Managing stress during menopause is crucial for both physical and mental well-being. Menopause can bring about hormonal changes that might contribute to stress and emotional fluctuations, I know I've been there and got the T-Shirt.
What is Stress?
Stress is a natural and necessary response to challenges or threats in your environment. It is the body's way of preparing to face a difficult situation with focus, strength, stamina, and heightened alertness. When you perceive a threat, whether it's real or imagined, your body releases hormones such as cortisol and adrenaline, triggering the "fight-or-flight" response. This physiological response prepares you to either confront the threat or run from it.
While stress can be beneficial in certain situations, chronic or excessive stress can have negative effects on your physical and mental health. Prolonged exposure to stress can lead to various health problems, including anxiety, depression, digestive issues, sleep disturbances, high blood pressure, and a weakened immune system.
Stress can stem from a wide range of factors, including work pressures, financial challenges, relationship issues, major life changes, or heightened daily activities. Additionally, internal factors such as negative self-talk, unrealistic expectations, or a pessimistic outlook can contribute to feeling of stress and overwhelm.
As we head towards menopause the hormonal changes felt in the body can contribute to stress, anxiety, depression, overwhelm, sleeplessness, weight gain .. the list goes on.
Stress has been dubbed as the silent killer – it is therefore important to recognise and manage stress through relaxation techniques, physical activity, social support, and, in some cases, professional counseling or therapy. Learning to cope with stress effectively can improve your overall well-being and quality of life.
Here are 10 effective ways to manage stress during menopause especially as stresses can be magnified, every day tasks can feel overwhelming. The important thing to do is to control the controllables, and here they are.
1. Regular Exercise:
Engage in regular physical activity. Exercise is a powerful stress reducer and can also help with managing weight gain, which is common during menopause.
Aim for at least 150 minutes of moderate-intensity aerobic activity per week, this could look like 10 000 steps a day plus something you love, like a zumba, spin or dance class .. find something you love and do it regularly.
Also add in muscle-strengthening AKA weight training on two or more days a week and aim to work your whole body in the week.
2. Healthy Eating:
Maintain a balanced diet rich in fruits, vegetables, whole grains, and lean proteins.
Limit caffeine, sugar, alcohol and processed foods, as they can negatively impact mood and energy levels. Taking part in one of my programs will help to bring balance to your nutrition. There is no one size fits all so we work together to find what works for you.
3. Get Adequate Sleep:
Prioritise sleep. Aim for 7-9 hours of quality sleep each night. Establish a relaxing bedtime routine and create a comfortable sleep environment.
4. Stress-Reduction Techniques:
Mindfulness and Meditation: Practice mindfulness meditation or yoga to stay present and reduce anxiety.
Deep Breathing Exercises: Practice deep breathing exercises to calm the nervous system. Come and join one of my Gravity Yoga classes and learn how to do this in practise.
Progressive Muscle Relaxation: Learn and practice techniques to systematically relax your muscles, reducing overall tension.
Biofeedback: Consider biofeedback therapy, which teaches you how to control physiological functions to reduce stress.
5. Social Support:
Maintain strong social connections. Spend time with friends and family members who uplift and support you.
Join support groups. Sharing experiences with others going through similar situations can be incredibly comforting and reassuring that you are not alone.
If you haven't yet joined us, come along and join The Menopause Solution Group on Facebook and be part of our community.
6. Mind-Body Practices:
Try Yoga and Tai Chi: These practices combine physical postures, breathing exercises, and meditation, promoting relaxation and reducing stress.
Try alternative therapies: Some women find relief from menopausal symptoms, including stress, through acupuncture, reflexology and massage.
7. Professional Support:
Consider talking to a therapist or counselor. Therapy can provide you with coping strategies and a safe space to express your feelings.
If stress and mood changes are significantly impacting your life, consider speaking with a healthcare provider about the possibility of hormone replacement therapy or other medical interventions.
8. Hobbies and Relaxation:
Engage in hobbies and activities that bring you joy and relaxation, whether it's reading, gardening, painting, or any other creative outlet.
9. Limit Stressors:
Identify and limit sources of stress in your life where possible. Learn to say no to additional commitments if you are feeling overwhelmed and say NO more often!
10. Self-Compassion:
Be kind and patient with yourself. Menopause is a natural phase of life, and it's essential to treat yourself with the same compassion you would offer a close friend.
Remember that managing stress is a personal journey, and it might require trying out various techniques to see what works best for you. If stress becomes overwhelming, seeking guidance from a healthcare professional is important.
Head over to our Community on Facebook , join The Menopause Solution group for support. You are not alone, and every woman that is part of the group is on their own journey. It's so much easier together.