Menopause can be a scary time! Cognitive Behavioural Therapy can help you understand your emotions and eliminate negativity. Use this to manage your stress and cope with overwhelming feelings. We have provided a number of tips and resources outlining the benefits of CBT.
CBT is a talking therapy used to tackle feelings of negativity or uncertainty. It changes your thought pattern by eliminating negative emotions and encouraging positivity.
CBT works through your every day thoughts and feelings. It allows you to talk through your thoughts, identifying the route of your negativity. CBT can help you tackle overwhelming problems by shifting your mindset, helping you manage your stress and improve your overall well-being.
The menopause can be a very stressful time. Stress can actually trigger menopausal symptoms, and make existing ones worse. This includes your low mood, hot flashes, and anxiety. All of which can contribute to your feelings of confusion and fear.
CBT can help you identify these upsetting feelings and teach you to approach them in a different way. It will encourage adopting a more positive mindset. By eliminating your negative thoughts you can introduce a relaxed state of mind.
CBT is commonly used for:
Self-guided CBT can be done on your own time and in your own space. It is a great way to gain control over your own emotions when moving forward.
CBT with a therapist has also shown to be very effective in reducing menopausal symptoms. Often, you can get a referral from your doctor on the NHS. There may be a waiting time, but you should be able to access therapist support. In the UK the therapist led CBT that you can access on the NHS will be a general programme, rather than one which focuses on menopause specifically.
What can you expect from a CBT therapist?
CBT is focused on problem solving. It encourages techniques that eliminate your negative emotions. By isolating positivity, it teaches you to change your overall mindset. It's a tool to manage your mental health for life - and once you pick it up you should be able to apply it to different situations.
Mindfulness, on the other hand, directly approaches your negative emotions. It allows you to accepts them as a normal part of human experience rather than fighting them. Mindfulness teaches you to embrace that negativity as part of the present moment.
Both are very effective in supporting you through your menopause. To learn more about mindfulness and how it can be used during your menopause, have a look at our 'Mindfulness' article!
nhs.uk. n.d. Cognitive Behavioural Therapy (CBT). [online]
Available at: https://www.nhs.uk/conditions/cognitive-behavioural-therapy-cbt/ [Accessed 20 May 2020].
Gillihin, S., 2016. Therapy Without A Therapist?. [online] Psychology Today.
Available at: https://www.psychologytoday.com/intl/blog/think-act-be/201609/therapy-without-therapist [Accessed 20 May 2020].
Ackerman, C., 2020. 25 CBT Techniques And Worksheets For Cognitive Behavioral Therapy. [online] PositivePsychology.com.
Available at: https://positivepsychology.com/cbt-cognitive-behavioral-therapy-techniques-worksheets/ [Accessed 18 May 2020].
Mayoclinic.org. n.d. Cognitive Behavioral Therapy - Mayo Clinic. [online]
Available at: https://www.mayoclinic.org/tests-procedures/cognitive-behavioral-therapy/about/pac-20384610 [Accessed 18 May 2020].