Ways to Deal with Stress During Menopause

Stress brings about changes to a person’s physical and mental health. When you add in the hormonal changes from menopause that also affect the physical and psychological health of a woman, you have a perfect storm of changes and issues. If you are a woman in perimenopause or menopause, it is critical for your health in all areas to incorporate ways to deal with stress daily.

Menopause Stress Reduction Strategies

You may have always had an easier time managing stress levels, but lately, you have noticed that stress seems to be getting to you. You feel overwhelmed, sad, irritable, and less confident than before.

Menopause and the months and years leading to it, known as perimenopause, cause hormonal shifts that make it more challenging to deal with stress. Perhaps you could pause and take a few deep breaths when overwhelmed in the past. Now, your attempts to pause may be met with hormonal headaches and a busy mind full of stressful thoughts.

It is not too late to learn ways to deal with stress during menopause. These techniques and lifestyle changes will serve you now and for many years post-menopause.

Soothe hormones with a healthy diet

Your hormones shift dramatically as you approach menopause. Estrogen and progesterone slowly drop in levels. Your adrenal glands, which are responsible for the production of the steroid hormones epinephrine and norepinephrine, may shift into overdrive. Unfortunately, stress can play a massive role in the production of hormones.

Your diet, the foods you eat on an average day, can help soothe the adrenal glands. Choose foods with as few chemicals and preservatives as possible. Aim for foods high in vitamins and minerals. Add berries, avocado, leafy greens, brown rice, and lean meats to a balanced diet.

Move your body

One of the best ways to deal with stress during menopause is to exercise. Consistent movement can fight bone and muscle mass loss, improve heart and lung function, lower blood pressure and resting heart rate, manage weight and BMI, and reduce the risk of certain diseases and mental conditions.

Start with short workouts and increase time or intensity. Don’t think of your fitness as a be-all and end-all; instead, think of it as a journey. Fitness will serve you throughout life. Create performance goals to track your progress and reassess as needed. Always choose an activity you enjoy; you’re more likely to stick with it.

Lift weights

To offset muscle mass loss and weakened bone mass, lift heavier weights. You want to maintain muscle cells to stay strong through menopause and after. Lifting heavy weights stimulates the production of satellite cells. Heavier weights can also increase bone density to lessen your risk of a broken bone. A consistent training schedule can help you sleep better, improve your mood, and fight off hot flashes and other menopausal symptoms.

If you are new to weightlifting, seek the advice of a personal trainer to learn good form and protect yourself from injury. Once you feel confident in your form, start with lighter weights and move up slowly as you grow stronger. Fitness trainers like Caroline Girvan offer many weight-lifting programs on YouTube.

Practice relaxation techniques

Other ways to deal with stress during menopause include relaxation techniques. Relaxation techniques effectively deal with stress by pausing your day and bringing your mind to the present. There are several relaxation techniques, so you may want to experiment with a few different ones until you feel comfortable.

An example of relaxation techniques include:

• Progressive muscle relaxation.
• Deep breathing exercises.
• Meditation with an app or using a phrase or Bible verse.
• Art therapy.
• Music therapy.
• Guided imagery.
• Yoga poses or deep stretching.

As you choose relaxation techniques, consider the time of day and setting you will need to use. Progressive muscle relaxation may be better done at night or in a setting where you can lie prone, yet meditation with an app can occur at your desk.

Limit alcohol and caffeine consumption.

Although moderate use of alcohol and caffeine typically do not have too many side effects, menopausal women may experience worsened symptoms. Alcohol and caffeine can also increase your risk of heart disease and other conditions.

Most people cannot tolerate stopping alcohol and caffeine consumption immediately. Choose one to focus on initially and limit the amount, tapering further down every week. For example, if you drink four cans of soda daily, aim to only consume three cans daily for one week, two cans daily the following week, and one can daily the week after.

You may want to designate a specific time or event to consume alcohol or caffeine, such as having a soda on pizza night or a glass of wine on date night.

Prioritize sleep

The hormonal shifts from menopause and during the years of perimenopause can cause sleep issues. You may find that you cannot stay asleep or you lie awake waiting for sleep. Others may notice that they wake up exhausted, although they slept for eight or nine hours; this could be a symptom of sleep apnea development.

To prioritize your sleep, set a bedtime routine to help you unwind and try to go to bed at the same time every night, including weekends. Devices emit a blue light that can interfere with sleep, so consider leaving your devices in another room or a drawer at night.

Watch a comedy

Menopause affects mood and can leave you feeling irritable and down. Laughter might be the best solution for boosting your mood. Laughter has been shown to lower stress by stimulating the release of endorphins. Have you ever laughed hard over a comedy and immediately felt better? That is the power of humor and laughter.

Create a movie or television show playlist for when you are feeling down. If you commute, find funny podcasts to make the trip easier and to feel better before or after work. Make it a goal to schedule a date with your spouse or a friend to attend a comedy show or watch a movie together.

Talk to a trusted friend

Talking to a trusted friend may be just what you need to manage your stress. A little vent session and asking for advice from someone you admire and feel confident in can boost your mood. If your friend is or has experienced menopause, you can get their take on what they wish they had known.

Relationships are not made; they are formed. Prioritize building friendships with others. Invite other women out to lunch or over for coffee. Inviting a new friend for a drive to the Farmer’s Market might be the foundation of a lifelong friendship. Nurture your relationships.

Journal and reflect

As we age, it is good to reflect on the past and the present and create goals and dreams for the future. Journaling is an effective method of putting your worries, fears, concerns, blessings, dreams, and goals onto paper. When you empty your thoughts onto the page, you move them away from the forefront of your mind, which may relieve stress.

Many people find journaling with a pen and paper the most beneficial way to process emotions and boost creativity. Choose a journal that makes you happy to see it. Think about where you plan to journal. Will you do it at home first thing in the morning or before bed? Do you need a smaller journal to carry with you throughout the day? Choose one for your needs and practice consistently.

Next Steps for Finding Ways to Deal with Stress

Do you need more ways to deal with stress during seasons of hormonal changes? Does stress have you in its grip, and you notice that you are more depressed or anxious? Contact our office today at Los Angeles Christian Counseling in California to schedule a call with a counselor. Your counselor in Los Angeles will walk you through an initial assessment and help you create a care plan to find ways to deal with stress, lower anxiety, and alleviate depression.