How can Positive Psychology interventions improve menopausal symptoms?
Menopause affects a billion people globally [1] and we barely talk about it.
Mostly women ‘soldier on’ through difficult symptoms, often at a time of complex family changes. (children going to university, ageing parents, perhaps divorce) I’m keen to focus on how we can help women to transition though menopause in a gentle and supported manner, utilising scientifically proven Positive Psychology resilience methodologies that are chosen by the individual and supported by those around her.
What is Menopause?
Natural menopause is defined as ‘the permanent cessation of menstrual periods, determined retrospectively after a woman has experienced 12 months of amenorrhea without any other obvious pathological or physiological cause’. [2]
Menopause can last for 8-10 years and occurs at a median age of 52.
(Perimenopause can start significantly earlier). It signifies complete ovarian follicular depletion, with resulting estrogen loss. Women experience differing levels of symptoms.
The Physical, Emotional and Psychological aspects of Menopause
Physical symptoms include – Irregular periods, hot flushes, night sweats, fatigue and insomnia.
Emotional and Psychological elements of menopausal oestrogen loss include emotional outbursts, anger, mood swings, irritability, poor concentration, memory lapses, anxiety and depression.
Menopause and work
Imagine this for a moment; You’re at work, you may have slept poorly, had night sweats and you’re tired, you might feel emotional (I used to cry at adverts) you’re unable to concentrate fully and unsurprisingly, you might feel anxious. Then, in the middle of a business meeting you have a hot flush. You feel like you’re on fire and your clothes are soaked with sweat. How can this still be the elephant in the room? Is our lack of dialogue at work a fear of being perceived as weaker? less able in some way? momentarily ‘off our game’? How do we practice authenticity if we are a menopausal woman working in a predominantly male environment?
If you recognize all of this, you’re not alone. A British Menopause Society survey showed that a third of women said that menopause impacted their work life. There are a couple of pioneering organisations that are holding menopause awareness workshops for women and their leadership teams. (Pensions Agency. Severn Trent Water) They understand the commercial impact of wellbeing in an aging workforce and they seem to be opening the dialogue in an ethical and meaningful way.
Menopause and Resilience
So, how might we tackle this better? From a Positive Psychology perspective resilience interventions are a great place to start, resilience is a construct and has many subjective elements, it is influenced by perception, however perception is altered during the menopause due to diminishing oestrogen supplies. This makes for a complex emotional picture that is often difficult to interpret. It can be very difficult to separate out which feelings and emotions belong to which event or biological change. Studies of resilience have consistently shown that even among children exposed to multiple stressors, only a minority develop serious emotional disturbances. [3] Further research [4] shows that “natural menopause did not have negative mental health consequences for the majority of middle aged healthy women” The recommendation was that “Evaluation and treatment of the middle aged female patient should rest more on her specific life circumstances and risk factor characteristics than on her menopausal status”. Sadly, the NHS simply don’t have the resources to address anything other than individual symptoms. The holistic approach recommended above is missing in reality, so what can we do?
Interventions that can build resilience through menopause
Menopausal women often describe feeling ‘out of control’ as a result of fluctuating oestrogen levels, regaining some control can be empowering.
Building resilience during menopause can help significantly. I have made some suggestions below of interventions and activities that you might like to try under the headings of Cognitive Resilience, Emotional Resilience and Behavioural Resilience. You can determine which interventions you choose by using the resilience questionnaire mentioned below or simply by choosing activities that resonate with you, pick one and have a go. If you want a recommendation ‘Self Compassion’ is a great place to start – Watch Brene Brown’s TED talk and go from there.
It’s important to remember that you’re not alone in this. You will have a Mother, Sister, Aunt, Friend or Colleague who is experiencing similar things. Talk things through with them. Be understanding, kind, helpful and compassionate and if it’s possible to laugh about it together then all the better. Laughing helps.
It can be exceptionally difficult to get clarity in the midst of menopause, be kind to yourself and let me know how you get on.
Cognitive Resilience – Thinking positively and constructively |
| Encourage an open dialogue about menopause at work. It’s a wellbeing issue. |
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| Emotional resilience – Coping constructively with emotions |
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| Behavioural resilience –Taking effective action |
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References:
- Healthline.com
- BMA.org.uk
- The Kauai Longitudinal Study
- Matthews, Wing, Kuller, Meilahn & et al, 1990
- Linley et al 2010
- Park Seligman and Peterson 2004
- Brene Brown 2015
- Friborg, Hjemdal, Rosenvinge & Martinussen, 2003
- Williams & Penman, 2014
- Levinson 2011
- Brene Brown 2015
- Williams & Penman, 2014
- Fredrickson 2011
- Reivich and Shatte 2003
- Fredrickson 2011
About the author: Janette Kirk-Willis is a Positive Psychology Coach and HR Consultant. She has coached in blue chip organisations for 25 years. She was recently a Wellbeing panel member at the ‘Women of the World Festival’ in her home city of Exeter positivelyflourishing.co
‘We Are The Positive Psychology People’
Thank you Janette for sharing these great tools….It’s great to normalise the menopause as something so natural. It’s part of our journey forwards…and I would say the menopause is a transformative time in lots of positive ways. We might be letting go periods….wayhay! but we are gaining a stability and understanding of ourselves which once the choppy waves of adjustment subside, we are able to feel the calm waters of a deeper womanhood.
Why is it that something that happens to every woman on her journey is still considered such a taboo subject, especially in the workplace? We need far more of this open discussion and sharing, so that women can be empowered through this incredibly transformative period of their life. A fabulous article with some really positive and insightful suggestions. Thank you Janette for bringing such light and guidance to the subject, no doubt you will help countless women with this enquiry.
What a well written piece addressing and highlighting the issues that many refuse to discuss or dismiss as “is it that time”.
I will certainly be following this author who has a handle on the subject matter superbly well.
I read the article with interest and thought the list of interventions (cognitive, emotional and behavioural) were very useful, not just for women going through the menopause but also for anyone going through challenging times and seeking to achieve a “firmer footing” in terms of their mental and physical resilience. I shall keep the list by my bedside and select a different intervention or activity as each resonate with me and my circumstances.
A very helpful and insightful article, raising greater awareness is key, not just for the women experiencing the challenges and the changes the menopause can bring, but their friends, family and for society in general.
The list of interventions is a really helpful signpost for those looking to find a way of dealing with the unsettling times that the menopause or any kind of change can bring.
It’s a very natural part of life for a woman, so it’s important we each find our own “way” with it, by approaching it with greater awareness it can be a truly enriching time of transformation.
Thank you for sharing Janette.