What is Menopause-Informed Therapy?

Lately, you haven’t felt quite like yourself.

You're more tired, more irritable, quicker to lose your patience — even with the people you love. Words slip away when you need them most, and your once-reliable memory feels a little shaky, a little out of reach.

Some nights, you wake up feeling warm, maybe sweating, with a restless kind of dread sitting heavy on your chest.
You wonder if this could be menopause — but even the thought feels overwhelming, like something too big to look at all at once.

There are moments you feel panic rise — sharp, sudden, unfamiliar. You wonder if this is what aging feels like, but it seems too soon. After all, you're still in the thick of it: raising children, managing a career, juggling friendships and family demands. How can everything look so normal on the outside when inside, you feel like you're slowly losing your footing?

You notice it in the mirror. In the closet.Clothes don't fit the way they used to. Your usual makeup or hair products feel like they belong to someone else’s face, someone else's life.

You catch yourself wondering: Is this all in my head? Should I talk to someone? Where would I even begin?

All you know for sure is that you’re tired of feeling like you’re drowning in a thousand little stressors, each one pulling you a little farther from the shore.You just want relief. You just want to feel like yourself again.

While medical interventions like hormone replacement therapy and anti-depressants can provide some symptom relief and preventative care, they don’t always address the whole picture. Many symptoms are without a clear medical solution, or are best supported when therapy and medical care work together.

This is where Menopause Informed Therapy™ comes in.

This approach doesn’t just focus on symptom relief—it also holds space for the deeper emotional, relational, and identity shifts that often arise during this phase of life. Whether you're struggling with changes in self-esteem or body image, feeling disconnected from your relationships or career, facing growing anxiety about aging, or simply sensing that you’ve lost touch with yourself and need something new, you’re not alone. And you don’t have to navigate it alone, either.

Drawing from evidence-based practices like psychoeducation, Emotionally Focused Therapy (EFT), Cognitive Behavioral Therapy (CBT), mindfulness, and radical acceptance, Menopause Informed Therapy offers a comprehensive path forward. Together, we will explore both the hormonal shifts and the larger life transitions that often accompany midlife, helping you build healthy, sustainable coping skills and a renewed sense of self.

Clients who engage in Menopause Informed Therapy often find themselves moving through this season with greater autonomy, clarity, and empowerment—able to make proactive, healthy decisions that create a more satisfying and fulfilling life. It's not just about surviving menopause; it’s about thriving through it, embracing who you are becoming, and reconnecting with your authentic self.

Now that you have a better sense of what Menopause-Informed Therapy is and how it can support you through this transition, let's dive deeper into understanding menopause itself. Knowledge is power, and the more you know, the better equipped you’ll be to navigate the physical, emotional, and relational shifts that come with it. Below, we’ll explore the key things you need to know about menopause—what’s happening in your body, what to expect, and how you can begin addressing these changes with helpful, actionable insights.

Menopause-Informed Therapy™ is a compassionate and holistic approach designed to address the very real physiological and emotional and impacts of the menopause transition.

What Do I Really Need to Know About Menopause?

Before we can really dive into healing and growth, the first step in Menopause Informed Therapy™ is simple but powerful: understanding what’s actually happening.
We start by learning about the menopause transition itself—the symptoms, the emotional and physical impacts, and what kinds of treatments and support are out there for you.

And here’s something really important to know: research shows that education alone can make a huge difference. In fact, a recent meta-analysis found that women who learned more about menopause reported feeling better, managing their symptoms more effectively, and enjoying a better quality of life overall.
Another study found something beautiful too—when husbands were given education about menopause, their wives experienced higher marital satisfaction. (If that piques your interest, I also offer a Menopause Informed Couples Therapy program you might want to explore!)

So let’s start by making sure you have the information you need.
If you're looking for more in-depth, medical resources, I highly recommend checking out the North American Menopause Society website. They have a wonderful library of information and even a tool to help you find Certified Menopause Practitioners including gynecologists and physicians in your area, especially if your current provider isn’t as menopause-savvy as you’d like.

But here, with me, we're going to keep it real and approachable.
Let’s start by talking through what menopause really is, what you might expect along the way, and how it can touch so many parts of your life—from your mood, to your relationships, to the way you see yourself.
Because the more you know, the more power and peace you can start to feel—and you deserve every bit of that.

Isn’t menopause just when my period stops?

Well… yes, but it’s actually a little more complicated than that.

Medically speaking, you’re officially considered to be in menopause on the 366th day (one full year + one day) since your last period. On that day, you're given the diagnosis of “menopause” — and technically, you’ve been in it for a whole year without knowing it! From that point forward, you're considered postmenopausal.

But here’s the thing: the experience of menopause starts well before that one-year mark and continues for some time afterward, too. Your body, your mind, your emotions—they’re already shifting long before your period officially ends, and they keep shifting as you move into your postmenopausal years.

So one of the first mindset shifts we need to make is this:
Rather than thinking of menopause as just a single moment or event, it's much more accurate (and much more compassionate) to think of it as the menopausal transition—a journey your body and self are moving through, not just a line you cross on the calendar.

And understanding that journey is key to feeling more empowered, more prepared, and more connected to yourself along the way.

Okay, So How Long Does Menopause Last?

The short answer? It varies from person to person—but in general, the full menopause transition lasts somewhere between 10 to 15 years.

This includes the years of perimenopause (where symptoms start to show up), the official onset of menopause (remember, that's the 366th day after your last period), and the 2–3 years of postmenopause, when your body is still adjusting to its new normal.

Most women begin this transition sometime between the ages of 45 and 55, with the average age of reaching menopause being around 52.

I know—at first glance, that can feel incredibly daunting. Maybe even endless.
But here’s a gentle reminder: if you think back to when you went through puberty, that transition also took a few years. You experienced huge hormonal shifts, changes in your body, fluctuations in your mood, your mental health, even your sense of identity.
It wasn’t always easy (and maybe it wasn’t your favorite time), but you moved through it—and you grew because of it.

And chances are, there were bright spots during that time too.
Moments where you discovered new parts of yourself… where you stepped into your own voice a little more... where you began to define who you were and who you wanted to become.

Those kinds of experiences are available to you again, right now.
In fact, this might just be the most significant opportunity for self-discovery and renewal you’ve had since adolescence.

I know about hot flashes, irregular periods and rage - what other symptoms should I be aware of?

Oh, the places you’ll go (physically, emotionally, mentally, and relationally) during menopause!

Hormones are the fuel that keep our bodies running.
They tell our organs how to work — especially our brains.
They influence how we think, how we feel, how we regulate emotions, manage stress, experience desire, feel safe, and sleep soundly (or not).

When we understand that the menopause transition brings the most profound and system-wide hormonal shift since puberty — or pregnancy — it makes sense that symptoms can show up almost anywhere.
Sometimes obvious.
Sometimes downright strange.
Sometimes deeply personal, affecting not just our bodies, but also our relationships with ourselves and with others.

And here’s the thing:
Not every woman experiences the same symptoms.
Not with the same intensity.
Not at the same pace.
It’s a uniquely personal journey — and that can be both validating and, yes, frustrating.

Beyond the "big three" most people know about — hot flashes, irregular periods, and the infamous menopause rage — you might find yourself wondering:
"Is this menopause… or just regular depression?"
Or you might not even realize that something seemingly random, like an itchy inner ear canal, could actually be tied to hormonal changes rather than allergies or bad luck.

The list below isn’t exhaustive, and seeing a symptom in yourself doesn't automatically mean it’s menopause-related.
But having this information can give you something powerful:
✨ Validation.
✨ Understanding.
✨ A language to use when you talk to your healthcare provider or therapist.

You deserve to feel informed, not blindsided.
You deserve to be seen.

Some Common (And Not-So-Common) Symptoms of Menopause

The Big Ones

  • Vasomotor Symptoms (hot flashes, night sweats, hot flushes)

  • Irregular Periods (missed periods, ‘extra’ periods, heavier than usual, lighter than usual, more painful)

  • Body Weight Changes (increasing weight regardless of stable diet or increased diet and exercise)

  • Body Shape Shifts (shifting of distribution of weight often around the middle and belly)

  • Skin Changes (thinning and drying skin, loss of collagen or plumpness to skin, crepeing)

  • Low Desire (lower libido, lower desire, lowered arousal, difficulty achieving orgasm)

The Weird Ones

  • Phantom Smells (often in an unpleasant odor like smoke, rotting garbage)

  • Itchy Inner Ears

  • Restless Leg

  • Feeling of Bugs Crawling on You

  • “New Onset”/Unmasking/Impacting Symptoms of ADHD

  • Vertigo

  • Tingling in Extremities

  • Frozen Shoulder

The Silent Ones

  • Increased Risk for: 

    • Osteoporosis and Osteopenia

    • Cardiovascular Disease and Hypertension

    • High Cholesterol

    •  Metabolic Syndrome and Diabetes

The Quality of Life Ones

“You have navigated transformation before.
You have met change with courage before.
You have every tool you need to do it again - this time, with even more wisdom, grace, and self-love.”

  • Distressed Relationships (more frequent or intense conflicts, feelings of disconnection or misalignment)

  • Burnout (work or home life)

  • Dissatisfaction With Life Design (direction, circumstances)

  • Identity Crisis (feeling unsure of what you want, who you are or what happened to the “you” you used to be)

  • Dread or Worry Over the Future

  • Distress or Worry Over Aging

  • Feeling Marginalized or Dismissed

  • Feeling Invisible

  • Lowered Self Esteem or Sense of Self

  • Anger With Self

  • Vaginal Changes (dryness, itching, burning, increase in UTIs, painful intercourse)

  • Memory Impairment (‘brain fog’, difficulty concentrating, difficulty remembering, feeling lost, difficulty finding the right word, slower processing)

  • Joint Pain (most often knee, elbow, neck and hip pain)

  • Sleep Issues (insomnia, difficulty falling asleep, waking up in the middle of the night, exhaustion, not feeling well-rested, waking with anxiety or dread)

  • Mood Swings (sadness, irritability, frustration)

  • Mental Health Disorders (depression, anxiety, panic attacks)

  • Headaches (new, recurring, migraines)

  • Feeling of “Electric Shock” Sensations

  • Burning Tongue

  • Metallic Tastes

  • Intrusive Thoughts

  • Tinnitus (Ringing Ears)

  • Heart Palpitations

  • Cold Flushes

  • Changes in Body Odor

“Your experiences are real.
Your body is wise.
You are not imagining this — and you are not alone.”

  • Becoming Isolated or Withdrawn

  • Embarrassment Over Signs of Aging

  • Recurrence of Childhood Traumatic Responses

  • Nervous System Dysregulation

  • Feelings of Emotional or Physical Disconnection in Intimate Partnerships

  • Sexual Intimacy Disconnection

  • Feeling Like a Roommate in Your Intimate Relationship

  • Guilt in Your Relationships

  • Feelings of Pressure or Intense Stress in Role (particularly if still raising children and/or caring for aging parents)

  • Grief Over Aging/Loss of Youth

That Was A Lot. What Can I Do About All of This?

It is a lot!

It can feel incredibly validating to recognize yourself in the list of symptoms and impacts — to finally see that what you're feeling has a name and a reason.
And yet... it can also feel overwhelming to realize just how much there is to navigate.

The good news?
You are not powerless here.
There are things you can do on your own, things you can do with the support of healthcare providers, and things you can heal and strengthen through therapy.

You have options. You have tools.

When Should I See a Doctor About Menopause?

As you approach the age where the menopausal transition commonly begins, it's important to stay connected to your healthcare providers with regular checkups and wellness visits.

Even if you aren't experiencing obvious symptoms right now, remember: some of menopause’s biggest impacts — the "Silent Ones" like changes in bone health, heart health, and cognitive health — aren't always felt right away. They show up quietly, in ways that can influence healthy aging over time.

That's why preventative care matters so much.

✨ I recommend starting the conversation about menopause with your physician around age 45 — or earlier if you begin noticing symptoms.

Many medical treatments can offer powerful symptom relief and protection against future health risks. Hormone Replacement Therapy (HRT) is one of the most common interventions, but there are other options too, depending on your health history, symptoms, and preferences.

Below is a quick overview to help you feel a little more informed as you move forward.
(As always, the North American Menopause Society website is a wonderful resource if you want to dive deeper into specifics.)

Your Paths to Feeling Better: Medical and Menopause-Informed Therapy™ Options

Every woman's menopause journey is unique — and healing often comes from a combination of medical care and emotional support. Below, you’ll find an overview of both medical options and how Menopause-Informed Therapy™ can support you through the emotional, relational, and identity shifts of this transition.

Is There Anything I Can Do on My Own?

Yes, there absolutely is.

Navigating menopause — and all of the ways it touches your body, mind, and life — is a systemic experience that deserves a truly systemic approach.
Medical care, therapeutic support, and your own self-advocacy all work together to help you move through this transition with more ease, strength, and hope.

Educate & Advocate

Start by learning everything you can about the symptoms and impacts of menopause. Knowledge truly is power — and it’s the first step in advocating for the care you deserve.

  • Track your symptoms so you have a clear record to discuss with your healthcare provider.

  • Start the conversation: If your provider isn’t menopause-informed or supportive, don’t be discouraged. You have options.

    • You can search the North American Menopause Society (NAMS) database for a Certified Menopause Practitioner physician in your area.

    • You can also reach out to trusted friends or colleagues for referrals to healthcare professionals who take this phase seriously.

Track

Tracking your symptoms can make a world of difference — both for you and for your healthcare team.

Start here, with two free downloadable tools:

While these screeners aren't exhaustive (many menopausal symptoms go far beyond the traditional medical lists), they’ll give you a solid starting point and a helpful way to track changes over time.

Practice Techniques

You don’t have to wait for therapy to begin building helpful skills!
Mindfulness techniques are powerful, evidence-based tools that can support you right now.

Mindfulness can help you:

  • Lessen the intensity and duration of hot flashes

  • Improve sleep and reduce insomnia

  • Manage anxiety, irritability, and mood swings

  • Strengthen your nervous system’s ability to recover from stress

Download these simple exercises to get started today:

You can also explore free resources like progressive muscle relaxation or bilateral music on YouTube to further support relaxation and nervous system regulation.

Reminder: Practice mindfulness skills before you “need” them — that way, when things feel overwhelming, your body and mind will already know the way back to calm.

Meet Yourself

Much like the journey through puberty, who you are before the menopausal transition will shift — sometimes gently, sometimes dramatically — as you move through this phase.

And while there’s often grief for what’s passing, there’s also extraordinary freedom available on the other side.
Freedom to let go of old roles.
Freedom to redefine your values.
Freedom to choose the next version of your life.

Now is the perfect time to meet yourself again.
Ask: Who am I today?
What do I care about now?
Where am I being called to go next?

To start that beautiful reconnection, download this free self-discovery tool:

"This is not the end of who you were.
This is the becoming of who you are meant to be."

Olivia Wright, MA, LMFT
Founder of Menopause-Informed Therapy™

I'm a licensed Marriage and Family Therapist in California and the founder of Menopause-Informed Therapy™, a holistic, trauma-informed approach that integrates the emotional, psychological, and relational impacts of menopause into therapy. At my practice, Magnolia Therapy & Wellness, I specialize in Emotionally Focused Therapy with adult women and couples, helping clients heal from trauma, improve communication, and navigate the complex identity shifts of midlife. I'm passionate about filling the gap in mental health care by bringing menopause into the therapeutic conversation, supporting both individuals and couples through this powerful life transition.