How to nurture your mental health during menopause

Approximately 15% to 50% of perimenopausal and postmenopausal women may experience a range of psychological and emotional symptoms, such as anxiety, depression, insomnia, and forgetfulness.

But there are plenty of proactive steps we can take to support our emotional wellbeing and manage symptoms like low mood, stress, and anxiety during this time of our life. From specific exercises to mindfulness practices, here are some practical, accessible activities to help us feel more balanced and resilient.

Try activities that boost your mood

Exercise is a powerful tool when it comes to managing mood and anxiety. Movement releases endorphins - our body’s natural ‘feel-good’ hormones - and boosts serotonin, which can help stabilise our mood and reduce the intensity of anxiety. But the key is choosing activities that feel enjoyable rather than forced, so we’re more likely to keep them up.

Walking: A brisk 20-minute walk outdoors can do wonders for our mood. If possible, find a green space or park—being in nature has been shown to reduce stress and help clear the mind.

Dancing: Put on your favourite music and dance around the kitchen! It’s a fun way to get the blood pumping and release tension, and it can be especially uplifting if you’re feeling low. It's also great to strengthening your core and pelvic floor.

Yoga: Gentle yoga stretches can ease stress and anxiety while also helping with flexibility and strength. Look for online classes that focus on calming flows or specific sequences for menopause. Poses like child’s pose and legs up the wall are especially grounding and can calm a busy mind and look after issues like bladder leaks and urgency. 

Strength training: Lifting light weights or using resistance bands can boost our confidence, build muscle, and help manage menopausal weight gain. Start with easy, low-impact routines—just 10-15 minutes a few times a week is enough to feel the benefits.

Use the power of breathwork and meditation

Breathwork and meditation are excellent tools for calming anxiety and creating a sense of balance, especially if you are struggling with symptoms of menopause such as insomnia, and bladder leaks. By focusing on our breath, we can signal to our body that it’s time to relax, helping to regulate our emotions and reduce the anxiety that menopause symptoms can bring:

Box breathing: This technique is simple yet effective. Inhale for a count of four, hold for four, exhale for four, and then hold again for four before starting the cycle again. This can be done anywhere and is a great go-to when we’re feeling overwhelmed.

Mindful breathing: Sit comfortably and simply observe your breath. Notice the sensation of air entering and leaving your body. If your mind wanders (which it will!), gently bring it back to the breath. Even a few minutes of mindful breathing can ease anxiety and help us feel more grounded.

Guided meditations: Apps like Calm or Headspace offer menopause-specific guided meditations that focus on reducing anxiety, managing stress, or even dealing with hot flashes. If you’re new to meditation, start with just five minutes a day and build up gradually.

Progressive muscle relaxation: This involves tensing and then slowly releasing each muscle group in the body, from the toes to the head. It can be a wonderful way to release built-up tension and prepare our body for sleep.

Make mindfulness a daily practice

Mindfulness isn’t just about meditation; it’s about bringing our full attention to whatever we’re doing, whether that’s eating a meal, brushing our teeth, or taking a shower. During menopause, when our minds can feel scattered and overwhelmed, practising mindfulness can help bring us back to the present moment and reduce anxious thoughts. Meditation can also have a profound effect on our physical health too.

Mindful walking: Next time you’re out for a walk, focus on how your feet feel against the ground, the sensation of the breeze on your skin, or the sounds around you. This practice can be grounding and is an easy way to integrate mindfulness into your routine.

Mindful eating: Rather than rushing through meals, try slowing down and savouring each bite. Notice the flavours, textures, and smells. Not only does this help with digestion, but it can also create a moment of calm in a busy day.

Open up about your feelings safely and find creative outlets

Human connection is crucial for emotional wellbeing, especially during times of change. Having a strong support network can ease feelings of isolation and provide us with a sense of belonging and finding creative outlets such as drawing, journaling and colouring can help to calm our minds and help process anxiety and depression. 

Online communities: If you can’t find a local support group, consider joining an online community where you can share your experiences and ask for advice. Knowing we’re not alone can be incredibly reassuring.

Therapy and coaching: Cognitive behavioural therapy (CBT) has been shown to be effective in managing menopause-related anxiety and depression. Speaking to a professional can provide tailored strategies to help us cope.

Journaling: Writing down our thoughts and feelings can be a great way to process emotions and identify patterns in our mood. Try setting aside a few minutes each morning or evening to jot down what’s on your mind.

Art and music: Creating art, playing an instrument, or even just listening to music that resonates with how we’re feeling can be deeply therapeutic.

Always prioritise rest and sleep for a healthy mind

Getting enough rest is crucial for mental health, but menopause can make sleep tricky. Establishing a regular bedtime routine can help our body wind down and improve the quality of our sleep.

Evening relaxation: Try a warm bath with soothing essential oils like lavender or chamomile before bed. Follow this with a few minutes of gentle stretching or a short meditation to signal to your body that it’s time to rest.

Sleep-friendly environment: Keep the bedroom cool and dark, and use breathable cotton sheets if night sweats are an issue. Aim to go to bed and wake up at the same time each day to help regulate your sleep patterns.

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