Cognitive behavioral therapy (CBT) can be an effective part of a management plan for menopause symptoms. It may help relieve symptoms like mood changes, sleep disturbances, and hot flashes.

CBT is a type of therapy that focuses on identifying and adjusting thought and behavior patterns. It can be a one-on-one treatment with a therapist, or you can try it in a group setting.

Many people like incorporating nonpharmacological remedies (remedies that don’t involve medications) into their treatment plans for their menopause symptoms. If you want to try CBT, ask your doctor about getting started or find a qualified mental health professional.

Sex and gender exist on spectrums. This article uses the term “women” when discussing people who are assigned female at birth to reflect language that appears in source materials.

Mood changes are potential symptoms of the menopausal transition, and some research suggests CBT may be able to help.

A 2022 research analysis describes the outcomes of a 2019 trial that evaluated the impact of group CBT on 71 perimenopausal or postmenopausal women. In addition to improving depression symptoms, the analysis found that group CBT improved problematic beliefs about menopause and depression-related dysfunctional attitudes.

In addition, a 2022 research review and analysis suggests that CBT may be able to relieve anxiety symptoms. CBT may also be able to prevent anxiety and other emotional symptoms from worsening.

Menopause can lead to a variety of sleep disturbances, including trouble falling and staying asleep.

A 2022 research review notes that multiple studies have found that CBT can be an effective treatment for insomnia in general, and additional research suggests that this may be true for menopausal people as well.

A 2018 clinical trial evaluated the effectiveness of a few insomnia treatments for 150 postmenopausal women:

  • sleep hygiene education (SHE)
  • sleep restriction therapy (SRT)
  • CBT for insomnia (CBTI)

The researchers concluded that both CBTI and sleep restriction therapy were more effective treatments for menopause-related insomnia than SHE. In addition, CBTI was also better at helping people stay asleep.

A small 2024 trial also notes that group CBT may be able to relieve both insomnia and depression symptoms.

Terminology

Sleep hygiene education involves teaching people about beneficial sleep habits and behaviors, such as maintaining a consistent sleep schedule and keeping bedrooms dark and cool.

Sleep restriction therapy reduces the amount of time a person stays in bed. It’s based on the belief that people experiencing insomnia may spend time in bed worrying about being unable to sleep.

Learn more about CBT for insomnia.

Hot flashes are among the most widely recognized symptoms of menopause. Though medications can help manage hot flashes, some people can’t or don’t want to take them, and CBT may be a good option.

A 2021 editorial suggests that CBT may reduce the impact of vasomotor symptoms, which include hot flashes and night sweats. Group CBT may also help improve quality of life.

However, research from 2020 notes that the outcomes of studies evaluating CBT for vasomotor symptoms have been mixed. Therefore, more research may be necessary to fully understand CBT’s benefits and its place in a management plan for hot flashes.

Keep this in mind

Many menopausal symptoms can overlap and affect each other.

For example, hot flashes that occur while you sleep could wake you up frequently. These sleep disturbances may increase the risk of mood changes like depression.

If you’re experiencing severe or persistent menopause symptoms, talk with your doctor about possible treatments. It’s important to manage symptoms to keep them from affecting your health and quality of life.

Need help keeping track of your symptoms? Check out this guide to tracking menopause symptoms.

Menopause can cause a wide variety of symptoms. CBT may be able to help with some of them, including mood changes, sleep issues, and hot flashes.

Talk with your doctor to determine if CBT may be a good option for you.