Do you ever wonder if you’re imagining things, or does stress actually make menopause symptoms worse? In my personal experience, stress played a significant role in intensifying symptoms of anxiety, depression, hot flashes, weight gain, and hair loss. Menopause brings about a host of physical and emotional changes due to fluctuating hormone levels, and stress can amplify those symptoms. The brain's response to stress during this time can make menopause feel even more intense and overwhelming.
The good news is that we don’t have to simply accept this as our new reality. There are effective ways to manage stress and improve our overall well-being during menopause. Practices like meditation, mindfulness, and embodiment techniques have been shown to reduce stress, calm the nervous system, and help women feel more in control of their bodies and emotions. In fact, when I personally incorporated meditation and embodiment practices into my routine, I noticed a significant improvement in my own peri-menopausal symptoms. These practices allowed me to reconnect with my body, manage my emotional responses, and reduce the stress that was exacerbating my symptoms. As a result, I started to feel better both physically and emotionally, and I was able to navigate this phase of life with more ease.
So, if you're struggling with the physical and emotional rollercoaster of menopause, you’re not alone. Stress can certainly make it worse, but know that there are effective tools at your disposal to help you manage it and feel better during menopause.
Stress is very common during menopause.
Your stress may have increased since you started perimenopause. This is very common in women in this phase of life. You might have a lot of responsibilities at work, and at home. Maybe you are stressed because your kids moved out -- or maybe they moved back home! A lot of women in this stage of life are also caring for elderly parents. You might be thinking about retirement and getting financially ready. If you are also stressed about changes in your body through menopause, or feel that your body is out of control, that can definitely contribute to stress, and if you don't like your job, that makes life incredibly difficult.
How does stress make menopause symptoms worse?
Chronic stress disrupts your sleep, saps your energy, lowers your immune system. It elevates your cortisol, which can contribute to muscle and bone loss, and putting on more weight around the midsection. Stress can also increase hot flashes – personally whenever I’ve had hot flashes and I look back at what’s triggered it, it was always at a time that I was stressed. We may also make poor choices when stressed, such as overindulging in comfort food or deciding not to exercise.
Effect of decreased estrogen
As we enter perimenopause, the hormonal changes, particularly the decrease in estrogen levels, can have significant effects on our bodies and minds. Estrogen, which plays a vital role in regulating many functions in the body, is also crucial for brain health. Specifically, we have estrogen receptors in regions of the brain that are involved in managing stress and emotional responses. As estrogen levels decline during perimenopause, these receptors are less activated, which can lead to increased sensitivity to stress. This can result in mood swings, anxiety, and even depression, which are common during this phase of life.
In addition to these emotional effects, stress is a well-known contributor to physical health issues, particularly cardiovascular health. Chronic stress can lead to higher levels of cortisol, the body's primary stress hormone, increase blood pressure and put strain on the heart. The combination of hormonal fluctuations and stress can put women at greater risk for developing heart disease, which is one of the leading causes of death in women, particularly after menopause. Managing stress during menopause is not just an emotional concern, but crucial in maintaining overall health and well-being.
An analogy for stress
If you look at your capacity for stress as a bucket and you see water pouring into the bucket as a representation of your stress, you have to let some of the water out or the bucket will overflow.
How do you let the water out of the bucket?
Simple -- things that make you feel good! Keep reading!
Stress-Reducing Activities
Some examples of stress-reducing activities might include:
being in nature
spending time with your family
spending time alone (me-time)
journalling
watching a funny movie
taking a warm bath
light exercise
(Exercise is also great for reducing stress but careful not to overdo it, because too much exercise can contribute to the stress overflowing your bucket.)
Meditation to decrease stress during menopause
Meditation is an excellent way to lower your stress and empty the bucket.
I'm not talking about the kind of meditation that requires you to sit still in a painful position and keep your mind empty of thoughts. The form of meditation I teach can involve movement, and the ways you can move that feel good. You don’t have to even close your eyes, you could meditate on a flower and just enjoy the beauty of the flower for a few minutes.
You could take a meditative walk. If you live by the ocean, you could watch the ocean and listen to the sound of the waves.
Here is a one-minute meditation video from my Instagram account -- drinking water mindfully throughout the day and noticing your senses. This is a great practice because it really gets you into your body and into a meditative state, even if it's just for a minute here and there, and you can even do this while you are sitting at your desk. As a side bonus, it also helps with your hydration.
Meditation can increase your capacity for stress
Meditation can also increase your capacity for stress. So if you keep the bucket relatively empty, you have a lot more capacity to deal with a sudden flow of water, or sudden increase of stress. And anything that can give you a little break from your routine can be helpful whether it’s meditation, light exercise, or watching a funny movie.
So I definitely encourage you, if you’re not already, to try out some of the stress reduction activities above and regain a sense of balance during this transformative time.
Want to work with me to create a stress reduction plan to fit with your lifestyle? Check out my one-on-one coaching.
Like this post and want to read more? Check out these other resources:
If you have been struggling with menopausal weight gain, grab my free guide, Menopause Weight Loss Mistakes. Find out if these seven mistakes have been sabotaging your weight loss!
My free Vegan Menopause 3-Day Meal Plan is packed with plant protein to help you feel full longer, stabilize your blood sugar, protect your bones, boost your mood, and feel better overall during perimenopause!
DISCLAIMER: This information on this website is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
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