Menopause, Stress & Mood The impact of stress and moving together towards balance and peace Meghan Lefkowitz, LCSW Integrative Psychotherapist Sutter Institute for Health and Healing

Menopause and the impact on mood Menopausal hormonal fluctuations can contribute to an increased risk for depression and anxiety. Higher chronic stress or higher menopause-related stress = higher cortisol levels. Cortisol influences sleep, mood and immune function

The Stress Response During a stressful event, the brain signals the body to release a surge of adrenaline and cortisol, the body adjusts to suppress functions not needed for immediate survival. Blood and oxygen are redirected to parts of the body to support your ability to fight or run. Fight or Flight Sympathetic Nervous System

The Stress Response o The fight or flight response is a natural survival mechanism triggered in response to perceived threats or stressors. o This response is essential for dealing with immediate challenges, but chronic activation of the sympathetic nervous system can lead to negative health effects over time, including increased inflammation, high blood pressure, gastrointestinal disorders and impaired immune function.

Types of Stress Severe experiences of stress/trauma o Acute stress = traumatic event exposure o Chronic stress or complex trauma = ongoing exposure to traumatic events; an ongoing lack of physical or emotional safety. Menopausal stress o Disturbances in emotions due to hormonal changes or imbalances o Physical stress (hot flashes, insomnia, weight changes) o Perimenopause and caring for children o Menopause and caring for children and aging parents o Feeling alone or isolated o Feeling a loss of identity Who might be more impacted by stress and feel more easily dysregulated o Those who have experienced trauma o Highly sensitive people o Empaths o Intergenerational trauma Uncontrolled menopause-related stress, trauma exposure, sensitivity to stress, = ongoing perceived threat = ongoing activation of the sympathetic nervous system

Neuroplasticity o Neuroplasticity, also known as brain plasticity or neural plasticity, refers to the brain's remarkable ability to adapt, reorganize, and change throughout an individual's life. o Through neuroplasticity, the brain can form new neural connections and strengthen existing ones in response to relaxation practices. This rewiring can help regulate emotional responses and reduce the hyperactivity of the stress-related areas of the brain. Over time, the brain can become more resilient to stress and better equipped to manage emotional reactions, ultimately leading to a more balanced and adaptive stress response.

Parasympathetic Nervous System o The primary function of the parasympathetic nervous system is to promote rest, relaxation, and restoration of the body's internal processes. It helps conserve energy, regulate digestion, slow heart rate, and stimulate functions of the body that aid in recovery and maintaining a balanced state. Essentially, the parasympathetic nervous system helps the body "rest and digest" in contrast to the "fight or flight" response of the sympathetic nervous system.

The Impact of Stress Reduction When the parasympathetic nervous system is activated, it promotes a state of relaxation, this activation leads to positive physical impacts on the body and mood. o Reduced heart rate and blood pressure: The parasympathetic nervous system's activation slows down the heart rate and reduces blood pressure, contributing to a state of calmness and relaxation. o Improved digestion: The "rest and digest" response supports enhanced gastrointestinal functions, including increased digestive enzyme secretion. o Enhanced nutrient absorption: When the parasympathetic nervous system is dominant, the body is better able to absorb and assimilate nutrients from food o Strengthened immune system: reduction in inflammation and promotion of immune cell activity o Reduced muscle tension o Improved sleep o Decreased anxiety o Increased ability to relax and better respond to stress Through engaging in regular stress reduction practices and through connecting with others, accessing feelings of peace becomes easier with time.

Guided Meditation

Tips for making stress reduction a workable part of your everyday life • Start with a brief (3-5 minute) meditation in the morning of simply following the breath. • Build a meditation or deep breathing practice into natural pauses in your day. • Use guided meditations or relaxation videos on youtube. • Find a local meditation group, friends or a partner to practice with. • Schedule in your intentional relaxation activities and set alarms!

Book Recommendations The Myth of Normal Trauma, Illness and Healing in a Toxic Culture Gabor Mate The Body Keeps Score Brain, Mind and Body in the Healing of Trauma Bessel Van Der Kolk Peace is Every Step The Path of Mindfullness in Everyday Life Thick Nhat Hanh Burnout The Secret to Unlocking the Stress Cycle Emily Nagoski, Amelia Nagoski