Navigating Menopause and Mental Health: A Guide for Muslim Women

Menopause and its impact on mental health

Menopause is defined by the cessation of menstruation, but the journey begins earlier, during perimenopause, which can start up to five years beforehand. During this time, women may experience changes to their menstrual cycle, hot flashes, joint pain, cognitive symptoms like brain fog, and feelings of fatigue. While these physical symptoms can be distressing, it is the emotional and psychological changes that often have a more profound impact. Many women report mood disturbances, irritability, anxiety, and sadness, which can affect self-esteem and overall mental well-being. Hormonal changes, physical discomfort, and the broader experience of ageing can all contribute. For many women, menopause can also trigger a sense of identity change as they transition from their reproductive years into a new phase of life.

Unfortunately, the mental health challenges associated with menopause are often misunderstood, dismissed, or overlooked. This can lead to feelings of isolation and vulnerability as many women struggle to articulate their experiences or seek support. Recognising the emotional shift of menopause is critical. Mental health challenges during this period are not only valid but deserving of the same care and compassion as any other health condition.

The role of faith in managing mental health

In Islam, both mental and emotional well-being are closely linked to spirituality. For Muslim women, maintaining a connection with Allah ﷻ during menopause can provide strength, comfort, and stability. The following spiritual tools, rooted in Islamic teachings, can guide women through the emotional turbulence of this transition.

Islam encourages patience (sabr) in times of hardship. The Qur’ān reminds us, “Indeed, with hardship comes ease” (Qur’ān 94:6), offering a message of hope and reassurance. Trusting in Allah’s ﷻ wisdom can help believers find peace amid challenges, knowing that each trial can lead to growth and eventual relief. Gratitude (shukr) is another powerful practice that fosters emotional well-being. Even in times of difficulty, focusing on Allah’s ﷻ blessings cultivates a positive outlook and helps alleviate feelings of frustration or sadness.

Turning to duʿāʾ (supplication)

Duʿāʾ (supplication) is a powerful way to seek solace and strength. For Muslim women navigating menopause, specific du’as can provide emotional comfort during moments of distress. For example:

• “Ḥasbunā Allāhu wa niʿma al-Wakīl” (“Allah is Sufficient for us, and He is the Best Disposer of affairs”)
• “Rabbanā lā tuzigh qulūbanā baʿda idh hadaytanā wa hab lanā min ladunka raḥmah” (“Our Lord, do not let our hearts deviate after You have guided us, and grant us mercy”)

These supplications remind us of Allah’s ﷻ control over all affairs and provide reassurance, helping to ease anxiety and restore inner peace.

The example of Islamic role models

The lives of early Muslim women, such as Khadijah (RA) and ʿĀʾishah (RA), offer powerful examples of resilience and faith in the face of adversity. These women endured significant hardships, including the loss of loved ones and facing societal challenges. Their ability to overcome difficulties with patience and reliance on Allah ﷻ provides Muslim women today with inspiration and a reminder that hardship is part of life, but it is through faith and perseverance that we grow stronger.

Practical tips for managing mental health

While spiritual practices provide profound support, practical steps are also essential for managing the mental and emotional challenges of menopause. Here are several strategies that can help Muslim women cope more effectively:

Maintain regular worship

Regular acts of worship, including the five daily prayers (salāh), can help women stay grounded during times of emotional turmoil. Prayer provides moments of reflection, stillness, mindfulness, and spiritual connection, which can ease stress and promote emotional balance. Additionally, reading the Qur’ān offers clarity, comfort, and guidance. As Allah ﷻ says in the Qur’ān, “Indeed, this Qur’ān guides to that which is most suitable” (Qur’ān 17:9). Reflecting on verses related to patience, gratitude, and trust in Allah ﷻ can provide solace during difficult times.

Practice mindfulness through dhikr

Dhikr (remembrance of Allah) is a simple yet powerful practice to alleviate anxiety and stress. Repeating phrases such as:

• Subḥān Allāh (Glory be to Allah)
• Al-Ḥamdu lillāh (All praise is due to Allah)
• Allāhu Akbar (Allah is the Greatest)

can calm the mind, bring inner peace, and reduce feelings of overwhelm. It serves as a spiritual form of mindfulness, soothing both the soul and the body.

Prioritise rest and self-care

Sleep disturbances and fatigue are common during menopause, and these can exacerbate feelings of irritability or sadness. Islam emphasises the importance of balance in all aspects of life, including rest. The Prophet Muhammad ﷺ said, “Your body has a right over you” (Bukhāri), highlighting the need for self-care. Ensuring adequate sleep, eating a balanced diet, and engaging in physical activity such as walking or yoga can significantly improve both physical and mental health. Exercise helps to release endorphins, which naturally boost mood and reduce stress.

Foster social support

Social support is crucial during menopause. Islam places great value on community and sisterhood, and seeking connection with family, friends, and fellow Muslims can provide emotional relief and reduce feelings of isolation. Engaging with others who are going through similar experiences can foster a sense of solidarity and understanding. Islam encourages empathy and support for one another, and these social bonds can be a vital source of comfort during challenging times.

Breaking the stigma 

In some Muslim communities, mental health struggles may carry a stigma, leading to reluctance to seek help. However, it is essential to challenge this stigma. Islam encourages seeking knowledge and help from experts, as the Prophet Muhammad ﷺ said, “Seek treatment, for Allah ﷻ, has not made a disease without appointing a remedy for it” (Bukhāri). Mental health challenges are no different from physical ailments and deserve the same care and attention.

Seeking professional help

If emotional distress becomes overwhelming, seeking professional help is important. Muslim-friendly therapists and counsellors who understand the unique challenges faced by Muslim women, including the intersection of cultural and religious factors, can offer valuable support. Therapy and counselling can provide coping strategies and help address underlying issues such as anxiety, depression, grief, or identity concerns during menopause.

For many women, hormone replacement therapy (HRT) can be an effective treatment for alleviating menopausal symptoms, including mood swings and anxiety. It is important to consult with a healthcare provider to assess whether HRT is appropriate based on individual needs and health conditions. Most women under the age of 60 find HRT to be a safe and effective option for managing menopausal symptoms with additional long-term health benefits supported by research.

Final thoughts

Menopause can be a challenging time, both physically and emotionally, but it is a phase that can be navigated with patience, faith, and support. By combining spiritual practices — such as duʿāʾ, gratitude, and trust in Allah ﷻ — with practical self-care strategies, social support, and professional help, Muslim women can manage this transition with resilience and hope. Islam offers profound tools for mental and emotional well-being, empowering women to embrace menopause as a time for growth, reflection, and spiritual renewal.