'About 18% of women in early perimenopause and 38% of those in late perimenopause — experience symptoms of depression.’ https://journals.plos.org/
.Stress is a significant concern for many women and can make your perimenopause symptoms worse.
As you transition through (Peri) menopause managing your stress is one of the most important things you can do to make the transition more bearable.
How can you manage your stress in Perimenopause?
By focusing on your stressors and not your stress!
Stressors are situations or events that you experienced as a perceived threat to your well-being.
https://www.verywellmind.com/what-are-stressors-3145149
Examples of Stressors
Perimenopause occurs at a time in life when you may be experiencing many other negative events and changes in your life for example
Death of a parent
Losing identity or value in family or society
Challenging family responsibilities
Health concerns
Work pressures
Unresolved past traumas resurface
Managing health
Empty nest syndrome
Ageing
Deteriorating relationships with friends or spouse
To name but a few.
It's worth mentioning that according to reports, how you react to a stressful situation can affect the severity of symptoms.
Individuals who have experienced a stressful event but have since managed to overcome it, tend to experience milder symptoms compared to those who are still stressed about it.
Why manage stress during Perimenopause?
Stress can
Impact your metabolism, so you gain weight
Lowers your sugar levels so you snack more.
Your hot flushes become hotter & more frequent
Night sweats become sweatier.
Brain fog lingers for longer
Cause fatigue, insomia, irritability,,,,,,
Let's explore the reasons why perimenopause can make managing stress more difficult and consider effective strategies to address it.
Understanding Perimenopause and Its Impact on Stress
During perimenopause, the hormones estrogen and progesterone can either fluctuate or decline.
Progesterone is a hormone that promotes relaxation and calmness, while Estrogen helps to keep the stress hormone cortisol in balance.
"When we experience stress, our hormone levels can be impacted, causing a reduction in hormones such as estrogen and progesterone.
As the body perceives your stress as a threat, cortisol levels can increase to protect you from this threat, it becomes more dominant and leads to heightened stress levels.
.
So what should you do?
Well, having a different perspective on stress will help.
Our bodies have a natural reaction to stress, whether it's a real or perceived threat. Consider stress as an opportunity to manage the stressors that feed your stress. It is also an opportunity for personal growth & development rather than being overwhelmed & feeling out of control.
This approach will be helpful to lower not only your stress levels but the severity of many of your perimenopause symptoms.
How can you manage your 'stressors' in perimenopause?
Developing resilience
When you experience stress, you can choose to be resilient. Viewing challenges as an opportunity to develop resilience is empowering and confidence-building.
You cannot develop this ability to bounce back from difficult situations if you do not have a “difficult situation” in the first place.
One of my stressors is the concern that my online events will flop!
I was delivering a Perimenopause workshop and the Zoom audio would not work. I was panicking internally, my attendees dropped off. I was left with one attendee who I had to speak to over the telephone!
I was determined not to let that experience stop me, so I delivered another workshop 5 days later and had 3 attendees but the audio worked!
By learning how to manage stress and cope with challenging situations, you can become more resilient and more confident to handle future stressors.
Building problem-solving skills:
Stressful situations often require you to think creatively and come up with solutions to difficult problems. By learning how to navigate stress and solve problems under pressure, you can develop your problem-solving skills and become more effective at finding solutions to challenges.
Building self-awareness:
Stress can also offer an opportunity for self-reflection and self-awareness. When you experience stress, you can take the time to reflect on what triggers your stress, how you react to it, and what coping strategies work best for you.
By developing greater self-awareness, you can become more in tune with your emotions and needs, which can help you manage stress more effectively in the future.
Prioritizing self-care:
Due to your body’s inclination to be stressed, in Perimenopause it is important to prioritize self-care and take time for yourselves.
This includes getting enough sleep, exercising regularly, and practising relaxation techniques like deep breathing.
View self-care not as an indulgent luxury but as an essential necessity
By recognizing your stress levels and taking steps to manage them, you will be prioritizing your mental and physical well-being, which can benefit your overall health and happiness
Creating a support network
.Having a good support network of friends, and family, or a menopause well-being coach can help you feel empowered during menopause. As you will always have someone to talk to
This support can provide you with a sounding board, a safe space to share your concerns and receive practical advice and lower stress levels.
Seeking professional help
If your stress levels are affecting your quality of life, seeking professional help can be invaluable. Talking therapy has proven to be effective, A menopause well-being coach can help you identify the underlying causes of your stress and create a personalized plan to manage it.
Conclusion:
While stress can be challenging, it's essential to remember that you need to manage your stressors. This can also offer opportunities for personal growth and development. By developing resilience, problem-solving skills, self-awareness, and prioritizing self-care, you can learn to manage stress effectively in perimenopause
I am Monigho Griffin. As a menopause coach, I am passionate about helping women overcome the challenges of perimenopause.
I understand how stress can impact your work, promotion prospects and confidence during this time of transition.
That's why I'm dedicated to providing a supportive and empowering coaching experience, helping you to manage your symptoms, improve your well-being and achieve your goals.
If you're ready to take control of your menopause journey, I'm here to guide and motivate you every step of the way."
menopause and stress - Many women experience stress during menopause due to hormonal fluctuations, sleep disturbances, and other physical changes. By understanding the underlying causes of stress, you can take proactive steps to manage it.
Prioritizing self-care - During menopause, it's essential to prioritize self-care to help reduce stress levels. This includes getting enough sleep, exercising regularly, and practicing relaxation techniques like meditation or deep breathing.
Komentarai