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Menopause and Mental Health: Navigating Changes with Confidence

10/18/2024

Menopause is a significant life transition that every woman will experience, yet it is often surrounded by misconceptions. We hope to be helpful in opening up the conversation and creating more clarity. One of the most important aspects of menopause that is frequently overlooked is its impact on mental health. Understanding these changes and learning how to navigate them with confidence can make this phase of life more manageable and empowering.

Understanding the Link Between Menopause and Mental Health
Menopause marks the end of a woman's reproductive years, typically occurring between the ages of 45 and 55. This transition is characterized by a decline in estrogen and other hormones, which can lead to a variety of physical symptoms like hot flushes, night sweats, sleep disturbances and a change in how we store fat. Part of this is because estrogen is in every cell of the body. With every cell in our body changing, it is inevitable that we feel the bodies adjustment to this. The psychological effects can be just as profound, if not more so.

The hormonal fluctuations during menopause can significantly impact neurotransmitters in the brain, leading to mood swings, anxiety, depression, and even cognitive changes such as memory lapses and difficulty concentrating, often related to as "brain fog". It's not uncommon for women to experience feelings of irritability, sadness, or overwhelm during this time.

Common Mental Health Challenges During Menopause

Mood Swings and Depression: The drop in estrogen can affect serotonin levels, a key neurotransmitter that regulates mood. This can result in feelings of sadness, irritability, and even depression. It's important to recognise these mood changes as a natural part of menopause rather than a personal failing.
Anxiety: Many women report an increase in anxiety during menopause. This can be linked to both hormonal changes and the stress of adjusting to the physical and emotional shifts occurring during this phase.
Sleep Disturbances: Sleep problems are common during menopause due to night sweats, hot flushes, and hormonal changes. Poor sleep can exacerbate mood swings, anxiety, and cognitive difficulties, creating a vicious cycle.
Cognitive Changes: Memory lapses, difficulty concentrating, and brain fog are frequent complaints during menopause. While these cognitive changes are typically temporary, they can be distressing.

Strategies for Managing Mental Health During Menopause

Educate Yourself: Understanding what to expect during menopause can reduce anxiety and help you feel more in control. Knowledge empowers you to take proactive steps in managing your mental health.
Lifestyle Changes: Regular exercise, a balanced diet, and good sleep hygiene can help manage mood swings and anxiety. Exercise, in particular, is a natural mood booster, releasing endorphins that can counteract depressive symptoms. Don't underestimate the impact of looking after yourself in these ways on a daily basis.
Mindfulness and Relaxation Techniques: Practices like yoga, tai chi, meditation, and breath work can help reduce stress and anxiety. These techniques promote relaxation and help you stay centered during emotional ups and downs.
Seek Support: Talking about your experiences with friends, family, or a therapist can be incredibly helpful. Support groups for women going through menopause can also provide a sense of community and shared understanding.
Consider Professional Help: If mood swings, anxiety, or depression become overwhelming, don't hesitate to seek help from a mental health professional. Therapies like cognitive-behavioral therapy (CBT) can be effective, and in some cases, medication may be recommended.
Hormone Replacement Therapy (HRT): For some women, HRT can alleviate both physical and psychological symptoms of menopause. However, it’s important to discuss the risks and benefits with your doctor to determine if it’s the right option for you.

Embracing the Change
Menopause is a natural part of life, and while it comes with its challenges, it also offers an opportunity for growth and self-care. By acknowledging the mental health impacts and taking steps to address them, you can navigate this transition with confidence and resilience.

Remember, you’re not alone in this journey, and it’s okay to seek help and support along the way. With the right tools and mindset, menopause can be a time of self-discovery, empowerment, and renewed focus on your mental and emotional well-being.

Our sister business Tay Wellbeing: Women and Family may help you to find the additional support and tools to live well that you are looking for. Please see our social media for updates at facebook.com/taywellbeing and at instagram.com/taywellbeing, in the run up to our service and website launch towards the end of the year. We are currently already offering specific CBT for Menopause and other hormonally informed psychology provision so please get in touch with us [email protected]

Cognitive Behavioural Therapy for anxiety and depression

9/27/2024

Cognitive Behavioral Therapy (CBT) is a widely recognized and effective treatment for anxiety and depression. It is based on the idea that our thoughts, feelings, and behaviors are interconnected, and that changing negative thought patterns can lead to changes in feelings and behaviors. Here are some of the key benefits of CBT in treating anxiety and depression:
1. Evidence-Based and Effective

High Success Rate: Numerous studies have shown that CBT is effective in treating a wide range of mental health disorders, particularly anxiety and depression. It is considered the gold standard in psychotherapy.
Long-Term Benefits: CBT not only helps in reducing symptoms in the short term but also provides long-term tools to prevent relapse.

2. Structured and Goal-Oriented

Clear Framework: CBT is structured, with specific goals set in collaboration between the therapist and the client. This clarity helps keep therapy focused and efficient.
Progress Tracking: Patients can track their progress over time, which can be motivating and reinforce the sense of achievement.

3. Focus on Practical Skills

Coping Strategies: CBT teaches practical skills, such as how to identify and challenge negative thought patterns, problem-solving, and stress management. These skills are valuable for managing anxiety and depression and can be used throughout life.
Behavioral Activation: For depression, CBT often includes strategies like behavioral activation, which encourages patients to engage in activities that can boost mood and reduce feelings of hopelessness.

4. Empowerment and Self-Efficacy

Self-Help: CBT empowers individuals by teaching them how to be their own therapist. This self-help approach builds confidence and self-efficacy, reducing dependency on external help.
Active Participation: Patients are active participants in their treatment, which can enhance their commitment to the process and increase the likelihood of success.

5. Flexibility and Adaptability

Tailored Treatment: CBT can be tailored to fit the individual needs of each patient, making it a flexible option that can be adjusted as therapy progresses.
Various Formats: CBT can be delivered in different formats, such as individual therapy, group therapy, or even self-guided online programs, making it accessible to a wide range of people.

6. Reduces Risk of Relapse

Relapse Prevention: By equipping individuals with tools to manage their thoughts and behaviors, CBT reduces the risk of future episodes of anxiety and depression.
Maintenance Strategies: CBT often includes planning for the future and developing strategies to maintain mental health gains, even after therapy ends.

7. Cost-Effective

Short-Term Intervention: CBT is typically a short-term treatment, often requiring fewer sessions than other forms of therapy, which makes it cost-effective.
Long-Lasting Effects: The skills learned in CBT can lead to lasting change, potentially reducing the need for future treatment and related costs.

8. Improves Other Aspects of Life

Better Relationships: By improving communication skills and emotional regulation, CBT can lead to better relationships with family, friends, and colleagues.
Enhanced Overall Well-being: The benefits of CBT often extend beyond reducing symptoms of anxiety and depression, leading to improvements in overall well-being, including increased resilience, better sleep, and improved physical health.

ConclusionCBT is a powerful tool in the treatment of anxiety and depression. It offers a structured, evidence-based approach that empowers individuals with practical skills, reduces symptoms, and provides long-lasting benefits. Whether used alone or in conjunction with medication, CBT can significantly improve the quality of life for those struggling with distressing thoughts and feelings, and help to change the way they engage with life.

Online Therapy: How It Works and Who Can Benefit

6/3/2024

Life throws us curveballs, and sometimes, we need a helping hand to navigate the challenges. Therapy has long been a valuable tool for improving mental health and well-being, but traditional in-person therapy can come with hurdles like busy schedules, limited access to qualified professionals, and even cost concerns.

This is where online therapy steps in.

What is Online Therapy?

Online therapy is a convenient and effective way to receive professional mental health support from a regulated therapist – all from the comfort and privacy of your own home (or wherever you have a secure internet connection!). Sessions are conducted virtually, using video calls.

How Does it Work?

The process of online therapy is similar to traditional in person therapy. Here's a general outline:

Contact us: Book in for an initial free consultation to see if Tay Psychology would be a good fit for you and what you are looking for from therapy.
Initial Assessment: During your first session(s), you'll discuss your goals and concerns with your therapist. This helps them develop a personalized treatment plan.
Therapy Sessions: You'll meet with your therapist regularly (usually weekly or fortnightly) for sessions that last 50-60 minutes. These sessions can involve talk therapy, cognitive behavioural therapy (CBT), eye movement de-sensitisation reprocessing (EMDR), compassion focused therapy (CFT), acceptance and commitment therapy (ACT) or other techniques best suited to your needs.

Who Can Benefit from Online Therapy?

Online therapy can be a powerful tool for anyone seeking mental health support. Some particular benefits include:

Flexibility: Online therapy enables you to schedule sessions around your work or family commitments without having to factor in travelling times.
Support from anywhere: If you live in a location with limited access to therapists, online options eliminate geographical barriers. If you travel often or work away, engaging online allows you to have therapy without interruption.
Reduces associated costs: Online therapy reduces associated costs such as travel, and parking.
What works for you: The virtual setting might work best for you, it might feel easier to talk and to be yourself online.

Is Online Therapy Right for Me?

While online therapy offers numerous advantages, it might not be the perfect fit for everyone. Here are some things to consider:

Technology comfort level: You should feel comfortable using technology for video calls and communication.
Confidential space: You will need to have a place where you can speak freely and not be concerned about others around you or in the household overhearing.
Self-motivation: Online therapy requires a level of self-motivation to attend sessions and complete any personal practice encouraged by your therapist.
What you want help with: Depending on what you want help and support for, it might be that sessions in person are also a helpful part of the journey of therapy for you.

Taking the First Step

View our contact page or email us at [email protected] to book in for an initial free 20 minute consultation. This is essential for us to get a sense of whether we would be best placed to meet your needs, and to give you an opportunity to ask any questions you may have.

We have a number of clinicians who work only online. We also have clinicians who do a mix of in person and online work. We will consider your preferences for appointments and your therapy needs in linking you up with the best match for you.

References

Catarino, A., Harper, S., Malcolm, R., et al. (2023). Economic evaluation of 27,540 patients with mood and anxiety disorders and the importance of waiting time and clinical effectiveness in mental healthcare. Nat. Mental Health 1, 667–678. https://doi.org/10.1038/s44220-023-00106-z
Fernandez, E., Woldgabreal, Y., Day, A., Pham, T., Gleich, B., & Aboujaoude, E. (2021). Live psychotherapy by video versus in-person: A meta-analysis of efficacy and its relationship to types and targets of treatment. Clinical psychology & psychotherapy, 28(6), 1535–1549. https://doi.org/10.1002/cpp.2594
Kumar, V., Sattar, Y., Bseiso, A., Khan, S., & Rutkofsky, I. H. (2017). The Effectiveness of Internet-Based Cognitive Behavioral Therapy in Treatment of Psychiatric Disorders. Cureus, 9(8), e1626. https://doi.org/10.7759/cureus.1626

The Path to Managing Stress: Insights from Acceptance and Commitment Therapy (ACT)

6/2/2024

In today's fast-paced world, stress has become a constant companion for many of us. Whether it's deadlines at work or studying, challenges in personal relationships, or the global issues highlighted in the news, stress seems to be lurking around every corner. Getting frustrated at ourselves for being stressed, or at other people or events for being the stressor, doesn't tend to get us very far. Sometimes we cannot eliminate or control the stressor, and sometimes we can't just "stop stressing". Acceptance and Commitment Therapy (ACT) offers a different type of approach. ACT encourages us to change our relationship with stress, embracing it as part of the human experience, focusing on what we can control, and living a meaningful life in spite of it.

Understanding ACT

Acceptance and Commitment Therapy (ACT) is a form of psychotherapy that helps us to focus on what matters, how we want to live, and uses strategies to help us to develop flexibility when rigidity in how we think or act is unhelpful, and to be mindful when our attention has lost focus in distraction, anxiety or negativity This approach is particularly effective in managing stress because it acknowledges that while we can't always control the external events happening around us that cause stress, that we can be mindful of how we are being affected by stress, consider how much attention we are giving the stressors, and focus on the control we do have - over our actions and responses.

The Six Core Processes of ACT

To navigate stress from an ACT perspective, it's helpful to understand its six core processes:

Cognitive Defusion: Learning to perceive thoughts, images, emotions, and memories as what they are—simply bits of language and passing phenomena—and not what they say they are.
Acceptance: Actively and openly accepting the experience without trying to change it. It's about making room for unpleasant feelings, sensations, and urges instead of fighting them.
Contact with the Present Moment: Being fully aware of the here-and-now, experiencing the world directly and without judgment. This mindfulness allows us to decrease the impact of stress by focusing on what is actually happening rather than what might happen, which is when we become anxious.
Observing the Self: Recognising that we can observe ourselves and what we are experiencing rather than getting hooked by the thoughts or emotions and spiraling into overwhelm. By connecting with this skill of observing ourselves we can see our thoughts and feelings from a new perspective.
Values Clarification: Identifying what is truly important and meaningful to us—our values. These are chosen qualities that can guide us in how to behave in the world. Sometimes we need to check in with ourselves, that we are living by our values rather than the values of those around us. Values could be something like kindness, independence, creativity.
Committed Action: Taking effective action guided by our values, even if it brings discomfort. This is about doing what matters to you, even when it's hard.

Applying ACT to Manage Stress

Embrace Your Feelings: Instead of fighting against stress or negative emotions, allow yourself to feel them. Acknowledge your feelings without judgement and give yourself permission to experience them fully. When we let ourselves feel something, and disengage from negative thinking about the feeling, by staying in the here and now, emotions can change in a matter of minutes.
Defuse Your Thoughts: When you're stressed, your mind can become your worst enemy, with negative thoughts amplifying your anxiety. Practice seeing your thoughts for what they are—that they are just things going through your head at a point in time, and don't have to mean anything more significant than that. You might even label them: "I'm having the thought that I can't handle this." and add "that doesn't mean that this is a true reflection of reality, it's just a thought going through my head." You can then choose what you want to focus thinking about, this might be remembering a really wonderful memory that makes you smile.
Stay in the Moment: Bring your attention back to the present whenever you find yourself worrying about the future or ruminating on the past. Engage in mindfulness practices like deep breathing, or sensory awareness exercises to anchor yourself in the now. For instance, try to notice all the things you can hear, see, touch, smell and even taste when you are becoming stressed. You can even use your imagination to bring to mind things you would like to smell and taste.
Connect with Your Values: Reflect on what is truly important to you. What values do you want to guide your life? Let these values be your compass, directing your actions and decisions, especially in times of stress.
Take Committed Action: Identify small, manageable steps you can take to live in alignment with your values, even when you're stressed. This might mean setting boundaries, prioritising self-care, or reaching out for support. Remember, it's not about eliminating stress but aiming to reduce its impact on you and choosing to live a meaningful life in spite of it.

Stress might be an inevitable part of life, but it doesn't have to control it. Through the lens of Acceptance and Commitment Therapy, we can learn to manage stress by accepting what we feel, connecting with our values, and taking committed action in the face of discomfort. By practicing these principles, we can cultivate a life of richness and meaning, and minimise the impact of the stressors we face.