulate your temperature instead of using man-made materials such as synthetics.

8. Try Cognitive Behavioural Therapy

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CBT can help women learn how to deal with symptoms of the menopause. For example, many women report feeling anxious during their hot flushes as they feel embarrassed. This can actually make the hot flush worse. CBT means that you may learn ways to deal with this such as breathing techniques to reduce anxiety.

9. Seek counselling

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The menopause is a huge life change where your body is going through a LOT. It is different for every woman, but for many it can be an extremely tough time both mentally and physically. Seeking out therapy or counselling for what you are going through is a great way to help you cope.

10. Educate your family

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Your partner and your family should know what is happening to your body, and exactly what you are going through. Menopause is a topic which has often been seen as taboo, and to combat this we need much more open conversations. If your family understand what you ae dealing with it will help you feel much more supported.

11. Talk to your work about it

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Your workplace should understand what you are going through. They need to be supportive and understanding to what you are going through. The menopause causes real symptoms, so talking to your workplace about your needs is essential to helping you deal with this.

12. Don't let intimacy disappear

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Just because you are going through the menopause does not mean that you should let intimacy in your life slide. The menopause can sometimes make intimacy uncomfortable, but there are several ways to help deal with this so that you can resume intimacy which can help you feel more emotionally connected.

13. Join a support group

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There are lots of support groups out there and joining one could really help you. Therapists emphasize the importance of support groups in helping women and allowing a safe space to talk about their different experiences which can in turn help process your own experience.

14. Exercise regularly

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Exercise may be the last thing you feel like doing - but it can help massively with physical and mental symptoms. It can help your bones, and it can also relieve stress and anxiety. It could be whatever exercise you like, even just a regular fast walk or a slow paced jog!

15. Get a testosterone gel

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Testosterone gel can be prescribed by a medical professional of you are experiencing symptoms which they perceive could be helped by applying a testosterone product. It can help you with a reduced sex drive for example, so that your libido can feel more like normal again.

16. Listen to podcasts on the menopause

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Podcasts are a brilliant way to inform yourself and listen to some empowering stories whilst you are out for a walk, on the way to work or even cooking donner. It's a great way to tune in and help you realize that you're not alone and it's a definite recommendation from therapists.

17. Apply an oestrogen cream

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Again, oestrogen cream or gel is another medical way to alleviate some of your menopausal symptoms. Oestrogen can help with many things such as your vagina feeling uncomfortably dry or urinary discomfort. It can even help boost your mood, so seek medical advice to see whether this would help you.

18. Practice self-care

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You've hit the menopause and now more than ever it's so important to look after yourself, not just physically but also mentally. Therapists acknowledge the importance of self care, taking time out just for you - to pamper yourself a bit! Make yourself feel good.

19. Try none hormonal medicine

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There are different kinds of medicines which can be used that do not have hormones in them. Some of these medicines are used to treat other illnesses and have been found to help the symptoms of menopause. These treatments have to be advised and prescribed by a medical professional as they are not suitable for everyone.

20. Use herbal remedies

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Some people like to try herbal remedies to help alleviate their menopause symptoms. Some women have found that herbal remedies seem to help them. There are two in particular: red clover and black cohosh, which seem to be beneficial to some women during menopause.

21. Practice relaxation techniques

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Now more than ever is it crucial that you learn to relax. It can be so hard to switch off when life gets on top of you and things are so busy. But relaxation can massively help women to deal with the menopause as it gives them a break and may reduce some of their symptoms.

22. Get enough sleep

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It can be really hard for some women to get a good nights sleep during the menopause because they can find themselves waking up throughout the night. Make sure that you are getting to bed early enough to allow for this, so that even if you wake up you can have time to get back to sleep, relieving the stress of not getting enough sleep.

23. Treat yourself

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Okay, so this might sound a bit superficial but hear us out. We know that shopping doesn't actually solve our problems. But, treating yourself to new clothes, new makeup or a mani-pedi could really help boost your mood and confidence. The menopause can really affect some women's self esteem and treating yourself and making yourself feel good is priceless.

24. Meditate

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Meditation is a great way to practice clearing your mind, switching off (which many of us rarely manage to do) and finding ways to relax and simply just breathe... It can be a great way to unwind and it may actually help you discover ways that help manage your symptoms and help you deal with menopause.

25. Try a healthy diet

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Therapists do not just recommend different techniques for dealing with it mentally, they also promote lifestyle changes as ways to tackle some of the symptoms of the menopause. Having a healthy lifestyle and diet may help to relieve some of the symptoms experienced by many women.

26. Tell your partner how they can help

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Your partner is probably the person who will be there the majority of the time, so let them help you. Tell them and explain what they can do to help you deal with the menopause. Do you need more reassurance to help with your anxiety and low mood? Tell them. Otherwise, people may not know how to help.

27. Follow people going through the same thing on social media

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Social media has its negatives, but it can also be a powerful tool for helping people. If you are a user of social media you don't want to be following people who make you feel bad. Follow some accounts of people going through the same thing, sharing their journey to surround yourself with people dealing with the same things.

28. Prioritize yourself

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As women, life can be hectic and often we prioritize everyone around us rather than ourselves. But the menopause is hard enough without prioritizing yourself. You need to make more time for yourself and finally put YOUR needs first to make sure that you are dealing with it.

29. Try acupuncture

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Acupuncture is a traditional Chinese form of therapy which can help to relieve the symptoms of a variety of illnesses. Some studies have claimed that acupuncture also helps relieve women of their menopausal symptoms, so this is also a possible option to try.

30. Incorporate more calcium into your diet

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Women going through the menopause start to lose a lot of bone density so it's super important to incorporate more calcium into your diet to try and combat this. This could be through things such as milk or yoghurt or it could be through taking supplements.