Let's understand your menopause journey
Have you noticed feeling different lately? Perhaps you're more emotional than usual, feeling tired for no obvious reason, or finding it difficult to concentrate.
Menopause is not a sudden transition. It happens gradually over several years. Menopause has increasingly been recognised across Australia as a hidden crisis, with growing national awareness about its impact on women's mental health, workplaces and quality of life.
During the years leading up to menopause (perimenopause), hormone levels begin to fluctuate. Your menstrual cycle may become irregular, periods may become lighter or heavier, the number of days of menstrual flow may reduce, or you may skip periods altogether before they stop completely for 12 consecutive months.
Most women experience menopause between 45 and 55 years of age, with the average age around 51 years.
- Around 1.9 million Australian women aged 45–64 years are currently living through perimenopause or menopause.
- Research also shows that approximately one in four women experience moderate to severe psychological symptoms, including anxiety, depression or significant emotional distress during this life stage.
Although menopause is a natural life transition, it is still surrounded by stigma, making many women feel reluctant to discuss their symptoms or seek support. Every woman's experience is unique, and there is no "right" way to experience menopause however, with community awareness we can help in reducing stigma and encourage women to seek support earlier.
“Menopause is not simply a reproductive transition it is also a brain health transition. Mood changes, anxiety and depression are real symptoms and deserve understanding, support and appropriate care” - Professor Jayashri Kulkarni, psychiatrist and women's mental health expert.
Three Key Stages of Menopause
ļ»æ
| Perimenopause | Menopause | Post Menopause |
|---|---|---|
| Hormones begin to fluctuate. | A specific point in time | Hormone levels remain lower. |
| Periods become irregular. | 12 consecutive months without a period | Some symptoms improve while others may continue. |
| Flow may become lighter, heavier or shorter. | Marks the end of reproductive years. | Focus shifts on healthy ageing and long-term wellbeing. |
| Physical and emotional symptoms may begin. |
ļ»æHow Menopause Can Affect Your Mood?
Women with a history of Premenstrual Dysphoric Disorder (PMDD) or severe depression may experience more intense emotional symptoms during perimenopause.
When levels of estrogen and progesterone changes during the perimenopause and menopause stage it influences brain chemicals which are responsible for regulating mood, sleep, memory and emotions.
These experiences are common, unpredictable, may feel completely fine some days, while on other days even a small task or challenges could feel overwhelming. However, recognising these early changes can help understand what your body is telling you towards seeking professional support.
Early Signs to Recognise
While every woman experience menopause differently. Some might experience only a few symptoms or many, and they may come and go over time.
| Physical symptoms | Emotional and mental health symptoms |
|---|---|
| Hot flushes | Mood swings |
| Night sweats | Anxiety |
| Irregular periods | Depression or persistent low mood |
| Shorter / longer menstrual flow | Brain fog and poor concentration |
| Fatigue / low energy | Irritability |
| Sleep difficulties or insomnia | Feeling overwhelmed |
| Joint & muscle aches | Reduced motivation |
| Headaches | Social withdrawal or isolation |
| Heart palpitations | Feeling misunderstood by family or friends |
| Heavy menstrual bleeding that may contribute to iron deficiency | Reduced self-confidence |
Menopause Across Cultures
Menopause is experienced differently across cultures. In many Culturally and Linguistically Diverse (CALD) communities, menopause is often misunderstood or rarely discussed because of cultural beliefs, language barriers or stigma. Some women may feel embarrassed to seek help or believe they should simply "put up with" their symptoms. Creating culturally safe and respectful conversations helps women access support earlier and improves emotional wellbeing.
Ways to Support Your Health and Wellbeing
There are many practical steps you can take to support yourself before seeking medical treatment.
- Listen to your body: Give yourself permission to rest when you feel tired.
- Keep moving: Regular walking, stretching, yoga or gentle exercise can improve mood, sleep and energy.
- Eat nourishing foods: Choose foods rich in calcium, iron, vitamin D and protein while staying well hydrated.
- Prioritise sleep: Develop a relaxing bedtime routine and maintain consistent sleep habits.
- Stay connected: Spend time with family, friends or trusted people. Talking about your experiences can reduce feelings of isolation.
- Manage stress: Practice mindfulness, meditation, breathing exercises or activities that help you relax.
A holistic approach: Dr Preeti Khillan
Obstetrician and Gynaecologist, advocates for a holistic approach to menopause care.
She encourages women to combine healthy lifestyle habits, regular physical activity, balanced nutrition, and emotional wellbeing strategies with personalised medical care. When appropriate, she also recommends discussing menopausal hormone therapy (MHT) and other treatment options with a qualified healthcare professional to develop an individualised plan that best supports each woman's needs and quality of life.
Support is available: Seek professional advice when symptoms persist
If symptoms begin affecting your work, relationships or daily life, speak with your GP or a menopause-trained healthcare professional.
In Australia, many organisations provide education, webinars, online resources and post menopause wellbeing programs that focus on healthy ageing, bone health, heart health and ongoing emotional wellbeing including the following:
The Mental Health Foundation Australia provides mental health education, peer support groups, wellbeing programs, referral pathways and community engagement activities that help reduce isolation and strengthen emotional wellbeing.
Phone: 1300 643 287
Email: admin@mhfa.org.au
Additional Menopause Programs and Services within Australia including Local hospital menopause clinics, Community menopause support groups and Women's health centres across Australia.
You are not alone. Menopause is a natural life transition, and with the right information, support and professional care, women can move through this stage with confidence, resilience and hope.
References
- Almeida, O. P., et al. (2024). Mental health in midlife women: Depression and anxiety during the menopausal transition. The Lancet Regional Health – Western Pacific. https://doi.org/10.xxxx/xxxxx (Replace with the final DOI or publication details if you cited a specific Almeida et al. paper.)
- Australasian Menopause Society. (2023). Information sheets. https://www.menopause.org.au/health-info/information-sheets
- Australian Bureau of Statistics. (2023). National, state and territory population. https://www.abs.gov.au
- Department of Health and Aged Care. (2023). National Women's Health Strategy 2020–2030. Australian Government. https://www.health.gov.au/resources/publications/national-womens-health-strategy-2020-2030
- Jean Hailes for Women's Health. (2024). Understanding menopause. https://www.jeanhailes.org.au
- Kulkarni, J. (2021). Menopause and mental health. Monash Alfred Psychiatry Research Centre. https://www.maprc.org.au
- Mental Health Foundation Australia. (n.d.). Wellness Hub Psychology Clinic. https://mhfa.org.au
- Monash University. (2024). Professor Jayashri Kulkarni. https://www.monash.edu/medicine/psych/matc
- National Institute for Health and Care Excellence. (2024). Menopause: Diagnosis and management (NG23). https://www.nice.org.uk/guidance/ng23
- Royal Australian College of General Practitioners. (2024). Managing menopause. In Guidelines for preventive activities in general practice. https://www.racgp.org.au
- Women's Health Victoria. (2023). Menopause information and resources. https://www.whv.org.au
- World Health Organization. (2022). Menopause. https://www.who.int/news-room/fact-sheets/detail/menopause
Blog Written by Masters of Social Work Interns: Julia Salvedia, Ruwandi Omesha Perera & Nisha Khadka
Blog Art Designed by Media Intern: Bianca Joncevski
