Cognitive Behavioural Therapy (CBT) is a type of psychological therapy that teaches coping skills; it looks at how we think about ourselves, the world and other people and how what we think affects our feelings and behaviours. CBT helps us identify difficulties and try to solve them. It is a structured form of therapy which enables us to set goals and work towards achieving them, focusing more on current issues rather than the past and it is a collaborative process where you work with your therapist to resolve the difficulties you have identified.
CBT can help relieve some of the symptoms of menopause and perimenopause…
Hot flushes and night sweats
Managing these symptoms is key. We teach a range of relaxation techniques, such as deep breathing and progressive muscle relaxation, which can reduce the frequency and intensity of hot flushes and promote a sense of control.
Sleep problems and insomnia
CBT can effectively address difficulties falling or staying asleep. As menopausal women tend to be woken or disrupted by night sweats, developing an automatic routine is crucial so you know what to do when this happens. CBT addresses how to handle these situations, until it almost becomes second nature. Forming good sleep habits is also crucial to optimising your chances of a good night’s sleep. Being well-rested also does wonders for other menopausal symptoms, including brain fog and difficulty concentrating.
Anxiety and stress
Menopause is an anxious time; your body is changing and there’s little you can do about it. Unpredictable hot flushes can be embarrassing, leading to social anxiety and even avoidance. When this happens, things can spiral quickly and your mental health suffers as a result. Consequently, anxiety can exacerbate the physical symptoms of menopause, creating a vicious circle. Proven CBT techniques can help overcome these feelings before they escalate.
Low mood and depression
Mood swings, feeling down or depressed are common during menopause due to hormonal fluctuations and other life changes. CBT equips women with the tools to challenge these negative thoughts and gain a more balanced perspective, which in turn improves overall mood.
It’s about choice and what is right for the individual, who is on their own unique journey. A holistic approach which considers all options increases the likelihood of tangible improvements.
