- Ali
As we go through perimenopause and into menopause we experience some profound changes and so often we find it hard to cope, yet putting on a brave face is what we’ve been conditioned to do. Sometimes we have to admit we’re not OK as that’s when the healing starts.
The last year has been exceptionally tough. You’ve seen less of the people you love and can’t do a lot of the things that make you happy. Throw menopausal symptoms into the mix and things can easily spiral downwards leaving you feeling overwhelmed.
Check in with how you feel?
So often we mask our feelings with business but tapping into how you feel and paying attention to this is sometimes the first step on the road to feeling better. Don’t let low mood, stress and anxiety creep up on you until it shows itself as a full on crisis. Once your bucket is full of stress the tiniest pebble thrown in will have the flood gates opening and a full-on crash ensuing. Instead take moments of check in with yourself every day and acknowledge what it is that you’re feeling. You may find it useful to create a chart that helps you assess where you are and also plot how your mood ebbs and flows with your monthly cycle. I find most women still follow a monthly cycle even once they’ve stopped menstruating and understanding this can really shed a light on low moods or headaches.
Know your warning signs
Everyone reacts differently to feeling down, stressed or worried. Figure out what is normal for you. Do you usually:
- Feel tired, emotional and tearful
- Stop doing things you usually enjoy
- Notice your concentration slips or experience brain fog
- Feel restless or agitated
- Find it hard to manage every-day tasks
- Depend on alcohol or drugs more often
Some of these are familiar symptoms of perimenopause and menopause but if you are experiencing them more than usual it’s worth checking in with yourself and seek further help if you need it.
Thoughts of suicide
Suicidal thoughts can be another sign that things are not right, and they can be very frightening and confusing. You may not understand why you’re getting them and feel completely powerless to stop them.
If you’re experiencing these thoughts but don’t feel comfortable reaching out to a close friend or family member, call someone like the Samaritans (dial 116 123) and talk about it. They will help you get through that frightening moment and make more sense of your current situation. Plus they’ve got great resources they can sign post you to for extra help too.
Ways to help yourself
Firstly, give your body the best chance to feel better by boosting some key aspects of menopausal health.
Hormones
If you show signs and symptoms of being perimenopausal or menopausal speak to a GP about getting your hormone levels checked.
Nutrition
As tempting as it is to comfort eat when you’re feeling down, overwhelmed or stressed a more balanced diet will serve you better. There’s a close relationship between what’s happening in your gut and how your brain functions. A diet rich in vegetables, that’s low in sugar, salt, fast or processed foods, but rich in calcium, vitamin D and pre- and probiotics will help your gut and general health, as well as boost your energy levels and mood.
Rest
One of the best things you can do for your mind and body is sleep. Try and get 7-8 hours a night, with a consistent routine of when you go to bed and when you get up. Remember those bedtime routines we had for our kids – start your own bedtime routine and you’ll be amazed at how much better you sleep and therefore feel.
Things to remember if you’re not OK
How you’re feeling is normal
You may feel like you’re really struggling, or not coping at the moment. You’re certainly not alone in feeling this way – despite what FaceBook and Instagram might portray! Be gentle on yourself.
Daily things to help
Connect with people – even if it’s just over zoom, a chat with good friends or family can lift the spirits, make you laugh and help you feel a little less alone.
Talk about your feelings – open up with a trusted friend or family member and let the “I’m fine” mask slip and you’ll often find a brighter perspective.
Set a routine – having a plan for your day can help you feel grounded when everything feels uncertain. Stick to set times to eat, sleep and exercise using them as anchors throughout your day. day.
Make time for things you enjoy – try to find 30 minutes a day to do something creative, relaxing, or out in nature.
Add meditation or mindful exercises that focus on controlled breathing or relaxing your muscles into your daily routine. Check out my online meditations via my blog or join one of my free classes or cacao ceremonies online or in person. Remember you are not alone – reach out to a friend or professional if you need help.
If you’re struggling with perimenopause or menopause, experiencing gut issues, or need support with energy levels, weight loss or weight management or would just like a body MOT I’d love to help. Book a free call to find out how I could help you on the path to a brighter future: 07973 843020 or email
