Archive for February, 2025

Empowering Women Through Menopause

Written by Terri Bly, PsyD, LP

The first time my doctor told me I was heading into menopause, I was horrified. I couldn’t even get myself to say the word “menopause” out loud, let alone share this new development with anyone else. While I realize this was not a logical reaction, I also don’t think I’m the only one who has been reluctant to embrace this stage of life. 

Since then, I’ve moved beyond associating menopause with shame, thanks in part to the growing chorus of women working to break the stigma associated with menopause and regarding it instead as an empowering stage of life that we can and should embrace. 

Understanding the Menopause Transition

If it has been twelve months or more since your last period, then congratulations: you are in menopause. If you have your ovaries surgically removed, you go through menopause immediately following surgery. For everyone else, menopause typically happens in your late 40’s or 50’s. At this point, you can no longer get pregnant, and your estrogen and progesterone levels have dropped significantly. Testosterone levels also decline during this stage of life. 

Perimenopause starts several years before menopause, during which time your hormones – and your mood – can fluctuate wildly. Many people also start to experience:

The Importance of Empowering Women Through Menopause

It’s hard to overstate the importance of removing the stigma from menopause while increasing the support people receive during perimenopause and menopause. Ultimately, silence has served as a harmful barrier to evidence-based care for the treatment of menopause symptoms and the prevention of menopause-related health problems. 

Thankfully, there is a growing movement of women and others with female reproductive organs* advocating for a new approach to menopause and aging in general. No longer is menopause a dirty word, and aging women are far less willing to suffer in silence. We are encouraging each other to get educated on how to stay strong and healthy, live vibrant and full lives, and make our voices heard even if no one seems particularly eager to hear them. 

It makes sense, right? If half the population goes through menopause, we should be talking about it – freely, openly and with pride! We should also feel empowered to ask for evidence-based care from our providers to help ease the symptoms that can torpedo our quality of life. By advocating for ourselves and others going through this transition, we can also help prevent the many diseases and health problems we are more susceptible to because of menopause.

Supporting Women’s Health During Menopause

In the 1960s, hormone replacement therapy (HRT) was introduced as a way to reduce menopause symptoms caused by the loss of estrogen. Although it became wildly popular almost immediately, HRT was soon wrapped in controversy, due in part to a complex tangle of flawed research studies and misinterpretations of those studies. It’s also fair to say that fear-mongering, along with a societal belief that women shouldn’t need treatment for a “natural process” like menopause, made it almost impossible for accurate information about HRT’s safety to cut through the noise. Even now, with ample evidence suggesting that the benefits of HRT appear to far outweigh the risks for most people, many healthcare providers and the public continue to question whether HRT is an appropriate treatment for menopause.

Fortunately, an increasing number of healthcare providers have been willing to let research guide their interventions, and the past few years have seen a surge in comprehensive menopause care, including HRT. Providers also have become more vocal about encouraging midlife patients to prioritize “strong over skinny,” emphasizing strength-training and protein intake over weight loss. 

Evidence-Based Treatment Options

Most FDA-approved treatments for symptoms focus on hot flashes. However, hot flashes are just one of many symptoms people experience during perimenopause and menopause. Mood swings, sleep problems, bone density loss, pain during intercourse and reduced sex drive are just a few of the numerous other symptoms people experience as a result of fluctuating hormones. 

Among the treatments for menopause symptoms include: 

  1. Estrogen Therapy: Effective for hot flashes, sleep problems and bone health. Available as a patch, as a pellet inserted under the skin, and as a vaginal cream. Although estrogen therapy isn’t appropriate for everyone, experts estimate just a fraction of women who would likely benefit from it are currently receiving HRT.
  2. Progesterone Therapy: Prescribed in addition to estrogen to reduce cancer risk in people who still have a uterus. Usually taken in capsule form.
  3. Testosterone Therapy: Although testosterone is not approved by the FDA as a treatment for menopause symptoms, many providers prescribe it for women experiencing low libido. It may also help reduce muscle loss associated with menopause. It is typically administered as either a topical cream or is added to the pellet in combination with estradiol.
  4. Antidepressants: For the mood fluctuations that women experience during perimenopause and menopause, anti-depressants continue to be the most commonly prescribed remedy, although some women report relief of symptoms from HRT alone. LynLake offers medication management for those who explore this pathway.

Complementary Treatments for Menopause

In addition to medical treatments, holistic therapies can help alleviate many menopause symptoms. Acupuncture, for example, may help with hot flashes, chronic pain, and sleep issues. Yoga therapy has been shown to help manage anxiety and interrupt negative thought patterns that sometimes arise during menopause. There’s also promising evidence for the use of medicinal plants in easing symptoms like hot flashes and sleep disruption.

Building a Supportive Community

Head over to your favorite social media app and you will find dozens (hundreds?) of women and healthcare providers talking about perimenopause and menopause. I think it’s fair to say this growing online community is largely responsible for the rapid increase in reliable information about and access to menopause care. As women talk to each other about their experiences with perimenopause and menopause, we get a better idea of what is “normal,” what our treatment options are, and when we may want to seek additional help for symptoms that may point to something more serious than fluctuating hormones. 

Celebrating the Menopause Journey

Menopause and its wild little sister, Perimenopause, may not be the easiest stages of life, but they do signal an opportunity to revisit your priorities and let go of some of the trappings that can come with youth. Rather than focus on trying to look like your 30-something self, consider embracing who you are now, focusing on health and strength, relationships and experiences, and seizing opportunities to share with others the hard-earned wisdom you’ve accumulated over the years. 

This is not to discount the emotional challenges, physical aches and pains, and significant life changes that can really take a toll on a person during this stage of life, especially when compounded with the mood swings and sleep disruption that often go with it. If you are struggling to keep your head above water, consider meeting with one of LynLake’s experienced mental health professionals, who can offer support and assistance as you adjust to the many changes happening in your body and in your life. 

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*At times throughout this post, I may use the term “women” on its own, but I want to acknowledge that the information in this post applies to anyone who has female reproductive organs and will experience menopause. 

Depression vs. Seasonal Affective Disorder

As the seasons shift, so can our moods. Many people notice a dip in energy and motivation during the colder, darker months; for some, these changes go beyond the occasional winter blues. If you find yourself feeling persistently down, struggling with motivation, or losing interest in activities you once enjoyed, you may be experiencing seasonal affective disorder (SAD) or another type of depression.

Understanding the differences between depression and seasonal affective disorder—and knowing how to treat SAD—can help you create a treatment plan that works for you.

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Understanding Depression and Seasonal Affective Disorder

Depression is a mental health condition that can occur at any time of the year. It’s characterized by persistent feelings of sadness, loss of interest in hobbies and social activities, changes in sleep and appetite, fatigue, and difficulty concentrating. Depression varies in severity and often requires professional support to manage.

Seasonal affective disorder (SAD), on the other hand, follows a seasonal pattern, most commonly emerging during the winter months when daylight hours are shorter. People who experience SAD may feel sluggish, struggle with motivation, and have difficulty maintaining their usual routines. The symptoms of seasonal affective disorder tend to improve with longer daylight hours in spring and summer.

Recognizing the Symptoms of SAD

The symptoms of seasonal depression are similar to those of major depression, but they tend to follow a seasonal cycle. Common symptoms of SAD include:

If these symptoms primarily appear during the shorter days of fall and winter and improve as daylight increases, you may be experiencing seasonal affective disorder.

How to Treat Seasonal Affective Disorder

Managing symptoms of SAD often requires a combination of lifestyle changes, therapy, and sometimes medical intervention. Here are some effective strategies to improve your symptoms and support your mental health during the winter months:

1. Try Light Therapy with a Light Box

One of the most well-researched treatments for seasonal affective disorder is light therapy. A light box mimics natural sunlight, helping to regulate mood-related hormones like serotonin. Sitting in front of a light box for 20-30 minutes each morning can help improve your symptoms by reducing fatigue and boosting your overall mood. The Mayo Clinic recommends using a light box that provides exposure to 10,000 lux of light, and to use it in the morning (within an hour of waking up). 

2. Stay Active with Regular Physical Activity

Exercise is a natural mood booster. Engaging in physical activity releases endorphins, which help counteract symptoms of depression. If you can also add a short daily walk outside to your routine, that can provide additional benefit, since natural sunlight helps regulate your body’s internal clock and improve your overall well-being. Keep in mind, however, that if you live in a northern region of the country (hello, Minnesota), you may still want to supplement your light exposure with a light box. 

3. Consider Cognitive Behavioral Therapy (CBT)

Cognitive behavioral therapy (CBT) is an evidence-based approach that helps individuals challenge negative thought patterns and develop effective coping strategies. Studies show that cognitive behavior therapy can be a powerful tool in managing symptoms of seasonal affective disorder, providing long-term relief by changing how individuals respond to seasonal changes.

4. Maintain a Consistent Routine

The shorter days of winter can disrupt sleep patterns and daily rhythms. Sticking to a structured routine—waking up at the same time, eating balanced meals, and engaging in regular movement—can help regulate your body’s internal clock and improve your mood. In other words, taking care of your body helps build resilience during the winter months. 

5. Seek Support from a Mental Health Professional

If your symptoms persist or become overwhelming, reaching out to a mental health professional can provide valuable guidance. A therapist or medication management provider can assess your symptoms and recommend appropriate treatments, including therapy or medication if needed. They can also help you learn coping strategies and other ways to reduce the intensity of your depressive symptoms.  

Creating a Personalized Treatment Plan

Everyone’s experience with mental health conditions is unique, which is why a personalized treatment plan is essential. Your approach may include a mix of light therapy, cognitive behavioral therapy, physical activity, and other lifestyle changes. Keeping track of your mood patterns throughout the seasons can help you make proactive adjustments and better manage your symptoms of seasonal depression.

Get Support at LynLake Centers for WellBeing

While seasonal affective disorder and depression share similarities, they require different approaches to treatment. Recognizing the symptoms of seasonal affective disorder early and implementing effective strategies—such as light therapy, cognitive behavior therapy, and lifestyle modifications—can help you take charge of your mental well-being.

If you find yourself struggling, LynLake Centers for WellBeing is here to help. Our compassionate team of mental health professionals provides personalized support to help you navigate seasonal mood changes and create a treatment plan that works for you. Contact us today to schedule an appointment and take the first step toward feeling better.

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