From left to right, Dana Drzikova, Geraldine McCullagh, and Kate Flory
Written by Midlothian View Editor, Phil Bowen
Whether you are menopausal (this includes peri-menopausal, menopausal, and post-menopausal), or living with someone who is exhibiting symptoms of the menopause, then this can be a confusing and lonely time. Just as each of us have unique fingerprints, it seems that when it comes to ‘going through the change’. we all experience menopause at different times, and with very different symptoms.
We’ve pulled together advice from three award winning menopause and confidence therapists and coaches, Dana, Geraldine and Kate, to give you their top 10 tips on making yours (and your loved one’s) Menopause More Manageable.
Keep a record of your symptoms – Every woman experiences the menopause differently, some have more physical issues such as hot flushes, poor sleeping, or weight gain. Whereas others notice more psychological differences in their mood, memory and confidence. Keep a note of what you are feeling to be able to share fully with your doctor what you’ve noticed over the past months. (Dana Drzikova)
Managing your symptoms – Decide how do you want to manage your symptoms, whether medically using HRT or holistically. Most women don’t realise the range of holistic options available from mind-body techniques such as reflexology, aromatherapy, CBT, and mindfulness. Or using natural products like herbs, Chinese medicine and via lifestyle changes to nutrition, exercise, and mind. Taking time to do more of what brings you joy, and making time for self-care and compassion. (Dana Drzikova)
Seek specialist help – Menopause coaches will signpost you to evidence based resources and will guide you on how to get the right support for you from your GP. Your coach will support you with your lifestyle goals (reviewing your menopause wellbeing wheel – nutrition, exercise, sleep, work/life, personal growth) and make your menopausal journey happier, so you feel empowered, confident, and self-compassion. (Dana Drzikova)
Calming the mind – During menopause, you can feel more anxious and get overwhelmed more easily. Use nature’s medicine cabinet with aromatherapy oils and scents such as lavender, bergamot and geranium. Lavender helps to promote feelings of relaxation and improved sleep, bergamot supports you with management of anxiety and irritability, and geranium helps to manage moods swings. (Geraldine McCullagh)
Feet first! – Reflexology treatments will bring the body back into balance. For a client with menopausal symptoms, focusing the treatment on areas of their feet connected to the ovaries and adrenal glands, helps to reduce stress. Your adrenal glands produce more adrenaline and cortisol, which in turn makes symptoms like hot flushes during the day and sweats at night worse. (Geraldine McCullagh)
Master your mind. Menopause can knock your inner confidence. This is a time when your old, familiar inner critics whisper negative suggestions in your ear and make you feel stressed and anxious. These thoughts in turn make you go flushed and sweaty, they affect your voice, make you want to shrink away, and even can cause you physical discomfort. Learning how to notice, neutralise and do a new response is the first step. Find out who is your master inner critic. (Kate Flory)
Do something scary – Whenever we encounter something new or different in our lives, it can appear daunting, and fear and self-doubt are our natural reactions. But stepping outside of your comfort zone into your stretch zone by trying something new, can reveal skills and abilities you never thought you possessed, which in turn will naturally boost your confidence. Start small and even though you may feel uneasy at first, remember, itwill get easier over time. (Kate Flory)
Say your affirmations out loud – Whilst they may seem a bit ‘ol Skool’, current research confirms that when we self-affirm daily, we help to reduce our stress levels, shift ourselves towards a more positive mindset, and help us look for a positive future focus. Try saying your affirmations out loud, e.g. “I feel happy and confident in my body”. Dig deep until you can really believe what you are saying. Then go to the next level and embody what they that affirmation looks and feels like for you. (Kate Flory)
Surround yourself with positivity – We all need cheerleaders in our lives to keep us going when we doubt ourselves. And even better if these people have great positive outlook on life, as we know that mirror neurons in our bodies encourage us to mimic those around us. When you smile, laugh and feel relaxed you’re releasing positive hormones of serotonin (improving your mood), endorphins (your natural pain and stress relievers) and even dopamine (your feel-good hormone). (Kate Flory)
Banish ’imposter syndrome.Everyone has moments of self-doubt in their job, thinking that someone is going to suddenly find them out, or expose them as a fraud. The trick is to turn these negative self-doubting voices off inside your head by making a mental or physical checklist of what you are good at, by recalling times when you did succeed, remembering the positive comments from clients, colleague or friends and family. Or simply telling those negative voices to ‘shut up’! (Kate Flory)
Your Menopause Experts
Dana Drzikova
Certified Menopause Support Coach and Menopause Workplace Trainer
Geraldine McCullagh
Menopause Therapist
Qualified clinical Aromatherapist and Reflexologist
