Menopause, Mindfulness, and You
Discover a practical 3-step mindfulness approach that equips women with tools to tackle challenges, initiate positive changes, and embrace renewal.
Menopause brings a bunch of tricky symptoms like tiredness, stiff joints, hot flashes, weight gain, and forgetfulness. Dealing with even one of these is tough. But for many of us, they hit all at once, which can totally throw even the strongest women for a loop and make them feel super down at work and in life.
And it's not just the physical stuff – these changes mess with our motivation, focus and emotions. Figuring out how to make sense of all this craziness can feel like trying to solve a giant puzzle! So, how can we handle all these changes without losing our minds?
Welcome to the world of mindful menopause – a time to tune in to how your body and mind are really doing throughout the whole menopause journey, from perimenopause to post-menopause.
Once you become more aware of the symptoms that are cropping up, you can begin to explore ways to tackle them head-on.
Understanding Mindfulness
Being "mindful" is a state of awareness and presence, fully immersing yourself in your surroundings – all with an open-hearted embrace of reality, free from criticism.
By now, most of us can wrap their heads around the awareness aspect of mindfulness. However, it's the "embracing without judgment" part that tends to trip us up.
Give this 3-step mindfulness practice a try every day, and to build awareness, active engagement, and a feeling of empowerment as you navigate through your menopause journey.
Step 1 - Acknowledge Your Feelings (Name it)
Allocate at least half an hour of undisturbed time for yourself. Grab a journal and dedicate at least three pages to this exercise. At the top of each page, label the following topics: Body, Mood, Mind.
Before you begin, place your hand on your heart and remind yourself that this practice isn't about blaming yourself or feeling ashamed. It's about embracing honesty and self-compassion, allowing you to move forward in your life.
Under each labeled section, jot down specific physical symptoms, emotions, mental states you’re experiencing such as hot flashes, irritability and forgetfulness. Be honest and thorough in your descriptions. If you need guidance, consider referring to this symptoms list for menopause-related experiences.
Step 2 - Reflect and Prioritize (Examine it)
Isn't it a liberating feeling to acknowledge what’s going on in your body and mind and to put it into words? By writing them down, you've taken the first empowering step. Now, armed with a solid list of your symptoms, it's time to seek out solutions.
Realize that you can't address everything all at once, and that's perfectly fine. Instead, focus on prioritizing a few challenges and taking immediate action.
For Step 2, take another sheet of paper and write down three challenges from your list, leaving space beneath each one. For each challenge, outline the specific steps you believe will improve your well-being. This may include prioritizing sleep, focusing on proper nutrition, taking supplements or seeking support from a medical professional.
Be precise in your approach, and if you're unsure where to start, note "find out" under the respective symptom.
Step 3 - Take Immediate Action (Get on with it!)
Looking at your three top symptoms and their corresponding solutions, circle one solution that you will put into action today. It could be as simple as scheduling a doctor's appointment, making time for exercise, or preparing a healthy dinner. Remember, even seemingly minor actions can be remarkably empowering.
Tomorrow, repeat the process.
Begin with Step 1 - Name It, adding any new symptoms that arise.
Move on to Step 2 - Examine It, selecting three priorities and outlining their solutions.
Finally, move into Step 3 - Get On With It, taking action with determination and focus.
Menopause is like this whole big chaotic adventure with changes hitting you physically, emotionally, and mentally too. But guess what? Mindfulness can be a total game-changer during this time.
When you practice being mindful of your body and mind, you're building tools to tackle challenges, initiate positive changes and go through menopause feeling strong, calm and clear. Mindfulness can give you the confidence to navigate your journey and to see it as a time of new beginnings and powerful transformation.
For more, check out my guided mindfulness practices on YouTube and Insight Timer.
Cara Bradley is a Menopause Performance Coach, wellness entrepreneur and author. She is the founder of Menopause Inc. providing workplace programming for high performing women.
Thanks for the reminder to not feel shame or guilt. I started journaling at the beginning of August and it has helped a lot. “Writing the angst out” is what I call it, but I was surprised by HOW many symptoms I have from your list. Your three words brings it back into perspective.. Now, I could just have all the external factors in my life work with me, that would be great! ;-)