Menopause can feel overwhelming, but small changes can make a big difference. These tips are practical and easy to incorporate into your day. Each one includes a simple "try this" action and an explanation of why it works.
1. Reframe Stressful Thoughts
Stress often begins with how we interpret situations. If your mind leaps to worst-case scenarios, it amplifies anxiety. Instead, challenge your thoughts.
Try this: When you notice a negative thought, ask yourself:
Is this thought a fact, or am I assuming the worst?
What would I say to a friend who had this thought?
Why it works: Shifting your perspective helps you see things more clearly. It stops unhelpful thoughts from spiralling and allows you to focus on solutions rather than problems.
2. Create a Daily Calm Practice
Take five minutes each day to practise deep breathing or mindfulness.
Try this: Spend five minutes each day practising deep breathing:
Inhale for 4 counts, hold for 7, and exhale for 8.
Repeat for five minutes, focusing on the sensation of your breath.
Why it works: Deep breathing calms your nervous system, reduces the stress response, and helps you feel grounded in the present moment.
3. Lean Into Your Strengths
Think about a time you handled a tough situation well. What personal qualities helped you? Whether it was perseverance, creativity, or humour, those strengths are still there for you to draw on now.
Try this: Think about a past challenge you handled well. Write down the qualities you used to get through it (e.g., resilience, humour, creativity). Then, consider how you can apply those same strengths to your current situation.
Why it works: Focusing on your strengths boosts confidence and reminds you that you’ve successfully navigated challenges before—and can do so again.
4. Practise Optimism
Instead of imagining everything that could go wrong, try flipping the script. Visualise what could go right.
Try this: Write about your “best possible self.” Imagine your life in a year if things have gone well. Describe what that looks like and how you got there.
Why it works: This exercise helps you focus on possibilities and solutions instead of obstacles, which reduces stress and builds hope.
5. Move Your Body to Reduce Stress
Regular movement—whether it’s walking, yoga, or dancing—helps release tension. It also boosts endorphins, those feel-good chemicals that naturally lift your mood.
Try this: Choose an activity you enjoy—walking, yoga, dancing, or even gardening. Aim for 20 minutes of movement daily, but start with 5–10 minutes if that feels more manageable.
Why it works: Exercise reduces stress hormones, releases endorphins (feel-good chemicals), and improves your mood almost immediately.
6. Practise Gratitude
Try this: Each evening, write down three things you’re grateful for. They can be as simple as enjoying your morning coffee or hearing birdsong outside your window.
Why it works: Gratitude shifts your focus away from stress and onto the positives in your life. Over time, it rewires your brain to notice more of the good things.
7. Break Tasks Into Bite-Sized Goals
When your to-do list feels overwhelming, break it into smaller, manageable steps. Instead of thinking, “I need to sort out my whole life,” start with something simple, like cleaning one drawer or making one phone call.
Try this: Take a task that feels overwhelming and break it into smaller steps. For example, if you need to clean your house, start with one room.
Why it works: Small steps feel achievable, reducing the sense of overwhelm and giving you a sense of accomplishment with each step forward.
8. Set Boundaries Around Worry
Designate a time to worry. Use that time to let your worries out—write them down, talk to a friend, or just think them through. Try to limit yourself to only worrying during this time.
Try this: Set a timer for 10 minutes and call it your “worry time.” Use that time to write down or think through your concerns. When the timer ends, shift your focus to something enjoyable or productive.
Why it works: Giving your worries a designated time prevents them from dominating your day, helping you maintain perspective.
9. Connect With People Who Lift You Up
Make time to chat with someone who understands you. Whether it’s a quick call, a coffee catch-up, or a support group, connection can ease loneliness and boost your mood.
Try this: Schedule a catch-up with a friend or join a menopause support group. Even a quick text or phone call with someone who understands can help.
Why it works: Positive connections reduce stress hormones and release oxytocin, helping you feel supported and less alone.
10. Be Kind to Yourself
When you’re feeling stressed, remember it's okay to put yourself first.
Try this: When you’re feeling stressed, ask yourself: What’s the kindest thing I can do for myself right now? Maybe it’s taking a nap, saying no to a request, or simply reminding yourself that it’s okay to have tough days.
Why it works: Self-compassion quiets the inner critic, reduces stress, and helps you approach challenges with a clearer, calmer mind.
Final Thoughts
These small, simple actions can make a big difference in reducing anxiety and stress. Start with one or two tips that resonate with you, and notice how they make you feel.
Which tip will you try first? Let me know—I’d love to hear how it works for you!
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