10 tips for stress management during peri-menopause (or nearing it)

22 Oct

Stress is a significant factor that can worsen peri-menopausal symptoms like mood swings, sleep disturbances, and weight gain. When we’re stressed, our bodies release cortisol, a hormone that, when elevated for too long, can throw other hormones like estrogen, progesterone, and insulin out of balance. Here are some practical tips to help manage stress and support hormonal health during this phase of life.

1. Practice Mindfulness and Meditation

Mindfulness and meditation are powerful tools for calming the mind and body. They help lower cortisol levels, which in turn can alleviate mood swings, anxiety, and fatigue.

Start small: Try a 5-10 minute guided meditation or mindful breathing session each day.
Focus on the present: Mindfulness encourages you to stay in the present moment, reducing anxiety about the future or regrets about the past.

There are many apps and online resources that offer guided meditations tailored to reducing stress and improving relaxation.

2. Prioritize Rest and Relaxation

Finding time to unwind is essential for managing stress and keeping hormones in check.

Create a wind-down routine: Dedicate the hour before bed to calming activities like reading, listening to soothing music, or taking a warm bath.
Incorporate relaxation techniques: Deep breathing, progressive muscle relaxation, or aromatherapy (using essential oils like lavender or chamomile) can help relax your nervous system and prepare your body for restful sleep.

3. Stay Connected with Supportive People

Social connection can buffer the effects of stress. Talking with friends, family, or joining a supportive community can help you manage the emotional ups and downs of peri-menopause.

Build your support network: Reach out to friends or loved ones regularly, or consider joining a peri-menopause support group, either locally or online.
Talk it out: Sometimes, venting your frustrations can help relieve emotional tension and give you a sense of relief.

4. Move Your Body Regularly

Exercise is a proven stress-buster. Physical activity stimulates the production of endorphins, chemicals in the brain that act as natural painkillers and mood elevators.

Get outdoors: Walking in nature or taking part in outdoor activities like hiking or cycling can combine the stress-relieving benefits of exercise with the calming effects of being in nature.
Make it enjoyable: Choose forms of exercise you genuinely enjoy—whether it’s dancing, swimming, or yoga—so it feels like a stress release, not a chore.

5. Journaling and Expressive Writing

Writing down your thoughts and feelings can help process emotions, release mental clutter, and reduce stress. It’s a simple and effective way to cope with the mental challenges that may arise during peri-menopause.

Set aside 10 minutes daily: Free-write about what’s on your mind without worrying about grammar or structure.
Use prompts: If you feel stuck, use prompts like "Today I’m feeling...", "What I’m grateful for today is...", or "My biggest challenge right now is..."

6. Limit Stimulants and Sugar

Caffeine and sugar may provide a temporary energy boost, but they can also lead to energy crashes and heighten stress. Consuming too much of these stimulants can increase cortisol levels and disrupt your sleep.

Moderation is key: If you rely on caffeine to get through the day, try limiting it to the morning and switching to herbal teas or decaffeinated options in the afternoon.
Avoid high-sugar snacks: Opt for balanced snacks that contain fiber, protein, and healthy fats to keep your blood sugar stable and reduce stress on your body.

7. Practice Gratitude

Taking time to focus on the positives in your life can help shift your mindset away from stress and worry. Gratitude practices have been shown to improve mood and overall mental well-being.

Start a gratitude journal: Write down three things you’re grateful for each day. They don’t have to be big—small moments of joy or comfort count too.
Share your gratitude: Expressing appreciation to others, whether through a note or in person, can deepen your social connections and reduce feelings of stress.

8. Manage Time and Set Boundaries

Feeling overwhelmed by your schedule can amplify stress levels. Learning to say no and prioritizing self-care are crucial during peri-menopause.

Set realistic goals: Avoid overcommitting and breaking down large tasks into smaller, manageable steps.
Create boundaries: Learn to protect your time by saying no to activities or requests that drain your energy.

9. Get Quality Sleep

Restorative sleep is vital for stress management, but peri-menopause can make it challenging due to hormonal disruptions. Making sleep a priority can reduce cortisol levels and improve overall well-being.

Stick to a sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
Limit screen time before bed: Reduce exposure to blue light from phones, tablets, and TVs at least an hour before bedtime to help your brain wind down.

10. Seek Professional Help if Needed

If stress feels overwhelming or unmanageable, don’t hesitate to reach out to a healthcare provider or counselor. Professional support can help you develop coping strategies and may be especially beneficial if peri-menopausal symptoms are significantly affecting your quality of life.

Conclusion

Managing stress during peri-menopause is essential for balancing hormones and minimizing symptoms like mood swings, sleep disturbances, and weight gain. By incorporating mindful practices, exercise, relaxation techniques, and a supportive network, you can reduce stress and navigate this transition with more ease. Prioritizing self-care and focusing on gratitude can further enhance emotional and physical well-being, helping you stay balanced during peri-menopause.

Hayley Saretta