What should I do if I get nervous about a small thing during menopause

Menopausal stress caused by minor issues can be alleviated through lifestyle adjustments, psychological interventions, medication assistance, traditional Chinese medicine conditioning, social support, and other methods. Menopausal stress may be related to hormone fluctuations, autonomic nervous system disorders, psychological adaptation disorders, chronic diseases, environmental stress, and other factors.

1. Adjusting lifestyle

Maintaining a regular sleep schedule can help stabilize the biological clock. It is recommended to set a fixed bedtime and wake-up time. Engaging in moderate aerobic exercise daily, such as brisk walking or yoga, can promote the secretion of endorphins. Increase the intake of soy products, deep-sea fish and other foods rich in phytoestrogens and omega-3 fatty acids in diet, and reduce caffeine and alcohol intake. Soak your feet in warm water or listen to light music before bedtime to help relax your body and mind.

2. Psychological Intervention

Cognitive behavioral therapy can change the catastrophic thinking mode towards trivial matters by identifying trigger points through recording emotional diaries. Mindfulness meditation training can enhance emotional awareness by practicing breathing concentration for 10-15 minutes every day. If necessary, participate in group psychological counseling to learn emotional management skills. Cultivating hobbies such as painting and gardening can help shift attention.

3. Medication assisted

Guweisu tablets can regulate autonomic nervous system function, alleviate palpitations and sweating symptoms. Wuling capsules have the effect of calming the mind and regulating the body, and are suitable for insomnia with anxiety. Severe cases can be treated with anti anxiety drugs such as paroxetine hydrochloride tablets according to medical advice, but attention should be paid to possible side effects such as dry mouth. Kunbao pills and other traditional Chinese patent medicines and simple preparations can improve the symptoms of climacteric syndrome such as hot flashes.

4. Traditional Chinese Medicine Treatment

For liver stagnation and qi stagnation, Chaihu Shugan San can be modified and combined with Taichong acupoint massage. For those with both heart and spleen deficiency, Guipi Tang is suitable for conditioning, and daily pressing of Neiguan acupoint is recommended. Perform moxibustion at Guan Yuan acupoint and Zu San Li 2-3 times a week for 15 minutes each time. Select acupoints such as Shenmen and subcortical acupoints for ear acupressure, and continue to stimulate for 3-5 days before changing.

5. Social Support

Join a menopausal women's mutual aid group to share coping experiences and reduce feelings of shame. Communicate your own feelings with your family and clearly express the emotional support you need. Regularly gather with friends to confide and avoid self isolation. Participating in community public welfare activities can enhance a sense of value and alleviate anxiety.

Menopausal emotional fluctuations are a physiological process that usually lasts for several months and gradually adapts. It is recommended to keep the indoor lighting soft and avoid strong light stimulation. Wear breathable cotton clothing to reduce hot and humid discomfort. Daily supplementation of calcium and vitamin D to prevent osteoporosis. Record the patterns of emotional changes and arrange soothing activities in advance during high-risk periods. If there is persistent low mood or worsening physical symptoms, it is necessary to seek timely evaluation at a gynecology or psychological department. By comprehensively regulating most symptoms, effective control can be achieved without excessive worry.