Menopause Can Affect Your Mental Health
接近中年通常会增加压力，焦虑和恐惧。这可以部分归因于身体变化，例如雌激素和孕激素的水平降低。潮热，出汗和更年期的其他症状可能会导致干扰。
也可能会发生情感变化，例如担心变老，失去家庭成员或离开家的孩子。
对于某些女性来说，更年期可能是孤立或沮丧的时期。家人和朋友可能并不总是了解您正在经历的事情，或者给您所需的支持。如果您遇到困难，则可能会增加焦虑或抑郁。
每个人偶尔会感到难过。但是，如果您经常感到难过，泪流满面，绝望或空虚，您可能会遭受抑郁症。抑郁症的其他症状包括：
- 烦躁，沮丧或愤怒的爆发
- 焦虑，躁动或躁动
- feelings of guilt or worthlessness
- loss of interest in activities you used to enjoy
- 麻烦集中或做出决定
- 记忆失误
- 能源短缺
- sleeping too little or too much
- 食欲改变
- 无法解释的身体疼痛
更年期期间的激素水平改变可能会影响您的身体和情感健康。同样，雌激素的快速下降可能不是影响您心情的唯一因素。以下因素也可能使更年期期间焦虑或抑郁症的可能性更大：
- 绝经前诊断抑郁症
- 对更年期或衰老的想法的负面感觉
- 压力增加，无论是工作或个人关系
- discontent about your work, living environment, or financial situation
- 低自尊或焦虑
- 不感到周围的人的支持
- lack of exercise or physical activity
- smoking
更年期期间的抑郁症的治疗方式与生活中的任何其他时间一样。您的医生可能会规定生活方式的改变，药物，治疗或这些选择的组合。
在将抑郁症归因于更年期之前，您的医生将首先想排除任何症状的身体原因，例如甲状腺问题。
After making a diagnosis, your doctor may suggest the following lifestyle changes to see if they provide natural relief from your depression or anxiety.
足够睡眠
Many women in menopause experience sleep problems. Your doctor may recommend getting more sleep at night. Try to follow a regular sleep schedule by going to bed at the same time each night and waking up at the same time each morning. Keeping your bedroom dark, quiet, and cool while you sleep may also help.
Get Regular Exercise
定期运动可以帮助减轻压力，同时增加您的能量和情绪。尝试每周五天至少每天进行30分钟的运动。例如，去游走或骑自行车，在游泳池里游泳或打网球比赛。
在每周的日常活动中至少包括至少两次肌肉加强活动的会议也很重要。举重，抵抗带和瑜伽的活动可能是不错的选择。一定要与您的医生讨论计划的锻炼程序。
Try Relaxation Techniques
Yoga, tai chi, meditation, and massage are all relaxing activities that can help reduce stress. They may also have the added benefit of helping you sleep better at night.
戒烟
研究表明,绝经期女性吸烟are at a greater risk of developing depression, compared to nonsmokers. If you currently smoke, ask for help quitting. Your doctor can give you information about smoking cessation tools and techniques.
寻求支持小组
Your friends and family members may provide you with valuable social support. However, sometimes it helps to connect with other women in your community who are also going through menopause. Remember, you’re not alone. There are others who are also going through this change.
如果改变生活方式不会带来缓解，您的医生可能会查看其他治疗选择。例如，可以推荐激素替代疗法，抗抑郁药或谈话疗法。
Low-Dose Estrogen Replacement Therapy
Your doctor may prescribe estrogen replacement therapy, in the form of an oral pill or skin patch. Research suggests that estrogen replacement therapy may provide relief for both physical and emotional symptoms of menopause. However, estrogen therapy may also increase your risk of breast cancer and blood clots.
抗抑郁药疗法
如果您的替代疗法不是您的选择，那么您的医生可能会开出传统的抗抑郁药。这些可能会在短期内适应生活的变化，或者您可能需要更长的时间。
谈话疗法
孤立的感觉可能会阻止您与朋友或家人分享您的经历。您可能会发现与训练有素的治疗师交谈会更容易，他们可以帮助您应对所面临的挑战。
更年期期间的抑郁症是可治疗的疾病。重要的是要记住，有几种治疗方案可能有助于缓解症状并提供更改的策略。与您的医生交谈，发现哪些选择可能是最有效的。