Is anyone else feeling like life is just getting busier? Personally, as I approach Christmas and the inevitable craziness that accompanies this time of year, it seems like all my efforts to control stress and maintain balance have been thrown out the window. 

I am aware of the impacts that stress can have on my body, and one of my biggest goals is to limit stress or, if I can’t avoid it entirely, at least manage it well. However, it feels like that’s not happening right now. This has reminded me of the significant impact stress can have on our bodies, especially during perimenopause and menopause.

Today, I wanted to share with you the role stress plays in exacerbating menopausal symptoms and overall well-being. I’ll delve into the intricate relationship between stress and how it impacts perimenopause and menopause.

Let’s explore how stress can significantly influence the experience of menopause and perimenopause and more importantly let’s start putting things into place so we can reduce it!

Understanding Menopause and Perimenopause:

Menopause is a natural biological process that signifies the end of a woman’s reproductive years. It typically occurs around the age of 50, and it is defined by the cessation of menstruation for 12 consecutive months. Perimenopause, on the other hand, is the transitional phase leading up to menopause, during which a woman may experience irregular menstrual cycles and various symptoms associated with hormonal fluctuations.

The Impacts of Stress on Hormonal Balance:

Hormonal fluctuations are at the heart of menopause and perimenopause. The ovaries produce less oestrogen and progesterone during these phases, leading to a range of physical and emotional changes. Stress, whether chronic or acute, can further disrupt the delicate hormonal balance, amplifying the intensity of symptoms.

1. Hot Flushes and Night Sweats:
• Stress triggers the release of cortisol, the primary stress hormone, which can interfere with the body’s temperature regulation.
• Elevated cortisol levels may exacerbate hot flashes and night sweats, two common and disruptive symptoms of menopause.
2. Mood Swings and Anxiety:
• Fluctuating hormone levels during perimenopause can already contribute to mood swings and increased susceptibility to anxiety.
• Stress acts as a catalyst, intensifying these emotional symptoms and making it challenging for women to cope with the already overwhelming changes.
3. Sleep Disturbances:
• Hormonal imbalances during menopause can disrupt sleep patterns.
• Stress compounds this issue, leading to increased insomnia and difficulty falling or staying asleep.
4. Cognitive Function:
• Oestrogen plays a role in cognitive function, and its decline during menopause can contribute to memory lapses and cognitive challenges.
• Stress may further impact cognitive function, making it crucial to manage stress for optimal mental well-being.

Coping Mechanisms and Stress Management:

Recognising the profound impacts of stress on menopause and perimenopause emphasises the importance of adopting effective stress management strategies. Here are some recommended coping mechanisms:

1. Regular Exercise:
• Physical activity has been shown to reduce stress and alleviate menopausal symptoms.
• Engaging in activities like walking, yoga, strength training, or swimming can have positive effects on both mental and physical well-being.
2. Mindfulness and Relaxation Techniques:
• Practices such as meditation, deep breathing, and mindfulness can help manage stress and promote emotional resilience.
• Integrating these techniques into daily life can provide a sense of calm and balance.
3. Social Support:
• Building a strong support network is crucial during menopause and perimenopause.
• Sharing experiences with friends, family, or support groups can provide emotional support and practical advice.
4. Healthy Lifestyle Choices:
• Maintaining a balanced diet, staying hydrated, and avoiding excessive caffeine and alcohol intake contribute to overall well-being.
• These lifestyle choices can help manage stress and support the body during the transitions of menopause.

Simple Tips To Manage Stress:

 In simple terms, how do you implement this when life seems like it is out of control?

This is what I did this morning to help me regain control. As I do every morning, I woke up before the rest of the house, sat out on my deck with my coffee, and thought about everything racing through my mind. I then took these thoughts and wrote a list of all the different areas of my life and what I do.

It was a big list – working full time, running two businesses, trying to stay fit and healthy, spending time with a teenager who is at the stage where Mum is boring, trying to find time to keep on top of the garden and house, walk the dog, and somewhere in there, have dates with my husband (forgot what these are), and then some time for me.

Honestly, when I wrote it all down, I had clarity on why I am feeling exhausted right now. Something has to give, and that’s what I did next.

I’ve written down all the things that I need to let go of and will FIND A WAY to stop doing them. I then wrote a weekly plan out, and instead of focusing on all of my TO-DOs, I put in all the activities that I WANT TO DO.

I am going to make more time to sit down and enjoy family meals, go out for dinner once a week, and have Sushi with Braden once a week (have I told you I hate cooking?). I am going to go to the beach or spend time by my pool on the weekend. I’m going to make time to catch up with a friend for coffee on the weekend. I’m going to keep up my morning routine and exercise, which is going well (one thing I’ve got sorted!)

Acknowledging the potential exacerbation of menopausal symptoms due to stress underscores the need for self-care. It is NO LONGER OPTIONAL to spend time on ourselves. It’s time to prioritise stress management through lifestyle changes, coping mechanisms, and seeking support.

One thing I have gotten clear on lately is that I love sharing tips and strategies to help other women feel the best they possibly can. I suppose the biggest tip I can give you is to become aware and make changes. You might not be able to ditch or delegate everything you do, but just making a little bit of time in your daily routine is an amazing start. My morning coffee in peace is honestly a lifesaver!

Never stop working on yourself.

😘 Hilds

P.S If you need a hand making changes, jump on board my Midlife Makeover and 28 Day Self Care Challenge.