Self-care Tips for Perimenopause Stress

Looking after your state of mind & mental health in perimenopause!

Perimenopausal symptoms can coincide with significant mid-life challenges and responsibilities, and research has shown that stress and symptoms of perimenopause are inextricably linked.

As the body goes through changes during perimenopause, so does our state of mind. The rise and fall of those beautiful reproductive hormones can cause real anxiety and stress in the body, not to mention our ability to cope with the stresses of everyday life, at home and at work, making it even more important to prioritise ourselves and our mental health. 

A 2020 survey found that 42% of women know little or nothing about the emotional and mental effects of menopause. A recent government survey run by the Women and Equalities Commission found that only 8% of respondents said menopause didn’t affect their ability to work, 34% felt less physically able to carry out duties. Numbers rose sharply for issues with patience, confidence and above all stress - and a whopping 72% reported being less able to concentrate.

Despite these numbers, only one third of respondents actually told anyone what they were experiencing at work.

When Positive Pause deliver menopause in the workplace support sessions, we promote open dialogues to make menopause a natural topic, empowering women to seek the right support through practical adjustments that can alleviate the challenges of this significant life transition.

More importantly we encourage the use of self-care strategies to reduce the mental and physical stresses of menopause.

5 Self-care tips to reduce perimenopause stress

If you’re suffering from the psychological impact of changing hormones in perimenopause try these self-care strategies to optimise mental health to induce a more relaxed state of mind.

Breathe

Let's breathe together: inhale for 4 seconds, hold for 7 and exhale for 8 seconds. 

Using the breath is the quickest and most powerful tool we have. We can access it at any given time, by activating the branches of our parasympathetic nervous system, to find a real sense of calm and relaxation in the body. When our mind reacts to the changing  hormones we create a build up of stress in the body.

By using simple breathing techniques throughout the day you can become more focused and centred bringing you back into the moment.

I am in control

Talk to yourself with love and kindness by practicing self affirmations. 

Self-affirmations are one of the most powerful self-care tools out there.

By becoming aware of our own emotions towards ourself and by loving who we are, we can then challenge negative and unhelpful thoughts that arise. Practise simple statements such as “ I am enough”, “I am loved”, “ I am in control”. This will teach the brain how to counter negative thoughts by quickly redirecting them with positive ones.

There is MRI evidence suggesting that certain neural pathways are increased when people practice self-affirmation tasks, activating those areas of the brain that make you feel happy and positive. In turn this will help you feel mentally stronger and more able to cope with challenges in life.

Be Present!

All we have is this moment.

Practising daily meditation and mindfulness activities can relieve brain fog, improve sleep and decrease agitation.

Stress is a major contributor to hormonal imbalance, raising our levels of cortisol and adrenaline in the body. This is why during perimenopause we can feel overwhelmed and mentally exhausted.

When we meditate, a decline in brain cell volume in the amygdala is achieved. This is the area which is responsible for fear, anxiety and stress.

Try committing to just 2 minutes a day and build it into your daily routine just like brushing your teeth. There are so many classes and courses you can join online, I recommend the headspace app.

Sit comfortably in a quiet place, focusing on the breath and allow any thoughts to pass without judgement. Your heart rate will begin to lower, increasing your self control and focus. Although you may still feel the symptoms of perimenopause, you are better able to handle them.

Journalling

How do I feel today? 

Gain control of your emotions through journalling. This is a great way of keeping your thoughts organised, helping to feel grounded in a time where you feel like you have little control over what is happening in the body.

Writing can help us process difficult life events by confronting how we really feel and putting these events into perspective. Journalling also enhances our self-awareness, releasing tension and decreasing the frequency of intrusive and negative thoughts.

Gratitude Practice

Today I am grateful for good coffee!

Gratitude means recognising what you have right now rather than looking at what you do not have. It is impossible to feel sorry for yourself when you are feeling gratitude! It is really important to recognise and talk about your pain and emotions but not to let yourself get stuck in them.This practice can be as simple as writing down a list at the end of the day with  5 things you’re grateful for. By training your brain to notice the positive things in life, you will start to feel more optimistic and show fewer signs of stress , anxiety and depression. 

November 2023