Mental Health and the Menopause

What is the Mental Health and the Menopause Course?

The Mental Health & The Menopause course takes place online and consists of eight, two-hour group sessions. The course provides information and teaches skills to help understand how mental health might be impacted by the menopause, how low mood and anxiety is maintained and how this can be changed. Brief psycho-educational information regarding the menopause, anxiety and low mood is included in the course in addition to Cognitive Behavioural Therapy (CBT) strategies to facilitate the management of symptoms.

Each course usually takes a maximum of 15 participants.

The key skills taught within the course are based mainly on the Principles of CBT. This includes tips on managing physical symptoms as well as strategies to manage thoughts and adapt behaviours.

The course also includes some strategies based on approaches other than pure CBT. These include progressive muscle relaxation, mindfulness practice and some discussion around relationships and managing in the workplace.

Other skills covered in the course include grounding skills, problem solving, motivational exercises and assertiveness. 

The course is run by Psychological Wellbeing Practitioners (PWPs) and Cognitive Behavioural Therapists who both have specialist training in supporting people with common mental health difficulties.

The course will be run remotely so access to a device capable of making video calls (a mobile phone, laptop, tablet, desktop computer with camera) and an internet connection will be required. Resources will be available online and you will be asked to complete a weekly set of questionnaires to help you monitor progress, so access to the internet and a work email address will also be required. 

 

Course Overview

 
Week 1:
Introduction
  • Agree on group rules so that everyone feels safe to attend.   
  • What is menopause?
  • What is CBT?
  • The Vicious Cycle
  • Setting personal goals that we would like to work towards. 
Week 2:
Symptomology, Sleep & Relaxation
  • Goal Review
  • Physical symptoms of menopause & what might help
  • Symptoms of anxiety & low mood & how these might overlap with menopause.
  • Breathing, mindfulness & relaxation techniques. 
Week 3:
Brain Fog, Memory & Concentration
  • Review of breathing, mindfulness & relaxation techniques.
  • The role of hormones in brain fog
  • Planning & breaking down of tasks
  • Reducing procrastination
  • Positive Logs
  • Focus of Attention
  • Self-compassion

Week 4: 
Managing Thoughts 
  •  Review of activity diary, positive logs & self-compassion.
  • The role of thoughts & how these might impact the experience of menopause
  • Unhelpful thinking styles.
  • Keeping a thought diary & challenging thoughts.
  • Control & responsibility
Week 5:
Managing Worries Review of thought challenging
  • How worry works
  • The role of worry & how this might impact the experience of menopause
  • Beliefs about worry
  • Strategies to deal with worry
Week 6:
Managing Behaviours
  • Review of worry management
  • Role of behaviours in the vicious cycle and how this might overlaps with menopause
  • Session 3 refresher
  • Pacing
  • Reducing avoidance
Week 7:
Relationships and Assertiveness 
  • Review of behaviour management
  • The potential impact of menopause on relationships
  • Being assertive

Week 8: 
Coping in the Workplace and Review
  • Coping in the Workplace
  • Group Review Session Questions? Reflections? Progress?