How do I know if it’s a low mood or something more serious?
Low mood and depression are often used interchangeably, but they aren't exactly the same thing. Low mood is a short-term feeling of sadness that comes and goes and usually doesn't get in the way of daily life. Depression is a more serious type of low mood that lasts longer and can require treatment.
Low mood
Low mood generally describes a temporary feeling of sadness, hopelessness, or a lack of energy. It’s a normal and common response to life's challenges and is usually not severe enough to get in the way of your normal activities. Low mood can often be managed on your own by doing the things that often help you feel good. These can include things like exercising, spending time with friends or family, or doing your favorite hobbies.
Depression
Depression is a more serious and long-term form of low mood that can affect your daily life. It’s a medical condition that changes the way you think, feel, and act. Some symptoms of depression include:
- Feeling sad and hopeless a lot of the time.
- Losing interest in things you used to enjoy.
- Having trouble concentrating.
- Changes in your appetite or sleep patterns.
- Feeling tired or unmotivated.
- Having physical symptoms like aches, pains, headaches, or digestive problems.
Depression isn’t something that can be resolved on its own. It requires treatment, which may include medication, therapy, or a combination of both. If you’re struggling with negative feelings that won’t go away or are hard to deal with, and they're getting in the way of daily life, talk to a mental health professional.
How do low mood and depression relate to menopause?
During menopause, estrogen levels begin to drop. This can lead to feelings of low mood and even depression. During menopause, there’s a significant increase in the risk of new-onset depression or relapse of depression. One-third of females ages 40-65 say they've experienced depression.*
Low mood, depression, and menopause can often be closely interconnected. The hormonal shifts and other symptoms of menopause can contribute to feelings of sadness, low mood, and depression.
How can I improve my mood during menopause?
Low mood and depression during menopause aren't inevitable or unstoppable. While it’s common to experience mood changes during perimenopause, there are things you can do to manage and alleviate these symptoms.
- Exercise can be an effective way to boost mood. It may also help with stress and sleep, which can make you feel better overall.
- Healthy eating can also help with low mood and depression during menopause. A balanced diet with lots of fruits, vegetables, nuts, beans, and whole grains can help emotional health. Additionally, avoiding processed and sugary foods can help to reduce the risk of mood swings and other symptoms. When we eat healthier, we may feel better, which can also improve our mood.
- Try ways to reduce stress, like mindfulness, meditation, yoga, or deep breathing. These can help calm your mind and reduce stress and anxiety, which can improve your mood.
What treatments can help a low mood during menopause?
Besides lifestyle changes, there are several treatments that can help with low mood and depression during menopause. These can include medications like antidepressants and therapies like mindfulness-based cognitive therapy. During perimenopause, some doctors may also suggest systemic estrogen therapy (menopause hormone therapy) for those with depressive symptoms and bothersome menopause symptoms.
It's important to work with a healthcare provider to determine the best course of treatment for low mood and depression during menopause. A healthcare provider can help to assess the severity of the symptoms and determine the most appropriate treatment.
Remember, menopause is a natural part of life, not a disease. It may be challenging, but it’s nothing to be afraid of or ignore. Taking steps to manage low mood and depression during menopause can help improve overall well-being and quality of life.
*Data from Attitudes & Usage study conducted in August 2021 with 4,578 female participants ages 40-65. Funded by Kenvue.
