Know Your Bad Thoughts

Or How CBT Helps Fight Menopausal Depression

Mood swings are common among menopausal women. If you happen to be one of the few unlucky ones who feel down during menopause, you have a lot of options for dealing with the problem. CBT - cognitive behavioral therapy - is one common form of therapy known to be effective in boosting your mood for the long term.


Depressed Mood

Though not common, depressive moods do happen to menopausal women. They can express themselves in thinking negatively about yourself, the world as a whole, and having negative expectations about the future. You may withdraw and feel even worse as a result.


How CBT can help:

CBT differs from traditional Freudian psychoanalysis, which explores childhood happenings and traumas to get to the root of the problem. CBT, on the other hand, focuses on solutions, and not on the reasons why the problem exists. CBT makes you aware of overly negative thoughts so that you can gradually learn how to manage them.


Managing them happens in two important steps:

1. Increase activity

To do this, you should recognize the things you value about yourself and life in general. You must also know what you like doing and what you would like to do in 5 years. Armed with this knowledge, you will then start doing what you used to like but stopped doing after you got depressed. The key here is to engage in pleasant activities.

2. Become less self-critical

Be aware that low mood is not always caused by facts but also by your perspective of the situation. Ask yourself if the view you have of yourself is accurate and if the same would be said about you by a family member or a close friend.

Talk to other people, this will give you a different and helpful perspective. Gradually do things that you once enjoyed or new things, and write down three things that went well at the end of each day. Even if they are small, as this can lift your mood. CBT encourages people to value their qualities, strengths, and competencies. If problems are persistent, e.g. money, health, and so on, then consider all the options you have with someone else, and seek their practical help and advice.

Research shows CBT can show results in as few as 4-8 sessions. CBT is available in individual and group sessions. Guided self-help versions of the therapy also exist in the shape of apps, podcasts, CDs, and books.

Make sure you’re relying on a well-trained, certified and experienced therapist, whether in a group or individual session or guided self-help treatment.
Has CBT helped any of you? Please tell us all about it. This way, you can help others too.

Source: My Luna Editor.

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