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5 Ways to manage your menopause emotions

Menopause affects all women differently, so it’s hard to say how rare or common menopause mood swings are. Hormone changes can have a significant effect on your mood, but that doesn’t mean that you’ve permanently lost control over the way you feel.

“In times of great stress, it’s always best to keep busy, to plough

your anger and your energy into something positive”

Try these simple tips to help you stay calm, collected and in control.

1. Take timeout.

Talking time out not only works for you but for the people around you. Walking away, calming down and controlled breathing will help you reassess the situation from a distance.

2. Ealing a Healthy Diet

Your diet plays an important role in keeping your hormone levels in check. Adding foods that are rich in vitamin D, calcium, and iron will not only help you feel better, but also keep your bones strong as your estrogen production slows down.

Menopause can be linked to weight gain, which can in turn effect your self-image and your moods. Sticking to a high-fibre diet keeps your digestion regular.

It is also suggested that plant estrogen found in soy may help reduce menopause symptoms, so making edamame, tofu, and soy milk part of your diet will help. Women with medical history of cancer and should talk to their doctors before increasing soy in their diet.

Caffeine has been linked to aggravating hot flashes and night sweats, so cutting back here may also be helpful. Drink cool fluids. Sleep with a fan at night.

3. Channel anger into creative activity

According to researchers in one Clinical Trial perceived control over your symptoms may be an indicator of symptom severity. That could be why some women find it helpful to channel their strong emotions into a productive outlet.

Activities like painting, writing, gardening, and even home decorating can give you the space to process your emotions in a positive way.

When you’re able to accept that you’re moving into a new phase of life and decide to embrace that change as a positive one, you may see a decrease in your strong mood swings.

4. Exercise

Exercise can stimulate endorphin hormones, which will help boost your mood. Post-menopause, you are at an elevated risk for heart disease, so making exercise a part of your routine is important for your long-term health.

Low-impact cardiovascular exercises such as walking, yoga, pilates can get your blood pumping and improve the way you feel about your body.

5. Practice mindfulness and breathing techniques

Mindfulness can help you regain positive awareness and make you feel in control. It helps you be in the moment and focus on the here and now.

By starting you day with as little as 10 minutes of doing mindfulness and breathing techniques you will find yourself in a much better place to handle the day.

Use this ability to empty your mind of negative thoughts when your anger flares up. Connect to your feelings deeply during heated moments or uncomfortable hot flashes. The more you practice this habit, the more automatic it will become.

Try journaling that is, writing out your frustrations. Reflect back on your own behaviour and think of things that were triggers.

Next time you may be able to prevent an outburst only because you recognised that you are on the path to one. Stop, breathe five deep breathes. Remove yourself from the situation.

Namita Bhatia

Cognitive Behavioural Hypnotherapist

Menopause Relief Programme Practitioner

Tel: 07305 595603


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