Introduction
Menopause is a natural life transition that every woman experiences, but the changes it brings—both physical and emotional—can sometimes feel overwhelming and its impact varies significantly from person to person. While many women are familiar with the physical symptoms such as hot flushes and sleep disturbances, menopause can also significantly affect emotional and mental health. Understanding how to self-monitor menopause symptoms, particularly those related to mood and mental well-being, is an essential step in managing this transition effectively.
The Connection Between Menopause and Emotional Health
The menopause transition is often accompanied by hormonal fluctuations, particularly in estrogen levels, which can influence neurotransmitters in the brain. This may lead to mood swings, anxiety, irritability and even depressive symptoms. Women who experience severe vasomotor symptoms (VMS), such as hot flushes and night sweats, are more likely to experience disturbances in sleep, which can further impact mood and overall well-being.
Research indicates that women with a history of affective disorders, such as depression or anxiety, as well as those who have undergone premature or surgical menopause, may be at greater risk of developing mood disorders during menopause. Additionally, major life changes that often coincide with this period, such as aging, changes in family dynamics and career transitions, can further contribute to emotional challenges.
Key Symptoms to Monitor
Self-monitoring menopause symptoms can help women recognise patterns, identify triggers, then discuss concerns with their healthcare provider.
Some key emotional and psychological symptoms to track include:
- Changes in Mood: Increased irritability, sadness, mood swings, or feelings of hopelessness.
- Menopausal Anxiety and Paranoia: Heightened feelings of worry, restlessness, or irrational fears.
- Sleep Disturbances: Difficulty falling asleep, frequent waking, or non-restorative sleep.
- Fatigue and Low Energy: Persistent tiredness that affects daily activities.
- Cognitive Changes: Issues with memory, concentration, or difficulty focusing.
- Social Withdrawal: Decreased interest in socialising or engaging in previously enjoyable activities.
- Low Self-Esteem: Negative self-perception, feelings of worthlessness, or reduced confidence.
- Sexual Health Concerns: Changes in libido, vaginal dryness, or discomfort during intercourse.
Self-monitoring Your Symptoms
There are a variety of smartphone apps available to assist women with tracking their menstrual cycles and symptoms. Another option is the Meno-D Rating Scale – a valuable tool designed to assess perimenopausal symptoms commonly associated with and or contributing to perimenopausal depression, with a structured, easy-to-understand approach.
What is the Meno-D Rating Scale?
The Meno-D Rating Scale is a questionnaire created and made available by Professor Jayashri Kulkarni AM of the Health | Education | Research (HER) Centre and Monash University. Women can complete this either independently as a self-report scale or with a healthcare professional, to assess their emotional and psychological effects of perimenopause.
Unlike traditional rating scales that rely on abstract numerical scoring (e.g. choosing a number from 0 to 4 for mild, moderate etc.), the Meno-D scale presents real-life examples of how symptoms might manifest, making it easier for women to evaluate their own experiences accurately.
This approach helps women recognise changes in their mood, energy levels, and overall well-being without the guesswork.
What Does the Meno-D Scale Measure?
The scale assesses 12 key symptom areas, each focusing on a different aspect of mental and emotional health during perimenopause.
Why is the Meno-D Scale Helpful?
Many women struggle to articulate their symptoms during perimenopause. The Meno-D scale bridges this gap by using clear, relatable descriptions rather than arbitrary numbers. It validates women’s experiences and ensures they receive appropriate care based on their unique challenges.
After rating these symptoms, the corresponding scores for each question are totalled (maximum of 48 points). The tool has a scoring guideline outlining the total scores that indicate the presence of mild, moderate or severe perimenopausal depression, so women can better understand their experiences and identify if and when professional support is advisable.
Click here if you’d like to download the (free) MENO-D questionnaire pdf.
Important Note: If your symptoms are interfering with daily life, it’s time to reach out for help, regardless of your total MENO-D score.
The experience of transitioning to menopause deserves attention and care, so that women feel validated in their experience and can access the various therapy options to ease the transition.
If you or someone you know needs mental health support, please contact your GP, or
- Head to Health: visit online , free call 1800 595 212/7) or find a local free Medicare Mental Health Centre
- Beyond Blue: 1300 22 4636 (available 24/7)
- Lifeline: 13 11 14 (available 24/7)
Managing Emotional Health During Menopause
While menopause can bring emotional and psychological challenges, there are strategies to support mental well-being:
- Lifestyle Modifications: Regular exercise, a balanced diet, and adequate hydration can support both physical and mental health. Low to moderate-intensity exercise has been shown to reduce depressive symptoms in midlife women.
- Cognitive Behavioural Therapy (CBT): Research has demonstrated the effectiveness of CBT in managing menopausal hormone-related mood disturbances.
- Menopausal Hormone Therapy (MHT): MHT may help improve mood and sleep quality in women experiencing VMS-related mood disturbances but is not a first-line treatment for clinical depression.
- Antidepressant Medications: Selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) can be beneficial for perimenopausal depression but should be discussed with a healthcare professional, especially for women with a history of breast cancer.
- Social Support and Counselling: Seeking emotional support from friends, family, or professional counsellors can provide valuable reassurance and coping strategies.
- Medical Consultation: If symptoms significantly impact daily life, consulting a healthcare professional for a tailored approach is recommended.
Empowering Women Through Awareness and Support
Menopause is a significant life stage that can affect physical and emotional health. By self-monitoring symptoms, women can take proactive steps toward managing their well-being. Seeking professional guidance, making lifestyle adjustments and using perimenopause screening self-assessment tools can help women understand and navigate menopause with greater confidence and control.
If you are experiencing persistent emotional changes during menopause, speak with your GP and or gynaecologist about available support and treatment options tailored to your needs. Understanding and addressing menopause-related mood changes can significantly enhance quality of life during this transition.
Partnering with Bloom Women’s Health for your Wellness
At Bloom Women’s Health, we empower women to understand their bodies and make informed choices about their well-being.
Open communication with your healthcare provider(s) is crucial when it comes to your menstrual and mental health. Be sure to discuss any concerns you may have about your cycle, symptoms, or any changes you experience with your GP or gynaecologist.
Ready to take charge of your menstrual health? Contact Bloom Women’s Health today to schedule a consultation with one of our experienced healthcare providers, including specialist gynaecologists and psychologists. We’ll work together to address your individual needs and support you on your journey towards optimal health and well-being.
Partnering with Bloom Women’s Health for your Wellness
To read our other articles on Menopause, visit https://bwhealth.com.au/blog/addressing-menopause-everything-you-need-to-know/
