What are the three stages of menopause?
Perimenopause
Perimenopause is the time leading up to menopause when women’s periods become irregular and their hormone levels start to fluctuate. It typically begins from the age of 40 and can last anywhere from one to 10 years, with most people experiencing it for about four to six years.
Menopause
Menopause is 12 months after a woman’s last period. It usually occurs between the ages of 45 and 55, but it can happen earlier.
Post-Menopause
Post-menopause refers to the time after menopause. While some symptoms may continue, they often ease over time. In Australia, there are over two million women who are post-menopausal, and every year, around 80,000 more women join this group. It's a natural part of life, and we're all in it together.
Mental health symptoms during perimenopause and menopause
Women can experience menopausal symptoms years before menopause (during perimenopause) and even after it. This transition can impact not just their body but also their mental and emotional wellbeing.
In fact, one in three Australian women report experiencing bothersome menopausal symptoms in the past five years. Of these, over half say their mental and emotional wellbeing has been negatively affected.
We often hear about the physical symptoms of menopause – like hot flushes, night sweats, and disrupted sleep. But the mental health symptoms are just as common, even if they’re talked about less. These symptoms can include:
feeling angry or irritable
feeling sad, low, or depressed
brain fog (trouble concentrating or forgetting things)
low energy and motivation
feeling worried or anxious
panic attacks, and
reduced self-esteem or self-worth.
If you have a history of depression or premenstrual syndrome (PMS), you might be more likely to experience depression during this time. And, those of us who go through premature or early menopause can also face a higher risk of mental health symptoms.
Reach out early for mental health support
- Beyond Blue Forums member
If mental health symptoms are affecting your daily life, reach out for support early. Don’t wait until things feel overwhelming.
Consider speaking with your GP or another trusted health professional, if you’re:
feeling strong emotions
dealing with low or anxious moods, or
struggling with brain fog.
You don’t have to navigate this on your own. Our free mental health services help connect you to that person.
Treatment for perimenopause or menopause
The middle years (40-60) can be a particularly challenging time for mental health. Adding to this are life pressures like parenting, caring for ageing parents, work demands, illness, or body changes. All of which can take a significant toll.
But remember, there are many treatments and supports available. It’s about finding the right balance and solution that works for you. Options can include:
Talking openly with friends who are going through similar experiences.
Finding a health professional who listens and takes your symptoms seriously.
Using medication or menopause hormone therapy (MHT, also known as HRT)*.
Joining online communities for support, such as Beyond Blue’s Community forums.
*Beyond Blue does not provide medical advice. Please seek professional guidance before engaging in any therapy.
Lifestyle changes to support your mental health
- Beyond Blue Forums member
Small lifestyle changes can make a big difference. Help manage the emotional and physical changes you might be experiencing. Let’s explore some simple changes to support your mental health during this time:
eating a healthy diet and staying physically active.
prioritising sleep (though we know this can be tricky with symptoms like night sweats or insomnia)
reducing or avoiding alcohol, smoking, and other drugs
carving out time to enjoy hobbies where possible
reducing stress and practising relaxation techniques like mindfulness or meditation.
