Depression and Menopause
The period of menopause is a very difficult time period for women. There are many menopausal symptoms that can make it difficult for women to tolerate, such as hot flashes, chills, sleep problems, weight gain, and so on. Just think how difficult it would be for women if they suffer from depression during menopause. According to the study, depression is more prevalent among women. And, women suffering from depression during menopause are not a rare thing as well.
Some of the symptoms of depression are fatigue, loss of energy, irritability, decreased interest and pleasure, and so on. All these symptoms are very difficult to tolerate for women. The depressed women need to do something to overcome their condition. Now, the question is how to overcome menopause depression. This article will help you out in finding the right solution to your depression.
What are the Tips to Overcome Depression during Menopause?
Like many other diseases, there are many ways to overcome this problem as well. Some of them are natural while some of them are not. Let’s take a look at some of the ways to help you get rid of depression during menopause.
1. Identify the Problem and Talk about it
You’re not the only person who is suffering from menopause depression, and you should be clear about it. Depression is not like a normal feeling of sadness or boredom; it’s much more than that. It could be caused by a medical condition as well. Consult a doctor and identify what is causing the depression in your life.
Along with consultation, you should talk about your emotions and feelings to your close friends and relatives. They can help you out with your problem, and telling others about your feelings will help in reducing the feeling of sadness and boredom as well.
2. Get Active and Workout
There are tons of benefits of regular workouts, and the people who are involved in regular workouts are usually healthier in comparison to those people who are not involved in regular workouts. The study shows that getting involved in regular workouts can help in improving the condition of depressed people.
It can help in boosting mood and energy level, and it also helps in improving the quality of your sleep. We all know how important sleep is to enhance our overall health. The level of endorphins hormone in the body significantly improves when we are involved in regular workouts, which makes us happier.
There is no need to go to the gym and do intense weight training. Exercise can be anything from going for a morning walk to lifting heavy dumbbells in the gym. Seek out for the wide range of exercises and select the exercises that you want to perform.
3. Avoid the Stress and Count the Blessings
One of the most common problems that are faced by the people suffering from depression is that they tend to think a lot about their problems. This can make things worse for depressed people. We all have our own problems in our lives.
Thinking about the problems over and over again will do no good for you. Instead of emphasizing a lot on the problems, take time to think about all the good things that are there in your life. Count the blessings and spend time on gratitude exercises. Try to remember all your blessings, several times in a day to keep yourself happier. It will help in dealing with all the bad feelings that are caused due to depression.
4. Break Down Tasks
There are plenty of things to do in a day, whether you are suffering from depression or not. The depressed people can have a very hard time going through a day and performing day to day activities.
Just think about the tasks that are required to be performed throughout a day and break it down into small tasks. Try to perform one task at a time, as it will help in easing all the unnecessary pressure on your mind. Try to do small and manageable tasks to perform in a day. Break bigger tasks into a no. of small tasks to make things easier for you.
5. Check out Various Exercises that can Release your Stress
You will find plenty of exercises that can help in releasing excess stress from your mind and body. Just allocating the time to relax can do a whole lot good to your overall mental health. Out of your busy schedule, make a time to relax. Having time to relax every single day is not only beneficial for managing your stress, but it can also help in reducing other menopause symptoms, such as hot flashes.
Among many exercises, try out breathing exercises.
Just sit quietly for around 5 minutes and start breathing deeply for a few minutes. The study has found that breathing deeply can help in fighting various symptoms related to depression. And, the good thing about deep breathing is that anyone can perform this exercise without much effort.
6. Plan little Pleasures Throughout a day
It’s a small thing in life that helps in increasing our pleasure. Planning a list of activities to boost your mood can actually help in dealing with a serious mental disorder like depression. Do not feel guilty the whole day for allocating a time to chat with your friends or hanging out with your friends. These things are also equally important in life.
There are many funny and cute videos that can help in making you laugh. It releases the stress from your mind. Be kind to yourself and remember that your life is not worthless. A self-compassion can be a tool in dealing with an adverse condition of depression.
7. Healthy Diet and Herbal Supplements
Opting for a healthy diet plan and herbal supplements can also assist in dealing with menopause depression. Some of the top herbal supplements include many natural ingredients that are capable of treating mild to moderate depression.
Make a diet plan that includes omega 3 and essential fatty acids, as a human brain is composed of 60% essential fatty acids. Feeding your brain with essential nutrients can help in enhancing your brain health and fighting depression.
The findings from the recent research state that an amino acid, tryptophan, which is found in fish, turkey, nuts, seeds, and pulses, boost the production of the hormone named serotonin (a hormone that can boost the feeling of happiness).
Although menopause is a very natural thing that happens to women, it’s not an easy task for women to get over the menopause period. The study shows that an average age of menopause in the United States is 51 years. However, there are also women who struggle with premature menopause.
If you’re suffering from depression during menopause, then my tips must have answered the question, “How to overcome menopause depression?” Following these tips will help you fight your depression. Along with getting rid of depression, it may be important for women to consult a doctor on a regular basis if the menopause symptoms are bothering them a lot. You can also check out the Estroven Review which may help you to cope up with menopause symptoms such as Depression.