Manage menopause stress

Now you’re hot; then you’re cold; sometimes you’re happy; other times you’re angry, or sad. There’s no doubt: menopause can lead to emotional and physical turmoil. 

In order to cope optimally with the stress of this life stage, it’s important to change your sources of stress and manage how you respond to it.

Identifying unrelieved stress and being intellectually aware of its effects simply isn’t enough – you have to try to reduce its harmful effects. After all, long-term, unmanaged stress can cause or worsen high blood pressure, heart disease, allergies, asthma, migraines, irritable bowel syndrome, eczema and psoriasis.

The following are symptoms of an acute stress reaction:

• Fast-beating heart (often palpable)

• High blood pressure

• Racing breath (or a feeling that you’re not breathing)

• Sweaty palms

• Dry mouth

• Tense muscles

• Rushing thoughts

• Irrational fears and anxiety

If you decide to start taking control of the stresses in your life, the following suggestions should be considered:

• Identify the culprits. Think about when, and why, you feel stressed. Do a stress assessment if you’re unsure what’s causing your stress. When identifying your stressors, it’s important to become aware of the fact that no-one and nothing can cause stress in you unless you allow it. This can lead to realising the control you have over your stressors or triggers.

• Start small. Make one or two conscious, positive choices each day, such as substituting a junk food for a healthy snack, making time for a short walk, or listening to relaxation music on your way to work. These tiny improvements will help you realise that you do have control.

• One step at a time. Trying to revamp all areas of your life at once is likely to lead to failure. It isn't necessary to tackle the greatest or most difficult stressors first. It's more important that you choose a point of focus. For example, if your work is the major stressor in your life, first try improvements in other areas such as health, nutrition, using food supplements, or addressing stressors at home. This might give you the energy and motivation you need to take on the bigger problems later.

• Be specific. Eliminating stress entirely is not only impossible, but not even advisable. Decide what changes you'd like to make in the coming three months, six months and year. Set small, attainable goals (short, medium and long term) and reward yourself. Be flexible and adapt your programme to your individual needs. After all, that’s what stress management is all about.

To alleviate acute stress, try the following: 

• Take a hot bath with a few drops of lavender oil in the water.

• Sip chamomile tea.

• Do some simple breathing exercises, or try to meditate. 

• Try to take a short nap in a dark, quiet room.

• Get some fresh air: go for a quick walk around the block.