My Journey with Mindfulness: Navigating Menopause with MBCT
Estimated Reading time: 4 minutes
In this article I share insights from my transformative 20-year mindfulness journey, from battling burnout as a junior doctor to becoming a passionate mindfulness teacher. My early discovery of the health and healing effects of mindfulness propelled me into an exploration of the scientific foundations of mind-body medicine.
Together, we’ll explore the evidence-backed benefits of Mindfulness-Based Cognitive Therapy (MBCT) in navigating the complexities of menopause, providing tangible strategies to enhance overall well-being, resilience and self-compassion.
The Mind-Body Connection: A Personal Revelation
I would like to begin by taking you on a personal journey – a journey that started 2 decades ago during my challenging days as a junior doctor. Back then, the long hours and high stress environment had me burning out without even realising it.
The long hours and high stress environment had me burning out without even realising it.
I began experiencing irritable bowel syndrome (IBS) and other stress-related symptoms such as headaches, anxiety, teeth grinding at night, and a persistently low mood. It was during a visit to a gastroenterologist for IBS that I got a reality check – there wasn’t much he could do, but he did recommend something ground-breaking at the time: A Mindfulness- Based Stress Reduction (MBSR) program. I had never heard of mindfulness but I was desperate, so I dove in.
To be honest, I was sceptical at first, but over the 8 weeks of the program, something quite unexpected happened. I developed a heightened awareness of my body. I could detect subtle tension and tightness before it snowballed into full-blown pain. I also became more attuned to my thoughts, realising how they influenced my emotions and physical well-being. This newfound awareness empowered me to take-action, employing brief breathing practices to calm my mind and relax my body. It worked! This awareness gave me the power to choose a different response instead of reacting mindlessly.
Over a few months, my physical symptoms gradually faded away. The interesting thing is, back in medical school, we hadn’t been taught anything about mind-body medicine. In fact, we viewed it with suspicion. Fast forward to today, and there’s ample evidence supporting the connection between our thoughts, emotions, and physical health. We now know that stress hormones can wreak havoc on our immune system and increase inflammation, potentially leading to various illnesses, from heart disease to digestive disorders and even cancer.
I continued to practise mindfulness over the years and have found it a practical tool for navigating challenges in various aspects of my life, including difficult family relationships, parenting and now menopause! The more I delved into the science behind it, the more compelled I felt to share these techniques with my patients. That’s what led me to become a mindfulness teacher myself.
Mindfulness and Menopause: Bridging the Gap
We know that about 80% of women go through the challenging symptoms of menopause every year including hot flushes and night sweats.
We know that about 80% of women go through the challenging symptoms of menopause every year, and, while some women cope well with these changes, others struggle and describe their symptoms as being distressing and debilitating. Not only does psychological distress arise directly from mood disturbances caused by hormonal fluctuations, but it may also be compounded by our reactivity to unpleasant symptoms such as hot flushes, night sweats and ageing in general. In addition, women in mid-life have really busy lives – careers and family responsibilities all contributing to anxiety and worry.
There is a demand for psychological and behavioural approaches that have the potential to mitigate responses to symptoms associated with menopause while enhancing resilience and coping abilities. Mindfulness-Based Cognitive Therapy (MBCT) is one such approach that may complement existing treatments for menopausal symptoms. It combines mindfulness training with cognitive therapy to bring awareness to mind states that perpetuate stress, anxiety and depression as well as teaching women self-compassion, thereby reducing distress.
Evidence-Based Support: What the Studies Say
Research suggests that mindfulness programs are effective in alleviating menopausal symptoms. They predominantly impact the psychological dimension of symptoms by lessening reactivity and diminishing the perceived severity of symptoms. Initial investigations have hinted at a notable decrease in cortisol levels, aligning with the stress response. Women in the studies report reduced frequency and severity of hot flushes and night sweats or being less bothered by them, significantly improved sleep, less anxiety and depression, and perceived stress.
Tailoring MBCT for Menopausal Well-being
While Menopausal Hormone Therapy (MHT) might be the most effective treatment for symptoms, women who choose not to use it, or for whom it’s contraindicated could benefit from MBCT. This is especially true for those experiencing anxiety, low mood, poor sleep or struggling with the adjustments to menopausal changes.
Even women who are using pharmacological treatment may benefit, since they may still be struggling to manage stress and reactivity. MBCT offers a variety of usable strategies that can be applied throughout one’s life to break cycles of stress, exhaustion and unhappiness. The benefits are diverse and impactful.
The MBCT for Menopause Well-being program comprises 8 consecutive sessions of 2 hours each over 8 weeks, conducted in a small, supportive, online group. Consistent attendance and engagement in between sessions will maximise benefits. The program entails the following:
Experimenting with various mindfulness meditation practices ensuring that by the end of the program, you will be familiar with the practices that work best for you
Experimenting with various mindfulness meditation practices ensuring that by the end of the program, you will be familiar with the practices that work best for you
Learning to anchor your awareness in the moment, while you become more aware of your thoughts, emotions and body sensations
As your awareness increases, learning to respond to situations with choice rather than reacting automatically
Exploring barriers to being mindful and how to deal with them
How to skilfully manage difficult thoughts, emotions and sensations (such as hot flushes) with self-compassion
Opportunity for discussion and questions as we explore strategies for managing menopausal symptoms, stress and sleep
Creating a personalised self-care plan with the goal of bringing mindfulness into your everyday life.
Summary
In conclusion, my journey with mindfulness has been profound, and I’m passionate about sharing this tool, especially with women navigating the challenges of perimenopause and menopause.
MBCT, backed by evidence, offers a holistic approach to enhance well-being during this transformative stage of life. If you’re ready to break the cycle of distress and embrace a more resilient, compassionate self, consider joining the MBCT journey. It might just provide the resources you’ve been looking for.
References/Citations
Carmody, J.F. et al. (2011) ‘Mindfulness training for coping with hot flashes’, Menopause, 18(6), pp. 611–620. doi:10.1097/gme.0b013e318204a05c.
Enjezab, B. et al. (2019) ‘The effect of mindfulness-based cognitive therapy on quality of life in Perimenopausal women’, Iranian Journal of Psychiatry and Behavioral Sciences, 13(1). doi:10.5812/ijpbs.86525.
John, J.B. et al. (2022) ‘How effective the mindfulness-based cognitive behavioral therapy on quality of life in women with Menopause’, Journal of Mid-life Health, 13(2), pp. 169–174. doi:10.4103/jmh.jmh_178_21.
Khandelwal, S. (2019) IMS Menopause live, Mindfulness as Menopausal Treatment - Australasian Menopause Society. Available at: https://www.menopause.org.au/members/ims-menopause-live/mindfulness-as-menopausal-treatment (Accessed: 01 December 2023).
Molefi-Youri, W. (2019) ‘Is there a role for mindfulness-based interventions (here defined as MBCT and MBSR) in facilitating optimal psychological adjustment in the menopause?’, Post Reproductive Health, 25(3), pp. 143–149. doi:10.1177/2053369119835964.
Sanada, K. et al. (2016) ‘Effects of mindfulness-based interventions on salivary cortisol in healthy adults: A meta-analytical review’, Frontiers in Physiology, 7. doi:10.3389/fphys.2016.00471.
Sood, R. et al. (2019) ‘Association of mindfulness and stress with menopausal symptoms in midlife women’, Climacteric, 22(4), pp. 377–382. doi:10.1080/13697137.2018.1551344.
You can learn more about MBCT and how it helps women to alleviate symptoms in perimenopause and menopause in the recent podcast episode with Dr Lydia Altini.
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