Menopause and mental well-being
Entering the menopause is often a stressful time. Hormonal changes can cause a plethora of symptoms - physical and psychological - such as hot flashes, night sweats, sleep disruption, anxiety, poor self-esteem and irritability which understandably, can take a toll on our mental well-being. Add to the mix the stresses of day-to-day life and
meditation isn’t a magical cure for all of our mental health issues, however it can change
how our bodies respond to stress, which ultimately works wonders on anxiety, depression and such. There are also options such as Hormone Replacement Therapy (HRT) or Cognitive Behavioural Therapy (CBT) which can help address symptoms.
Here are my top tips to help stave off stress and stay mental healthy during menopause. 1) Invest in yourself: Allow yourself to have the time and space you need to . Listen to
your body and mind, think about your lifestyle start really taking care of your body
inside and out. Do things that uplift you daily, whether that’s spending time
exercising, talking to loved ones, whipping up home-cooked meals, doing
affirmations in front of the mirror each morning. Make sure you make time for yourself
every day, you’ll thank yourself for it, believe me. 2) Breathing Techniques: Free and easy to do, if you’re feeling stressed stop, take
check, and spend a few minutes concentrating on your breathing. A really simple
technique is the four and eight breathing technique. Close your mouth and inhale
through your nose for a count of four, pause for a few seconds, now exhale
completely through your mouth making a whoosh sound, for a count of eight. Repeat
this for several breaths.
3) Meditation: Meditation doesn’t mean siting cross legged on a yoga chanting for
hours. There are so many great guided meditation videos on YouTube which you can
listen to that will just give you some time out from your daily routine. It can be as little
as 5 minutes a day. With meditation practice makes perfect. When you meditate
regularly, you are able to enter a deep state of relaxation whenever you need it most,
giving you the power to control your mind and mood.
4) Sage Bath: A long soak in a hot bath after a long day is a great way to relax and
reflect. Try adding some herbs like sage, (which can also be drunk in tea) to help
reduce menopausal symptoms. Chuck a handful into your bath, or you can buy bath
tea bags, or soaks - sit back, relax and feel the days’ stresses soothe away.
5) Balance your blood sugar levels: Take stock of what you’re eating and drinking
and focus on keeping your blood sugar levels balanced. Although eating that bar of
chocolate may reduce your stress levels in the short term, it plays havoc with your
blood sugar levels which in turn releases cortisol one of the bodies fight or flight
hormones. Which will actually make you feel more stressed.
6) Exercise: Exercise is a great stress reliever as it produces endorphins, the body’s
feel good hormone. It’s also great to keep active and can help to reduce menopausal
symptoms. If you’d like some inspiration on what exercise you can do, pop over to
7) Talk about it: Get talking with family, friends or a healthcare professional or
counselor. Remember the saying a problem shared is a problem halved? Sometimes
talking through what’s going on with someone else can make the problem seem less
daunting or troubling. If you want to talk with like minded women we’d love you to join
our Facebook group.
If you’d like advice on how to make lifestyle changes that can help address some of the
symptoms of menopause, email me on firstname.lastname@example.org, or click here for more information on my 90-Day Plan that empowers women to take better control of their menopause through a dedicated exercise and nutrition programme.