Speaking from experience I know how hard it can be to stay motivated on a day-to-day basis when we are going through hormonal changes.
The decline in oestrogen, progesterone and testosterone can cause, as we know, many changes in the body and the mind and can affect us on a 24/7 basis. It is hard to get up in the morning to get on with our day when we have had a disrupted sleep and the day ahead leaves us feeling daunted, agitated and perhaps unable to cope and face the world.
Remember that your motivation, mood and focus can alter dramatically with hormone fluctuations. For example if you are still menstruating you will usually have higher energy and motivation in the early phase of your cycle with peak confidence and drive at ovulation. In the second half of your cycle, fatigue may set in with lower motivation and a greater need for rest. This means you need to concentrate your workload and/or activities in those higher motivation phases when possible.
In a low phase don’t try to push harder, go with routine and rest.
Even after the menopause when periods stop, hormone levels can still fluctuate dramatically, so responding to those changes in a similar way is important.
I wanted to share with you some tips that have really helped me through my journey thus far.
On waking, stay in bed for a few more moment and as you slowly come to, practice some breathing exercises, this helps to calm the mind and body. For example by inhaling into the nose for 4 slow counts and exhaling out through the nose or mouth for 5/6 slow counts. Notice the temperature of the breath as you inhale, it’s a cooler temperature, then notice the out breath, a warmer exhalation. Do this for a few minutes or until you start to feel a little more peaceful and the mind starts to quieten down.
As you get up and start to get yourself ready for your day ahead you may be feeling overwhelmed with what’s in store and the expectation you have placed on yourself.
One thing at a time. Ask yourself, “why do I want or need to do this?” and “what happens if I don’t?” Motivation comes easier when your goal is tied to something meaningful.
Set specific and achievable goals and try not to think too far ahead. Don’t be too hard on yourself if not all you have wanted to achieve has been met.
Perhaps make a check list of the things you have to do and do them methodically and without being too self critical.
Diarise some form of exercise during your day. Life can be busy, I know, and you certainly do not need to be a member of the gym. A walk, run, home exercise, or even putting your favourite tunes on as you get your day started will really lift your spirits. Exercise generates endorphins the “happy hormones” like serotonin, which lifts the mood.
Look at your eating and drinking habits. Eating a well balanced diet and avoiding or cutting back on alcohol can be such a game changer. Avoid ultra processed foods which are so prevalent in our modern diets but which sap our energy by creating spikes and troughs in our blood sugar levels. It is tempting to reach for a consolation drink of alcohol but ultimately it is a central nervous system depressant, will rob you of energy, promote bone loss and disrupt healthy sleeping patterns.
Self care, whether its painting your nails, going to the hairdressers, moisturising your skin, aromatherapy or a soothing massage is important and time for yourself that you need.
If you are experiencing a dip during the day, and tiredness starts to set in, lift your spirits by having a healthy snack and some movement. You may be feeling like it’s a long time until you sleep but by reenergising yourself it helps you get through that phase and sets you up for the rest of the day.
A soothing bath before bedtime, and reading or listening to some calming music to quiet your mind before you sleep will also be helpful. Some form of meditation can also have a positive effect on your sleep.
Think positive thoughts about your day and then allow yourself to gently push aside any worries and concerns. There is nothing to do now but rest and with some more gentle and relaxing breathing, remember that you are the best!