CBT for Menopause
Supporting Your Wellbeing Through Change
Menopause is a natural stage of life, yet for many women it can feel overwhelming and disruptive. The physical and emotional changes that come with menopause and perimenopause (the years leading up to menopause) can affect not only your health and wellbeing but also your work, relationships, and overall quality of life.
Understanding Menopause and Perimenopause
Perimenopause is the transition phase before menopause, when hormone levels begin to fluctuate.
Menopause marks the end of menstrual cycles, typically diagnosed after 12 months without a period.
During these times, women often experience:
Hot flushes and night sweats
Sleep difficulties and persistent tiredness
Aches, stiffness, and changes in energy levels
Mood swings, irritability, or feeling low
Anxiety, worry, or loss of confidence
Trouble focusing, “brain fog,” or memory lapses
Changes in relationships and intimacy
These challenges can affect not just you, but also those around you – family, friends, and colleagues may notice the impact.
How Talking Therapies Can Help
While menopause is a physical process, your thoughts, emotions, and behaviours play a major role in how you experience and cope with it. Talking therapies such as Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), and Mindfulness-based approaches can provide practical tools and emotional support.
Benefits of CBT and other therapies:
Reframing unhelpful thoughts – for example, shifting from “I can’t cope with this tiredness” to “This is difficult, but I can use my coping plan today.”
Managing excessive worry and anxiety – using structured strategies such as worry diaries or thought-challenging.
Improving sleep routines – developing calming bedtime practices, reducing screen time, and learning relaxation exercises.
Adjusting physical activity – introducing gentle exercise, stretching, or yoga to improve energy and reduce aches.
Values-based action (ACT approach) – reflecting on what matters most to you (e.g., health, family, career) and taking small, meaningful steps in that direction.
Mindfulness and self-compassion – learning to be present with your experience without judgment, and treating yourself kindly when symptoms feel overwhelming.
Practical Examples
Sleep difficulties: Working with a therapist to create a personalised wind-down routine, practice mindfulness before bed, and reduce racing thoughts.
Mood swings: Learning to pause, notice your emotional state, and use breathing techniques or self-soothing strategies before reacting.
Workplace struggles: Using CBT tools to manage “brain fog” with lists, reminders, and planning tools; building confidence to ask for support.
Relationships: Improving communication skills and exploring how to express needs openly, rather than withdrawing or feeling misunderstood.
Acknowledging the Journey
Coping with menopause is hard work. It is not a quick fix – it takes time, effort, and self-compassion. Working with a trained therapist can help you explore your challenges, set realistic goals, and develop strategies that work for your unique situation.
✨ Menopause is a life transition, not a life sentence. With support, awareness, and new skills, you can learn to navigate this change and rediscover a sense of balance, confidence, and wellbeing.
