5 Ways to Manage Menopause depression or Anxiety

Depression and Anxiety are two of the symptoms of menopause. During this time of our lives, there are so many changes happening that can cause anxiety and depression. Although there are medications that can help with anxiety and depression, I like to lean toward some other natural practices to calm these symptoms. Here are 5 that can help with these symptoms.

1. Practice mindfulness-based practices.

There are many simple ways to practice mindfulness. Some examples include:

·      Pay attention. It's hard to slow down and notice things in a busy world. Try to take the time to experience your environment with all of your senses — touch, sound, sight, smell and taste. For example, when you eat a favorite food, take the time to smell, taste and truly enjoy it.

·      Live in the moment. Try to intentionally bring an open, accepting and discerning attention to everything you do. Find joy in simple pleasures.

·      Accept yourself. Treat yourself the way you would treat a good friend.

·      Focus on your breathing. When you have negative thoughts, try to sit down, take a deep breath and close your eyes. Focus on your breath as it moves in and out of your body. Sitting and breathing for even just a minute can help.

2. Get enough sleep, drink enough water, and eat a healthy diet.

·      Diet and nutrition affect virtually all aspects of our health. Eating a healthy, balanced diet has been shown to reduce the risk of a myriad of health conditions from heart disease and stroke, to diabetes and obesity. Diet can also affect our mental health with several studies suggesting that certain diets may reduce the risk of developing depression and anxiety.

·      Sleep offers the body and brain time to restore and recover, affecting nearly every tissue in the body. According to the National Sleep Foundation, most adults need at least 7 to 9 hours of sleep yet almost one third of Americans are getting less than 6 hours per night. Sleep deprivation increases the risk of health conditions like diabetes, heart disease, and stroke. Prolonged sleep deprivation can also affect concentration and other cognitive functions.

·      Water Every system in the human body counts on water to function, and the brain is no exception. In fact, about 75 percent of brain tissue is water. Research has linked dehydration to depression and anxiety, because mental health is driven primarily by your brain’s activity. Long story short, dehydration causes brain functioning to slow down and not function

3. Take the necessary steps to support your mental health by discussing it with your doctor and investing in a therapist or counselor.

·        Talking about what is going on and how you are feeling is essential to healing.  Do not be too proud to seek help.

4. Make an effort to nurture yourself by practicing self-compassion and self-care on a regular basis. 

·        Self-Care is essential to your mental health.  The more you practice taking care of your needs the less you will experience depression and anxiety.  

5. Try to get more physical activity whether that be walking, swimming, yoga, or anything else that you enjoy doing at least 3 times per week for at least 30 minutes each time you’re exercising.

·      Exercise is a cornerstone of health and benefits nearly every system in the body. Many of the benefits are seen immediately, like reduced anxiety, lowered blood pressure, and better sleep. Consistent exercise offers even more long term benefits including better weight management, stronger bones, and a reduced risk of more than 35 diseases.

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Alyssa