How To Manage Stress in Menopause
In this blog we explore why de-stressing could be the key to managing your menopause better and how you can achieve a more zen like life.
(and why it could be the key to kicking Menopauses arse)
Stress is a major part of all our lives and it seems almost impossible to manage it in todays world! However, not addressing the stress in you life could be playing a major part in the severity of your menopausal symptoms and whilst I know that de-stressing is easier said than done, it is essential we all try to manage it to some extent. Sure there are some things we have no control over but with a few tools we can ease our stresses, which in turn can help us sleep better, regulate our hormones better, ensure we make healthier choices when it comes to food and generally make our lives just that little bit (or a lot) better than they may be otherwise.
At a time when our bodies are in overdrive, anxiety can set in for no apparent reason during menopause. What once you would have brushed off now becomes something that causes worry, anxiety and even panic in some extreme cases. When we go through menopause our cortisol levels can rise which is why we need to manage our hormones through good diet, exercise and stress control techniques. Make some of these part of you daily routine, and note how it impacts how you react to stressful situations and how it makes you feel on a day to day basis. Not all will suit everyone but find what works for you and remember that sometimes we can’t control everything stressful in our lives but if we manage some of our stress then we can control better our menopausal symptoms and all the knock on effects from it like weight gain, food cravings and fatigue amongst others. Cortisol is not all bad though - it’s the thing that gets us up and moving in the morning (known as a positive stressor). It’s also the thing that kicks in when we are in a threatening environment which could be anything from a traffic jam to too much technology to an actual danger situation (these are known as negative stressors). Positive stresses are generally short term but negative stressors are generally long-acting which is bad for our stress levels.
Techniques to de-stress during menopause
Breath and Meditation - Ok I know we all breathe but using your breath as a way to calm the nervous system down is a tried and tested form of de-stressing. Many people think you need to shut your mind off from everything in order to meditate, but actually this is not the case. If you find your mind wandering thats ok - acknowledge the thought but don’t give it too much attention, instead go back to your breathe and focus on breathing in and out.
If you find it hard to fit this into your daily routine, start small. A few minutes a day can make all the difference and you can build upon that as you become more in tune with your body and mind and on the days when you do have some extra time.
Makes sure you are in a comfortable position with no other distractions around - you can even put some low relaxing music on or some white noise in the background if that helps - I ask Alexa to play wave sounds and I imagine I’m sitting on a beach with the waves lapping at my feet and the sun on my back and it’s surprising how quickly you forget about everything else around you.
If at first you don’t succeed just keep trying - you will get better at it and it can honestly make a huge difference. Just a few minutes a day and build it up to 15/20 minutes if you can. there are some great apps if you find that helpful like headspace. And remember, practice makes perfect. Go on I dare you!
Sleep - Ahh wouldn’t we all like to sleep better, sleep more, feel more refreshed when we wake. Well there are certain things you can do to help with that and getting into a good sleep routine is one of them. But before we get into the latter part of the day let’s start with first thing. Waking up around the same time every day and getting out into daylight within the first half an hour of waking can do wonders for your sleep believe it or not. It’s all to do with setting your Circadian rhythm and actually that first daylight first thing can set you up for a great nights sleep later that day, and it doesn’t have to be super sunny, just natural daylight, so set your alarm 20 minutes earlier and get yourself out for an early morning walk. Try to switch off from technology 2 hours before bed and stop eating so your body gets times to digest food before bedtime. Get as many hours sleep as you can BEFORE midnight as this is the optimal time for restful sleep. Refrain from checking the time during the night - if you wake try and divert your thoughts back to sleep rather than ‘thinking’ about work, life, stress etc.
Better Nutrition - yes I know I am always banging on about nutrition but this one is really so important in managing stress levels. What you eat has a profound effect on how your body functions including things such as low mood, anxiety and stress! So try to eat clean, drink lots of water and nurture your mind and body! You can check out some top tips of what to eat for Menopause here
Exercise - Yup, you need to move more! Exercise in any form is a great stress releaser and its also great for you body. Get out in nature and switch off your phone and savour the great outdoors. Walking in a green and leafy place is an easy way to de-stress. I am lucky to have to get out to walk my dogs everyday but I will also walk everywhere and anywhere I can - getting those extra steps in really makes you feel good. Yoga is a great exercise for mind and body. You can read all about exercise for Menopause here.
Journalling - I would also highly recommend journalling. A few minutes each day to write down any thoughts, how you are feeling, whats good in your life, actually can be very therapeutic. It doesn’t have to be everyday but make some time to put open to paper a few times a week..
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