The Mindset Shifts That Can Help You Process & Thrive During Menopause

During perimenopause, menopause, and postmenopause, there are very real physiological changes that happen in the body that affect how women feel. Women often experience increased anxiety1, higher rates of depression1, sleep disturbances2, overall mood changes3, and cognitive impairment4 like brain fog. In fact, 85% of women5 report experiencing symptoms of some kind to varying degrees during these stages. 

These changes arise due to a complex, interrelated set of conditions, explains physician Suzanne Gilberg-Lenz, MD, author of The Menopause Bootcamp. 

“There are intricate neurotransmitter and hormonal changes that impact the brain and cells of the nervous system,” she says. “They vary from individual to individual and from day to day, but cognition, mood, and sleep are significantly impacted by menopausal-transition-related changes. These, in combination with the cognitive dissonance of changing physical and mental symptoms, can have a huge impact on an individual's perspective.” 

There are many ways to address these symptoms—which range from medical intervention to supplements and lifestyle changes. 

“The cultural narrative of negativity surrounding aging in a female body and lack of education about menopausal transition can contribute even more pressure and confusion,” says Gilberg-Lenz.

"There are cultures and societies around the world where women do not fear menopause… and that correlates with fewer symptoms," she explains. For instance, she explains that in Japan, the word for menopause is konenki, which means "renewed energy." Mosconi adds, "It means a new phase of life. It's something that should not be dreaded." Perhaps not so coincidentally, research has found that Japanese women report fewer menopause struggles8 than women in the U.S. 

Similarly, "In some parts of India, women gain status after menopause," Mosconi explains. "They have more freedom, they're looked up to, and they don't have symptoms of menopause9 other than a change in eyesight." 

The way we view menopause can change. With these mindset shifts, informed from experts, you can feel more empowered to take on a new era of life. 

Menopause is quite literally the end of having a menstrual cycle. This sets off the changes in hormones in the body, which can result in the symptoms associated with menopause.

While some view this as a time of “ending,” it can be viewed as a new beginning—one without the constraints of fertility, the monthly hormonal cycle, and unattainable expectations forced upon women during their younger years. 

On a professional level, this can be a time of professional development and a renewed sense of self, notes Shepard. 

“I think for women who have a career and a career path, a lot of times this is approaching the height of their career,” says Shepard. “I think that there's a lot of benefit to this. We are wiser, we have life experiences, and we are much more sure of ourselves.” 

And embracing this new phase can be hugely empowering in the workplace. 

“There’s a sense of self-actualization, self-realization, self-awareness that comes with menopause and postmenopause,” says Shepard. “Some of the things that took up a lot of time and energy—devoting to taking care of others, for example—we don’t have to worry as much about. It’s just a time in your life where you understand who you are, why you do things you do, and have the freedom to do those things.”

Menopause is a transitional phase of life—and like all transitions, there are opportunities for rediscovery. 

Part of this rediscovery is physical, as there are real changes happening in the body, notes Shepard. “Some of the changes associated with menopause come down to the disconnect between the mind and body, in the sense that the body starts to respond differently to things you once did,” she says. “And these changes can affect how a woman thinks about herself. A lot of women struggle with this when they do certain things and they don’t get the outcome they’re looking for.” 

For example, many women find that workouts11 that once suited them are no longer as effective. Because of decreased estrogen, many women find it harder to build lean muscle mass. 

While this can, of course, be frustrating—it can also be a time to get curious about the body and discover new ways to support yourself. 

Gilberg-Lenz also notes that women can use this transition as a time to fuel new interests and rediscover parts of themselves—which may help them flourish with this new phase of life. 

“By developing a growth mindset—being curious and staying open—we are rewarded with another third or even half of our lives that can be filled with creativity and renewed sense of purpose,” she says. “This is a new phase of adulthood, where we get to center ourselves—one in which we’re recognized for our value and explore the universe from a perspective of wisdom and experience.”

Yes, menopause can be a profoundly empowering time—with the right mindsets. And these mindset shifts need to be encouraged not just for the women who are experiencing menopause, but for the community as a whole. 

“Those that have support, community, resources, and education have less difficulty coping with this transition—but the majority of us enter into the period of time with little to no preparation. We would never allow adolescents to do as they enter their own massive hormonal, physical and spiritual transition of puberty,” says Gilberg-Lenz, noting that this is why it’s so important to have these discussions and education around menopause.