A natural part of life 

Menopause is a natural stage of life that many women and people assigned female at birth will experience. 

It can bring physical, emotional and mental changes and everyone’s experience is different. 

For some, symptoms are mild. For others, they can have a greater impact on daily life, relationships and wellbeing. 

If you are going through this, you are not alone.  Support is available if you need it. 

What menopause is 

Menopause is the time when periods stop permanently. 

There are three stages: 

• Perimenopause – the time leading up to menopause, when hormone levels begin to change 
• Menopause – when you have not had a period for 12 months 
• Post-menopause – the stage after menopause 

These stages often occur over several years.  The timing and experience will vary for each person. 

What you might experience 

Symptoms vary from person to person. You may experience: 

• Hot flushes or night sweats 
• Changes in sleep 
• Mood changes, irritability or anxiety 
• Difficulty concentrating or “brain fog” 
• Changes in energy levels 
• Physical changes such as aches or discomfort 

Some people may also experience changes in confidence, identity or how they feel about themselves. 

Why it matters for wellbeing 

Menopause can affect multiple parts of your life at the same time. 

This may include: 

• Physical wellbeing – sleep, energy and overall health 
• Mental wellbeing – mood, stress and coping 
• Relationships and family life 
• Work and daily routines 

For veterans and families of veterans, these changes may happen alongside other life transitions, such as leaving service, changes in health, or shifts in family roles. These overlapping pressures can make the experience feel more challenging. 

Things that may help 

There is no single “right” way to manage menopause. What helps will depend on your situation, your health, and what matters to you. Some people find it helpful to: 

• Speak with a GP or health professional 
  They can help you understand what is happening and talk through available options. 
• Focus on rest and routine 
  Regular sleep and simple routines can help support energy and daily functioning. 
• Stay active where possible 
  Movement can support mood, sleep and overall health. Start with what feels manageable. 
• Plan around your energy levels 
  It is okay to pace yourself and adjust your day when needed. 
• Stay connected 
  Talking with people you trust-family, friends, or peers can help reduce isolation and build support. 

If things feel difficult 

At times, menopause can feel overwhelming, especially if symptoms are ongoing or affecting your day-to-day life. 

It is okay to: 

• Ask for support 
• Take things at your own pace 
• Focus on what is most important for your wellbeing 

If symptoms are affecting your mental health, relationships, or ability to cope, it is important to seek support. 

Getting support 

You do not have to manage this on your own. 

A GP or health provider can help you understand your options and connect you with support. 

Depending on your circumstances, support may include: 

• General healthcare and advice 
• Counselling or mental health support 
• Specialist services