Embracing menopause: 7 tips to thrive through change

Perimenopause, which usually starts in the late 30s to 40s, encompasses more than menopause-like symptoms such as hot flashes and sleep problems; it also brings significant emotional upheaval. This physiological change coincides with when many women experience, what can be described as, a 'midlife crisis' without even realising it.

In 1965, the Canadian-born psychoanalyst and social scientist Elliott Jaques first coined this term by observing his midlife client’s abrupt changes in lifestyle and productivity as well as coming face-to-face with his own limitations and ever-increasing salience of mortality. The stereotypical images we've seen in movies are of men buying sports cars or chasing after younger women. However, there is no cultural narrative for a typical female midlife crisis. 

A personal journey

The psychological changes connected to perimenopause are close to my heart. Entering my 40s, I felt a sense of trepidation as I navigated through unfamiliar emotional terrain. I experienced sudden crying spells and heightened anxiety without understanding where they were coming from. I also found myself thinking of my own mortality as well as questioning my purpose.

My mother hadn't discussed her menopause experience with me, and it wasn’t something openly talked about among friends. I began noticing similar patterns in my female clients, many of whom were in their late 30s and early 40s. They were feeling a sense of loss and regret, with a sense of apathy; feeling that they had lost their spark. Through my work with them, by reframing their beliefs and empowering them, I realised that it wasn’t a midlife ‘crisis’ we were all experiencing, rather a midlife ‘awakening’.

By combining all our wisdom, and connecting our mind, body and soul there is exponential potential for personal growth, new opportunities and positive changes. 

7 tips to help navigate menopause 

Here are seven tips to help navigate through this transitional time of your life so that it can become transformational:

1. Mindful acceptance and positive reframing

Acceptance is the cornerstone of mental well-being during menopause. Instead of perceiving menopause as an end, reframe it as a new beginning. Practice mindful acceptance by focusing on the present moment without judgment. This can reduce anxiety and foster a sense of peace. Hypnotherapy sessions can guide you through visualisations that promote acceptance, helping you see menopause as a time of growth and renewal.

Practical tip: Start a daily mindfulness practice. Spend 10-15 minutes each day meditating, focusing on your breath, and letting go of negative thoughts about menopause. Journaling can also help; write about your feelings and thoughts, aiming to reframe any negative perceptions.

2. Harnessing the power of suggestion

The subconscious mind plays a pivotal role in how we experience menopause. Hypnotherapists use the power of suggestion to instil positive beliefs and attitudes. 

Practical tip: Create positive affirmations related to menopause. Repeat these affirmations daily, preferably in a relaxed state or just before bed. For example, "I am strong and capable," or "I embrace the wisdom that comes with this phase of life." These affirmations can rewire your subconscious mind to adopt a more positive outlook.

3. Stress reduction techniques

Stress exacerbates the symptoms of menopause, affecting mental health significantly. Hypnotherapy offers deep relaxation techniques that can help reduce stress. Progressive relaxation and guided imagery are effective methods to calm the mind and body.

Practical tip: Listen to relaxation self-hypnosis which involves visualising peaceful and relaxing scenes, helping to reduce overall stress levels. This can be listened to first thing in the morning, before sleep and/or anytime during the day when you feel overly stressed.

4. Building a support system

Isolation can intensify the mental health challenges of menopause as there is a direct correlation with depression. Building a strong support system is crucial. Connect with others who are experiencing similar transitions. Sharing experiences and strategies can provide comfort and reduce feelings of loneliness.

Practical tip: Join a support group for women going through menopause. This can be a local group or an online community. Regularly attending these meetings can provide a sense of camaraderie and mutual support. Additionally, communicate openly with friends and family about your experiences; their understanding can be a significant source of emotional support.

5. Enhancing sleep quality

Sleep disturbances are common during menopause and can severely impact mental health. Hypnotherapy can be particularly effective in addressing insomnia by promoting deep relaxation and altering negative sleep patterns.

Practical tip: Develop a consistent bedtime routine. Avoid screens at least an hour before bed, create a calming environment, and practice relaxation techniques like deep breathing or listening to calming music. Consider listening to a hypnotherapy session designed for sleep; many therapists provide recordings that can help guide you into a restful state.

6. Good nutrition and regular exercise

Nutrition and exercise play crucial roles in managing menopausal symptoms and maintaining mental health. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help regulate mood swings and improve overall well-being. Regular physical activity, such as yoga, walking, or swimming, can reduce stress, enhance mood, and promote better sleep.

Practical tip: Incorporate a variety of nutrient-dense foods into your diet and aim for at least 30 minutes of moderate exercise most days of the week. Experiment with different forms of exercise to find what you enjoy the most. Regular physical activity can significantly improve both physical and mental health during menopause.

7. Reconnect with your innermost desires

Menopause is a perfect time to reconnect with your innermost desires and unleash your magic. Reflect on your passions and interests that may have been set aside due to life's demands. Engaging in activities that bring you joy, and fulfilment can reignite your passion for life and enhance your overall sense of well-being.

Practical tip: Dedicate time each week to pursue hobbies and interests that make you feel alive and fulfilled. Whether it’s painting, gardening, writing, or any other activity that sparks joy, prioritise it in your routine.

The mindset with which we approach menopause can profoundly impact our experience. The Japanese word for menopause is "konenki," which means "renewal" and "energy." This positive outlook is more than just semantics; studies show that women with a positive attitude tend to experience milder menopausal symptoms.

Embracing this life stage with mindful acceptance, positive suggestions, stress reduction techniques, a supportive network, enhanced sleep quality, good nutrition, regular exercise, and a reconnection with your innermost desires can lead to a more fulfilling and empowered experience. Remember, this transition is not just about enduring changes but also about celebrating the strength and wisdom that come with it. Enjoy the second (and best) half of your life!