Menopause can feel like an unwelcome mystery: hot flashes that arrive out of nowhere, periods that play hide and seek, nights that turn restless.
For some, these changes are over in a couple of years. For others, they seem to stretch on and on, leaving many wondering: is this ever going to end?
Not knowing how long symptoms will last can add an extra layer of stress. Understanding the typical timelines, and what can make them shorter or longer can help you feel more in control. It gives you a chance to plan, adapt, and put supportive habits in place so this life stage feels less like a disruption and more like a transition you can manage with confidence.
Key Takeaways
- Menopause is a process, not a single event
From perimenopause to postmenopause, it lasts on average around seven years, but can range from four to fourteen. - Symptoms vary widely
Some women have only mild changes, while others experience longer, more intense transitions. - Your genetics, lifestyle, and stress levels matter
These factors can affect how long menopause lasts and the intensity of your symptoms. - Supportive habits make a difference
Good sleep hygiene, balanced nutrition, regular exercise, and mind–body techniques like Sophrology can ease symptoms and improve quality of life.
The three stages of menopause
Menopause isn’t a single moment, but a series of changes that unfold over time:
– Perimenopause
This is the transition phase when your hormone levels start to fluctuate and periods become irregular. Perimenopause can begin in your 40s (sometimes earlier) and typically lasts 4 to 8 years. Common changes include hot flashes, disrupted sleep, mood swings, and brain fog.
– Menopause
You officially reach menopause when you’ve gone 12 months without a period. The average age in the UK is 51, but it can be earlier or later. At this point, your ovaries have stopped releasing eggs and your oestrogen levels are at their lowest.
– Postmenopause
Postmenopause begins the day after that 12-month mark. Many symptoms begin to ease, but some, such as joint pain, vaginal dryness, or changes in mood, can linger for years.
So, how long does menopause last?
When most women ask this question, they’re really asking: how long will I have symptoms?
Research shows the average menopause transition, from early perimenopause through postmenopause, is around seven years, but for some it may be as short as four years or as long as fourteen. Vasomotor symptoms like hot flashes and night sweats are the most common, lasting around 7.4 years on average and sometimes longer in certain ethnic groups.
It’s helpful to remember that these are averages, not deadlines. Some women sail through perimenopause with only mild symptoms, while others experience a more intense and prolonged journey. Knowing this range can help you set realistic expectations and feel less frustrated when symptoms persist.
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What affects how long menopause lasts?
Several factors can influence the length and severity of menopause symptoms:
- Genetics: If your mother or sisters had an early or late menopause, you may follow a similar pattern.
- Ethnic background: Research suggests that the experience of menopause symptoms can vary across ethnic groups. For example, studies have found that hot flushes tend to last longest for Black women, are slightly shorter for white women, and are generally reported least often by Asian women.
- Lifestyle: Smoking, chronic stress, and lack of exercise can worsen symptoms, while regular physical activity, balanced nutrition, and good sleep habits can ease them.
- Medical history: If menopause is triggered by surgery, chemotherapy, or certain health conditions, symptoms may be more sudden and sometimes more intense.
Taking these factors into account can help you understand why your experience may not match someone else’s.
Living well through the transition
Even though menopause can last several years, there are many ways to make it easier and more comfortable. This is about supporting yourself, physically and emotionally, so that this life stage feels less like something to “get through” and more like an opportunity to invest in your wellbeing.
- Prioritise sleep
Sleep can become fragile during perimenopause, but small changes can make a big difference. Building a calming bedtime routine, switching off screens an hour before bed, and keeping your room cool and dark can all help. We’ve shared practical tips in our article on sleeping well during menopause.
- Manage stress and mood
Hormonal changes can amplify stress or trigger mood swings. Gentle techniques like deep breathing, yoga, journaling, or Sophrology (a mind-body practice that blends breathing, visualisation, and light movement) can help you feel more grounded and resilient. You can try these six simple Sophrology exercises for menopause to start.
- Support your mental health
Low mood, anxiety, or brain fog are common but can feel unsettling. If symptoms affect your daily life, talk to your GP or a therapist; there are effective treatments and strategies available. Our blog on menopause and mental health explores ways to support your emotional wellbeing.
- Consider diet and lifestyle
A balanced diet with plenty of whole foods, good hydration, and regular exercise can improve energy and reduce symptom intensity. Limiting caffeine and alcohol can also improve sleep and reduce hot flashes.
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When to seek help
While menopause is a natural process, it doesn’t mean you have to tolerate severe symptoms in silence. If you’re experiencing extreme hot flashes, persistent low mood, or symptoms that interfere with work or relationships, speak to your GP. Treatments like HRT (hormone replacement therapy) and non-hormonal options are available and can significantly improve quality of life.
The role of Sophrology
Sophrology can be a gentle but powerful companion through all stages of menopause.
Practised for just 5–10 minutes a day, it helps you:
- Calm the nervous system during hot flashes or restless nights
- Regain focus and mental clarity when “brain fog” strikes
- Support emotional balance through mindful breathing and visualisation
- Reconnect with your body and build self-compassion
To explore the BeSophro menopause programme, start with a free 20-minute Sophrology taster practice.
At-a-Glance: Menopause FAQs
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How long does menopause last?
On average, the menopause transition lasts about seven years, though it can be as short as four or as long as fourteen. Symptom intensity often comes and goes during this time.
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When does it start?
Perimenopause usually begins in your 40s, with menopause reached after 12 months without a period, typically around age 51.
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Do symptoms stop after menopause?
Many symptoms ease after your final period, but some, like vaginal dryness or joint aches, may continue into postmenopause, often at a lower intensity.
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What helps with symptoms?
Prioritising sleep, balanced nutrition, regular movement, and stress-reducing practices, including Sophrology, can make this transition smoother and improve day-to-day wellbeing.
Menopause can feel like a marathon, but understanding its timeline makes it easier to prepare and adapt. By building supportive habits, and using tools like Sophrology, this stage can become less of a struggle and more of an opportunity to focus on wellbeing, self-discovery, and renewal.
Note: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional for medical concerns.
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