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MENOPAUSE RATING SCALE (MRS)

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The first 11 questions of this questionnaire asks about common symptoms that women may experience during menopause. These symptoms are grouped into three categories: psychological, physical (somato-vegetative), and urogenital. For each symptom, please choose the one answer that best describes how much it bothers you right now. If a symptom does not affect you, select "None.

  • There are no right or wrong answers—this is about your personal experience.
  • Your responses will help us monitor any changes in your symptoms over time and guide your care.
  • Please complete this questionnaire at the beginning of each session so we can track your progress together.
  • It usually takes just a few minutes to complete.
Hot flashes, sweating (episodes of sweating)

Heart discomfort (unusual awareness of heart beat, heart skipping, heart racing, tightness)

Sleep problems (difficulty in falling asleep, difficulty in sleeping through the night and waking early)

Depressive mood (feeling down, sad, on verge of tears, lack of drive, mood swings)

Irritability (feeling nervous, inner tension, feeling aggressive)

Physical and mental exhaustion (general decrease in performance, impaired memory, decrease in concentration, forgetfulness)

Sexual problems (change in sexual desire, in sexual activity and satisfaction)

Bladder problems (difficulty in urinating, increased need to urinate, bladder incontinence)

Dryness of vagina (sensation of dryness or burning in the vagina, difficulty with sexual intercourse)

Joint and muscular discomfort (pain in the joints, rheumatoid complaints)

Your current age range?

When do you think you started menopausal transition symptoms such as above?

If you have seen a GP regarding this menopause transition, are you taking any current medication recommended by your GP for the above symptoms?

Have you ever seen a counsellor before, to help you manage the above symptoms?

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Retrain Your Mind To Relax

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5-4-3-2-1 Grounding Technique

Grounding is a powerful technique to help you reconnect with the present moment, especially when feeling overwhelmed, anxious, or disconnected. By focusing on your senses, you can calm your mind and body, reduce stress, and regain a sense of control.

In this exercise, you’ll use your five senses—sight, touch, hearing, smell, and taste—to anchor yourself in the here and now.

When to Use This Technique:
- During moments of stress or anxiety.
- When experiencing intrusive thoughts.
- To create a sense of calm in a busy day.