Taking Control of Your Menopause Journey

3 Steps to Empowerment

If you're a woman over the age of 40, navigating the menopause journey opens up a world of new experiences and opportunities for growth. While it may seem intricate at first, this transformative phase offers a chance for self-discovery and empowerment. Though there might be some gaps in information and support, know that you're not alone, and there are solutions available to help you thrive during this incredible time of change.

According to Sarah Langwe’s theory, menopausal women need to be empowered to make decisions about their health. The first step towards feeling empowered is gaining a deep understanding of how you feel and what actions you can take to improve your well-being.

Try this 3-step practice daily to quickly build awareness, participation and a sense of control of 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.

Continue this cycle of naming, examining, and taking action. You’ll soon feel a sense control over your menopause journey.

Remember, this journey is unique for every woman, and it's recommended to seek guidance from healthcare professionals for personalized support. Embrace this phase of life with courage and openness, knowing that you have the power to take charge of your experience and turn it into a positive and transformative experience.