Depression

What is it?

During menopause, hormonal fluctuations can cause emotional instability. Many people experience feelings of sadness, mental exhaustion, and lack of energy. This is not imagined: a drop in estrogen truly affects mood.

Why does this happen?

• The decrease in estrogen disrupts neurotransmitters such as serotonin, which regulate your mood.
• Symptoms like insomnia and hot flashes can be mentally exhausting.
• Hormonal changes come on top of the psychological challenges of this life stage, such as physical changes and aging.
  This combination can intensify depressive feelings.

How you may feel:

• Tired upon waking, even after a full night’s sleep
• No interest, even in things you used to enjoy
• Frequent crying spells or, on the contrary, emotional flatness
• Dark thoughts, feelings of guilt, or a negative self-image

Concrete lifestyle tips:

• Deep breathing: Start each morning with 3 minutes of deep breathing to calm your nervous system.
• Walk outdoors: Move for 20 minutes in natural light to support your mood.
• Mood-boosting foods: In the morning, eat eggs, skyr, or cashew nuts; they promote serotonin production.
• Limit caffeine and alcohol: Avoid coffee and alcohol for 3 days and observe the effect on your mood and sleep.
• Fixed bedtime: Go to bed at the same time every night with dimmed lights for more rhythm and rest.

Emotional support and guidance:

• Social contact: Call a friend or join a warm women’s group.
• Therapy: See therapy as mental hygiene; certain methods can help lift you out of the fog.
• Plan pleasure: Schedule a weekly moment for fun in your calendar, not as an option but as a necessity.
• Daily gratitude: Write down three small things every day that make you happy. This trains your brain for positivity.

A few more useful avenues:

• Vitamin D: Have your vitamin D level checked; deficiency is common and can worsen symptoms. Always do this under medical supervision.
• Light therapy: Try light therapy, especially in autumn or winter, to stimulate serotonin production.
• Phytotherapy: Explore plant extracts such as saffron (standardized to crocin), rhodiola, or griffonia as support for your mood.

In conclusion

Do you recognize yourself in this? Know that you are not alone. What you feel is real. Allow yourself gentleness: less pressure, more patience.