Cognitive Behavioral Therapy for Mood and Sleep Issues

A systematic review and meta-analysis indicate that Cognitive and Behavioural Therapies (CBT) have moderate effects on alleviating menopausal symptoms. These therapies have been shown to help reduce hot flashes, night sweats, depressive moods, insomnia, stress, anxiety, and sexual dysfunction.

A study aimed to create a CBT protocol specifically designed for managing menopausal symptoms in Korean women and to evaluate its impact on various aspects such as overall menopausal symptoms, quality of life, mood disturbances, anxiety, somatic symptoms, and cognitive function. The hypothesis was that this newly developed CBT program would effectively reduce menopausal symptoms and improve the overall quality of life for perimenopausal women.

Night sweats can be a significant challenge for many women, particularly during menopause, often causing disturbances in sleep patterns. When these episodes occur, they can lead to feelings of exhaustion and anxiety, creating a cycle that further exacerbates sleep issues.

Cognitive Behavioral Therapy can be a treatment option for addressing depressed mood in women during the menopause transition and post-menopause. Research indicates that a history of depression is the most significant predictor of experiencing depressive symptoms during this period. Approximately 10% of women are at an increased risk for depressed mood during menopause, though this is often temporary.

There are complex interactions between mood and physical symptoms, such as hot flushes and night sweats. Menopause can impact a woman's self-esteem and contribute to low mood, often fueled by negative perceptions about menopause, societal stigma related to ageing, and the challenges posed by fluctuating hormone levels. These factors, alongside psychosocial stressors that accumulate during mid-life, can exacerbate depressive symptoms.

Some women may also experience premenstrual-like symptoms, which could be linked to hormonal fluctuations. So Cognitive Behavioral Therapy (CBT) can effectively help by providing women with strategies to manage their thoughts and behaviours, thereby reducing anxiety and depressive symptoms associated with menopause. This approach enables individuals to reframe negative beliefs about menopause, develop coping mechanisms for physical symptoms like night sweats, and improve overall emotional well-being.

Yoga and Pilates for Physical and Emotional Wellness

Yoga can be an empowering ally for navigating menopause, offering relief from common symptoms like stress, physical discomfort, mood swings, and sleep disturbances. As women go through this transformative phase, adapting their yoga practice to meet their changing needs can be incredibly supportive. Whether it’s calming your mind, releasing tension (especially from those “meno-rage” moments), or building strength, yoga offers a variety of practices tailored to support you through it all.

Not only does yoga ease menopausal symptoms, but it also helps address the physical challenges of ageing, such as muscle loss, joint stiffness, and mobility issues. By combining mindful movement and breathwork, yoga fosters resilience—both physically and emotionally—empowering you to navigate this phase with greater ease and awareness.

Here’s how yoga can support you during menopause:

• Calming the Nervous System: Yoga helps reduce stress and soothe an overstimulated mind.
• Relieving Menopausal Symptoms: It’s effective in easing hot flashes, joint pain, and discomfort.
• Releasing Physical Tension: Yoga helps unwind and release built-up tension in your body.
• Emotional Balance: It helps manage mood swings, irritability, and anxiety, creating a sense of emotional stability.
• Energy Restoration: Combat fatigue and insomnia, helping you restore your energy and vitality.
• Boosting Metabolism and Heart Health: Regular practice can rejuvenate your metabolism and enhance cardiovascular health.
• Building Strength: Yoga strengthens muscles and supports bone density, which is crucial during menopause.

Yoga Practices for Your Menopausal Journey:

1. Reclining Bound Angle – Supta Baddha Konasana
   This restorative pose is incredibly calming and cooling, making it ideal for balancing your body and mind, particularly during menopause. It helps release tension, promote relaxation, and calm the nervous system, creating a serene, grounding experience.
2. Cat-Cow Pose – Marjaryasana-Bitilasana
   This gentle flow between arching and rounding the spine is perfect for releasing tension in the back and neck, areas often affected by stress and hormonal changes. It helps increase spinal flexibility, boosts circulation, and promotes relaxation, making it ideal for reducing menopausal discomfort.
3. Child’s Pose – Balasana
   This calming pose helps to ground and center you, offering deep relaxation and relief from stress. By gently stretching the lower back, hips, and thighs, it can ease muscle tightness and improve mobility, which is especially helpful as you experience changes in your body during menopause.
4. Legs Up the Wall – Viparita Karani
   A wonderfully restorative pose, Legs Up the Wall encourages circulation and helps to calm the nervous system. It is a great way to relax after a long day, reduce swelling in the legs, and ease tension throughout the body. It also promotes a sense of tranquility and peace, which can be especially helpful for those struggling with insomnia or anxiety.
5. Warrior II – Virabhadrasana II
   Warrior II is a strong, empowering pose that helps build strength, stamina, and confidence. It engages the legs and core, strengthens the bones, and improves balance and posture. It also boosts mental clarity and focus, making it ideal for women who want to feel grounded and powerful as they face the challenges of menopause.
6. Corpse Pose – Savasana
   Often considered the most important pose in yoga, Savasana offers the body a chance to deeply relax and restore. It’s the perfect pose to practice mindfulness and meditation, helping to reduce stress, calm the mind, and achieve emotional balance. This quiet time allows you to integrate the benefits of your practice and leave your mat feeling renewed and refreshed.

How to do it:

• Use a bolster, two blocks, two cushions or blankets, and an eye pillow.
• Position one block upright at the top of the mat and place the other block horizontally about a hand's distance from the top block. Set the bolster at a stable angle over the blocks.
• Sit in front of the bolster, bringing the soles of your feet together, and use blankets under your thighs for additional support.
• Gently recline over the bolster, adjusting as needed, and place the eye pillow over your eyes or forehead. Let your arms rest comfortably by your sides.
• Focus: Concentrate on lengthening and softening your breath. Embrace the sensation of complete relaxation and stay in this position for 5-10 minutes.
• Benefits: This practice helps release physical tension, calms the nervous system, and promotes deep relaxation, making it effective for managing menopausal symptoms like stress and anxiety.