Navigating Emotional Distress During Menopause

Reviewed by Ng Siew Siew, Founder of 3rd Chapter Works

A woman in a blue shirt covers her face with her hands, conveying stress. Soft lighting creates a contemplative mood against a blurred background. — Menopause is a profound phase of change that can bring emotional distress.

Menopause marks a profound shift in a woman’s life — a natural biological transition that often carries emotional and psychological weight. While we’ve previously explored the physical symptoms of menopause, this article delves into the emotional challenges many women experience, and offers insights and strategies to better manage them.

By understanding the roots of this distress and applying practical approaches, women can navigate menopause with greater emotional resilience and self-compassion.

Memory and Mental Fog

Stack of old letters tied with string, vintage photos, and a fountain pen on a light table, creating a nostalgic atmosphere. — Categorising them as "ageing" is reductive too, as these are just natural bodily processes that all women go through at some point in their lives. It is never indicative of one's age or mental sharpness.

What happens: Many women report experiencing “brain fog,” forgetfulness, and difficulty concentrating during menopause. These changes can feel disorienting and frustrating.

Clarifying the misconception: These symptoms are not signs of cognitive decline or aging. Instead, they are linked to hormonal fluctuations — especially declining estrogen levels — and are common during the menopausal transition.

What you can do:

Engage in mentally stimulating activities like puzzles or learning something new.
Prioritize rest, exercise, and hydration.
Keep a journal or to-do list to manage forgetfulness effectively.

Real-world example: A study by Dr. Miriam Weber at the University of Rochester Medical Center confirmed that 60% of menopausal women report memory difficulties — yet these changes are temporary and not linked to long-term cognitive issues.

Sleep Disturbances and Fatigue

A person sleeps on a gray pillow in dim lighting, covered by a textured quilt, near a closed window blind, creating a cozy, restful mood. — It is therefore important to address sleep issues through lifestyle modifications, sleep hygiene practices, and, if necessary, medical interventions.

What happens: Night sweats, insomnia, and restless sleep can disrupt rest and cause chronic fatigue, affecting mood, focus, and overall quality of life.

What you can do:

Establish a consistent sleep routine.
Avoid caffeine and screens before bedtime.
Use cooling sheets and light sleepwear to manage night sweats.
Seek medical advice if symptoms persist.

Practical tip: Cognitive Behavioral Therapy for Insomnia (CBT-I) has shown strong results in improving sleep among menopausal women. Ask your healthcare provider about access to such programs.

Emotional Impact of Fertility Loss

Hand holding two freshly picked red radishes with green leaves and dirt. Background is blurry green indicating a garden setting. — It may lead to a sense of loss, grief, or questioning of personal identity.

What happens: The end of reproductive capability can trigger feelings of grief, loss, or a shift in one’s identity — particularly for those who associate womanhood closely with motherhood or caregiving roles.

What you can do:

Allow yourself space to process these feelings without judgment.
Explore new personal goals and life purposes.
Join support groups to connect with others on similar journeys.

Inspiration: In her book The Wisdom of Menopause, Dr. Christiane Northrup emphasizes how this stage can be an awakening — not a loss — inviting women to reclaim their power and priorities.

Sexual Health and Intimacy

Two hands reaching for each other in a purple hue. The background is softly blurred, creating a sense of connection and warmth. — Make it a point to encourage open communication, explore different forms of intimacy, and seek marriage counseling in order to reduce any potential distresses.

What happens: Physical changes such as vaginal dryness, decreased libido, and discomfort during sex can affect intimacy and relationship satisfaction.

What you can do:

Use lubricants or consult your doctor about estrogen therapy.
Practice open communication with your partner.
Redefine intimacy beyond intercourse — through emotional closeness, touch, and mutual understanding.

Proactive step: Couples therapy or sex therapy can be an empowering resource to navigate this transition together.

Cultural and Societal Pressure

This is especially so in Singapore, where resources on menopause are scarce and a lack of understanding of what is happening to one's body leads to much distress.

What happens: In many Asian societies, including Singapore, menopause remains a taboo topic. The lack of public awareness and support often causes women to suffer in silence, feeling shame about their changing bodies or reduced performance at work or home.

What you can do:

Speak up — normalize menopause by sharing your experience within your circles.
Demand better workplace support for midlife women.
Follow platforms like Surety that offer community, resources, and education.

Surety’s role: We are actively shifting narratives by building a supportive ecosystem that empowers women, educates society, and breaks the silence surrounding menopause.

Embrace the Shift; Distress no more!

Menopause is not an end — it’s a new chapter. While it may bring emotional distress, it also offers an opportunity for reflection, self-care, and personal growth. By equipping yourself with knowledge and seeking support, this transition can become a time of empowerment and clarity.

You’re not alone and you don’t have to walk this journey alone. Surety is here for you, every step of the way.

Reach out to us at: contact@suretysg.com.

Let’s build a better experience for every woman, together.

Disclaimer:This article is for informational purposes only and is not a substitute for professional medical advice. Please consult a qualified healthcare provider for personalized recommendations. This article has not been reviewed by medical professionals or legal authorities.