Embracing The Change: Emotional Wellbeing for Menopause

Here you’ll find all the worksheets and information you need to put into practice what you’ve learned as well as some helpful resources.

What we learned:

We explored how Cognitive Behavioural Therapy (CBT ) can help to reduce unpleasant symptoms of menopause such as night sweats, hot flushes, sleep problems, anxiety, and depressive symptoms. We discussed how although we can’t eradicate these natural symptoms, we can start to feel empowered to take control back of our body and mind and make some positive changes.

We introduced the 5 areas model as a way of understanding how our thoughts, behaviours, emotions and physical symptoms can create a vicious cycle that can make us feel quite stuck. We looked at how CBT techniques such as thought reframing, worry management and breathing exercises can help break these cycles. We provided top tips for self-care, clothing, bedding, diet and better sleep.

Helpful resources: 

Menopause Support and Advice from The Menopause Charity www.themenopausecharity.org/menopause  

Menopause Matters www.menopausematters.co.uk

Daisy Network Charity www.daisynetwork.org  

Menopause Cafe www.menopausecafe.net 

Menopause ADHD and Autism Community Support Group - At Spark Community Space, Portsmouth – monthly. (See Facebook) 

Menopause Resources | Symptom Management, Tips and Research — The Menopause Space ww.themenopausespace.com/toolkit 

NHS menopause pages www.nhs.uk/conditions/menopause/ 

Menopause: diagnosis and management (nice.org.uk) www.nice.org.uk/guidance/ng23/resources/menopause-diagnosis-and-management-pdf-1837330217413 

Draft update for NICE guidelines www.nice.org.uk/guidance/GID-NG10241/documents/draft-guideline