The kindest journey: Why self-care is non-negotiable during menopause

Menopause is a profound shift in our lives that deserves to be approached with understanding and kindness towards ourselves
Conversations often centre on managing symptoms
Self-care is a fundamental part of managing menopause

During peri and menopause, self-care isn’t a luxury; it’s an essential component of wellbeing, a way to nurture yourself amidst the hormonal shifts and life changes that may be unfolding. We’re not talking about bubble baths and fleeting moments of pampering (though they have their place!). True self-care during menopause is about a more profound and consistent commitment to your physical, emotional, and mental health. It’s about proactively building resilience, managing stress, and prioritising your needs as you navigate this significant life stage. It’s about recognising that you deserve to feel well, to feel strong, and to embrace this chapter with confidence and vitality.

At its heart, self-care is about making conscious choices that support your overall well-being. During perimenopause, this becomes even more critical as your body undergoes significant hormonal adjustments. These wild fluctuations can impact everything from your energy levels and sleep patterns to your mood and physical comfort. Ignoring these changes and pushing through without adequate self-care can lead to increased stress, exhaustion, and a diminished quality of life – which just isn’t necessary! Prioritising your wellbeing starts with the basics. Ensuring you are getting enough sleep is paramount. Sleep disturbances are incredibly common during menopause, but consistently poor sleep can exacerbate other symptoms and leave you feeling depleted. Creating a calming bedtime routine, making your sleep environment comfortable and conducive to rest, and addressing any underlying sleep issues are key self-care steps.

Beyond the foundational elements, self-care during menopause also involves actively nurturing both your body and mind. Menopause can bring about a plethora of physical discomforts, from hot flushes to aches and pains. Finding ways to alleviate these symptoms is an act of self-care. This might involve seeking out cooling strategies for hot flushes or incorporating gentle stretches and movement to ease joint stiffness. Listening to your body and responding to its needs with compassion is essential. Equally important is nurturing your mental and emotional wellbeing. The hormonal rollercoaster of menopause can impact mood, leading to increased anger, anxiety or feelings of overwhelm. Practicing mindfulness, engaging in relaxation techniques, or simply taking time each day for a bit of quiet reflection can be incredibly beneficial.

Connecting with supportive friends or family, pursuing hobbies that bring you joy, and allowing yourself permission to rest and recharge are all vital aspects of emotional self-care. Recognising that it's ok to not feel "on top of things" all the time, and allowing yourself moments of grace and self-compassion, is perhaps the most important act of self-care during this transformative period. Embrace the journey with kindness, patience, and a commitment to nurturing yourself every step of the way.