Guest Blog

How Can Women Manage Their Mental Health During Menopause?

Menopause is defined as the time beyond which our periods have ended. It happens because our egg supply diminishes, meaning that we produce less and less of the hormone oestrogen.

Oestrogen has a protective effect. It helps regulate temperature and sleep and also has a part to play in memory and bone strength. Of course, it is also a major player in fertility, alongside progesterone and testosterone. Decline of progesterone levels happens in the years before menopause - in perimenopause - and this loss causes symptoms such as loss of libido and motivation.

When we are in our fertile years, between puberty and menopause, our brains are awash with oestrogen. It helps us adapt to motherhood, regulates our periods, and promotes brain health, amongst other actions.

So as oestrogen levels drop as we enter perimenopause, our brain has to learn to manage without it.

What are the symptoms that women struggle with?

Firstly, not everyone struggles with menopause. Around 20% of women will sail through and hardly notice it happened. 60% will experience mild to moderate symptoms. Only the remaining 20% will experience symptoms severe enough to impact their daily lives. 

Here are the top 4 symptoms …

Hot flushes

One of the most common symptoms is hot flushes (or flashes). These immense surges of heat occur because oestrogen normally regulates temperature. In its absence, the range of temperature that is manageable for us becomes much smaller. Women in menopause often experience being too cold as well as too hot.

On their own, hot flushes may not be too much of a concern. They become problematic when women experience them at inconvenient or inappropriate moments. So, for example it may be fine to have a hot flush whilst you’re chatting with a good friend at home. Not so great if you’re presenting an important idea at a work meeting.

Poor sleep

Women in menopause and perimenopause often report poor sleep. They may fall asleep easily and then wake in the night and be unable to fall asleep again.

Sometimes the problem is temperature regulation. During menopause, we experience night sweats and hot flushes which keep us awake. Sometimes it may even mean changing the sheets.

Lack of sleep leads to a myriad of other symptoms, not least of which is - 

Brain fog

Brain fog includes the feeling that it’s impossible to make decisions, find words, remember names. It’s frustrating, embarrassing and can be frightening. It can lead to a loss of confidence in even the most confident and competent women.

As a hypnotherapist, one of the main reasons women come to see me in perimenopause and menopause is because of a loss of confidence, caused by brain fog.

This loss of confidence shows up in all sorts of ways; in relationships, at work, when driving. Even simple decisions become difficult when brain fog gets in the way. We can wonder if we are losing our minds.

Depression

Hot flushes leading to poor sleep and brain fog with a resultant loss of confidence, can create depression.

The reality is, that these symptoms and our menopause often run alongside other major life events.

At this time in our lives, there are social pressures that come from ageing, ageing parents, children leaving home, illness, bereavement and a host of others. It’s hardly surprising that we feel an impact on our mental health.

So, what can we do about it all?!

Firstly, check in with your GP. Symptoms of menopause are similar to those of other conditions, so get checked and know what you’re dealing with. You may want to discuss HRT (hormone replacement therapy) which can be extremely effective in managing symptoms. Not everyone wants HRT though, and some women are excluded from taking it for various health reasons. If you’re not ready or able to go down that route, here are some effective strategies to help.

  •  Stay healthy. Find some exercise that you enjoy - do it with friends. Exercise is one of the most effective ways to manage the symptoms of menopause, and of course it has fantastic side effects! Low impact and strength-based activities such as walking, and Pilates are currently thought to be most beneficial for midlife women. When you exercise with friends, or join a new group, you also reap the rewards of support and connection.

  • Eat healthily and investigate the foods which are especially beneficial for women in menopause. I can recommend Emma Skilton and Margaret Bell as nutritional experts for women in midlife. You may also want to look at the Blue Zones website, where you’ll discover how communities around the world stay healthy for longer.

  • Discover a new perspective. You may have to change the way you see things and see yourself. This is a new phase of life, one which you haven’t experienced before. What are the opportunities? It’s easy to see what’s going wrong. When you make a deliberate decision to choose to see what’s going right, you can change your life. Solution Focused therapy can help with this, by increasing your confidence and motivation.

  • Plan for change. Change is inevitable and as women we are fantastic at adapting. We have spent our lives with changing moods and phases brought about by our hormones, and in some ways, menopause is no different. What IS different is that in this stage of life we have a power and experience that can mean we can shape this new phase in unexpected and exciting ways. So instead of worrying that you will miss your children when they fly the nest, be ready with a new hobby or interest. Instead of mourning your ability to party until dawn, learn how to enjoy the sunrise from a hilltop or a beach.

  • Learn to relax. Real, deep relaxation is beneficial for both physical and mental health. When we relax deeply, we stimulate the part of our nervous system that regulates our digestion, blood pressure and heart rate. If you can also take yourself into a hypnotic state, you’ll experience a refresh of your mind which will clear the brain fog.

  • Take a nap. A strategic 20-minute nap is like magic! I’m known as ‘The Queen of the Power Nap’ and for good reason. If you nap for around 20 minutes and no longer, and your nap is complete by 4pm, it won’t affect your night-time sleep. In fact, you will probably discover that you sleep better at night.

  • Recognise your resources. It’s easy to feel that you have lost your confidence and sparkle when they get covered up by menopause symptoms. They are definitely still there. Sometimes we just need a little help to rediscover them. Doing some of the things mentioned above can help. If you need a bit more, ask for recommendations for a good therapist or coach.

 

Remember that menopause, like all other cycles of our lives, will pass. Talking, sharing, and educating yourself about the symptoms can make it feel less daunting.


At Aloft Hypnotherapy, founder Sally Potter has focused on supporting women to truly take control of their mental health and well-being and has created a specialist, holistic approach to help. Using a gentle mix of solution focused questioning, hypnosis, and a sprinkle of neuroscience, she guides clients to recognise their strengths, to create the future they want, free from fear, and full of confidence.

Solutions range from group relaxation classes and one-to-one hypnotherapy to residential retreats. To discover more, you can visit alofthypnotherapy.com, or linktr.ee/pottersaloft

Staying In Control Of Your Finances And Managing Financial Stress

Today’s article is being contributed by Rebecca Robertson from Evolution Financial Planning. With over 22 years’ experience in the financial services industry, Rebecca is the woman to go to if you need financial advice. Rebecca understands the financial difficulties specifically faced by women, including the stress that managing finances can cause. So I’m sure you’ll love this article and find some useful knowledge to carry with you.

Staying in control of your finances and managing financial stress

We all experience at least some level of stress in our day to day lives. But the added pressure of financial stress on top of whatever else you have going on can really make things hard to bear. Trust me, it doesn’t have to be this way. Obviously I could never have a full understanding of your financial situation without meeting you. However I am willing to bet there are some things you could start doing that will help you to get in control of your finances and start worrying a bit less about money!

If you feel like you need to discuss your financial situation in detail, talk to a seasoned expert and get the in-depth financial advice you deserve, here.

Understanding financial stress and its effects on your life

People who are under the most amounts of financial stress tend to be either unemployed or working low income jobs. These are difficult situations and I would never try to belittle anyone else’s personal struggle. However there are also a lot of people under financial stress whose situations are not as dire as they might think. Wherever you lie on this stress spectrum, I am here to tell you that there are actions you can take TODAY that will give you more control of your finances. But first, let me tell you why you should do it TODAY.

While it is normal for most people to occasionally stress about money, it becomes a serious problem when you can’t enjoy your life due to constantly having money on your mind. Financial stress left unchecked could develop into more severe mental health issues that will impact your quality of life. Bad mental health can lead to bad physical health and that is why it is so important for you to get in control of your finances as soon as possible. Don’t let it go that far if you can help it.

Financial stress and unhealthy coping mechanisms

People who are dealing with a lot of financial stress also often develop unhealthy coping mechanisms. If you are someone who is struggling with some bad habits then maybe you should think about whether or not these coping mechanisms/habits are rooted in financial stress. Unhealthy coping mechanisms caused by financial stress can range from over eating all the way to drug abuse. But the way to combat bad habits is with good habits and fortunately for you, we specialise in developing good financial habits and maintaining them.

How to budget to control your finances and manage financial stress

Life can be unpredictable and that is why budgeting is such an important financial skill to develop for anyone. If you can work out exactly how much money you need to get by each month and then set that aside this will reduce the financial stress you experience significantly.

Ultimately if you want to be in control of your finances, you have to take control. So I would strongly advise you to de-clutter your budget. Find out exactly how much money is coming in each month, then set aside however much of that you need to pay bills, buy food etc. Then work out exactly how much money is leaving your account each month and try to whittle this down until your outgoings are only spent on absolute essentials. The more you learn to control where your money goes, the less stressed out you will be about it.

Taking control of your finances one step at a time

Being affected by financial stress does not necessarily mean that you are struggling to afford basic necessities. Some people have enough money to get by each month but they are running out of time to save for something that is important to them. Wherever you are with your finances, it never hurts to start with a list.

Make a list of everything that is stressing you out financially. Get everything down on paper no matter how small. Then choose the one that is most important to you now and start inching towards a solution. Stay focused on this one thing until it is dealt with and then move onto the next biggest thing on the list. This way you can avoid feeling overwhelmed and hopeless.

Even if you cannot tackle the list on your own, at the very least you have a roadmap of how you are going to take control of your finances. If you need assistance you can take this list/roadmap of your finances to an expert and they will be able to see exactly where and what you need help with.

If you are feeling financially stressed you are not alone and you can get help

I hope I have given you an idea of how to cope with financial stress and how you can start re-taking control of your finances in this article. Financial stress does not discriminate and I guarantee you will know or have known someone who is or has been struggling financially. So if you need help, reach out to experts and start taking steps towards being financially stress free today.

 If you want advice on anything from insurance to investments, get in touch with a seasoned financial advisor today.


If you are struggling with your mental health, please do speak out: you could talk to your GP, a friend, family member or colleague, or book an appointment with a counsellor.

Keeping Calm On A Photoshoot

Every year, one of my intentions is to make sure I get more photos of my family and friends, and to make sure I am in them, too. It never lasts though, in part because I always feel self-conscious in front of the camera. And I know I’m not the only one. I asked Jo Bishop, a local professional photographer, if she had any tips for helping people feel calmer in front of the camera, and also how she keeps her cool as the one behind it!