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Prioritizing Yourself: A Guide for Women in Perimenopause and Menopause

Prioritizing Yourself: A Guide for Women in Perimenopause and Menopause

by | Jan 13, 2025 | Mindfulness, Personal Development, Uncategorized

As the new year begins, it’s time to refocus on what truly matters: you. For women navigating perimenopause and menopause, prioritizing yourself is more than a resolution—it’s a necessity.  

Hormonal changes, emotional shifts, and life’s demands can take their toll. This guide will help you embrace self-care, set realistic goals, and celebrate every win, making 2025 your year of empowerment and transformation.  

Let’s get started! 

Why Self-Care is Essential for Women in Perimenopause and Menopause  

Self-care is not just a buzzword; it’s your lifeline during a pivotal stage of life. Perimenopause and menopause bring unique challenges, from fluctuating hormones to changes in sleep and energy levels. By focusing on your well-being, you equip yourself to face these changes with the appropriate resources and mindset.  

When you make self-care a priority, you’re not only enhancing your physical health but also fostering emotional resilience. It’s about honouring yourself, your needs, and your journey.  

  

Setting Real-Life Wellness Goals That Work  

Forget unrealistic resolutions that only lead to frustration. Real wellness starts with achievable goals that fit into your lifestyle.  

This means: 

  • Start Small: Incorporate manageable changes like drinking more water, adding fruits and vegetables to your meals, or getting more sleep.  
  • Be Consistent: It’s not about perfection but persistence.  Start to make small daily habits that relate to your wellness goals. By consistently implementing small daily habits you can create lasting change over time. Start today and ask yourself what one thing “I can do today that’s a step towards my wellness goal for 2025.  
  • Track Progress: When you start working towards a goal it is easy to lose sight of all the progress you are making. Using a journal or app to monitor your achievements, no matter how small they seem allows you to track the progress you are making. It also helps to keep you focused and motivated to keep moving towards that wellness goal.   
  • When your goals align with your lifestyle, you’re more likely to stick with them and see results

Move Your Body for Health and Happiness  

  • Physical activity is a game-changer for women in perimenopause and menopause. It boosts your mood, improves bone density, and reduces stress.  
  • Find What You Love: Whether it’s dancing, yoga, swimming, or strength training, choose activities that bring you joy. You are more likely to stick with it if you enjoy it!  
  • Prioritize Consistency: Aim for at least 30 minutes of movement most days of the week. Remember, something is always better than nothing. 
  • Listen to Your Body: Adjust your routine as needed. If you’re tired, opt for restorative yoga or a gentle walk.  
  • Exercise doesn’t have to be difficult and something you avoid. Reframe the way you look at exercise as a celebration of what your body can do.  

 

 Celebrate Every Win: Big or Small  

  • Every positive step you take deserves recognition. Celebrating your wins, no matter how small keeps you motivated and reinforces your commitment to self-care.  
  • Daily Wins: Drank enough water? Got a good night’s sleep? You did do some self-care? Celebrate your win! 
  • Milestone Achievements: Are you Stuck with an exercise routine for a month? Amazing!!!  Reward yourself with something special.  
  • Practice Gratitude: Reflect on what you’ve accomplished and appreciate the effort you’ve made.  
  • Acknowledging your progress fosters a positive mindset and keeps you moving forward.  

  Manage Overwhelm with Mindfulness  

  • Feeling overwhelmed is common, especially when balancing life’s responsibilities. Combat this by practising mindfulness and prioritizing what matters most.  
  • Focus on the Present: Use techniques like deep breathing, meditation, or journaling to ground yourself in the moment.  
  • Set Boundaries: Learn to say no to things that drain your energy. Protect your time and peace.  
  • Break Tasks Into Steps: Tackle overwhelming tasks one small step at a time to make them more manageable.  
  • By managing overwhelm, you create space for clarity and calm.  

  

Reframe Menopause as a New Beginning  

Menopause is not the end—it’s a powerful new chapter in your life. Instead of seeing it as a limitation, view it as an opportunity to focus on yourself and redefine your goals.  

  • Shift Your Perspective: Embrace menopause as a natural stage of growth and self-discovery.  
  • Explore Your Passions: Use this time as a new chapter in your life to try new hobbies, travel, or invest in personal development.  
  • Connect With Others: Join communities or support groups where women share experiences and insights.  
  • Reframing menopause transforms it into a source of empowerment.

Stop Sacrificing Self-Care for Others  

Women often put themselves last, prioritizing family, work, and other responsibilities. This year, challenge that mindset.  

  • Give Yourself Permission: Recognize that taking care of yourself is not selfish—it’s essential.  
  • Delegate Responsibilities: Share household tasks or work duties to free up time for yourself.  
  • Create Non-Negotiable Self-Care Time: Schedule time for self-care activities and treat it as sacred.  

When you care for yourself first, you’re better equipped to support those around you.  

  

Practical Tips to Make 2025 Your Year of Self-Care  

  1. Schedule “Me Time” Regularly: Dedicate time each week to activities that recharge you, whether it’s reading, painting, or simply relaxing.  
  2. Practice Daily Gratitude: End each day by listing three things you’re grateful for to cultivate a positive mindset.  
  3. Build a Support Network: Surround yourself with friends, family, or mentors who uplift and inspire you.  
  4. Invest in Professional Support: Consider working with therapists, health coaches, or wellness experts to guide your menopause journey.  
  5. Stay Flexible: Life happens, and that’s okay. Adjust your plans as needed without guilt.  

 

    Embrace 2025 as Your Year of Growth and Empowerment

    This is your time. In 2025, prioritize yourself unapologetically. Advocate for your health, set goals that inspire you, and celebrate every step of your journey. By embracing self-care, you’re not only improving your life but also creating an inspiration for those around you to take care of their wellness too. 

    Let this year be the one where you make your health a priority, live bolder, and step into your power.

    You deserve it! 

     

      Helpful Links

      Recommended reading for menopause: https://www.lisamosconi.com/the-menopause-brain

      Guided Meditation for self care:  https://youtu.be/U9Qm4fvA6AY

      Guided Mediation for realising stress and exhaustion : https://youtu.be/_nW0GSHts60

      Tips for practicing  self compassion: https://www.beinharmony.com.au/tips-for-practicing-self-compassion-and-kindness

       

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      HOW TO RECONNECT WITH YOURSELF

      HOW TO RECONNECT WITH YOURSELF

      by | Nov 2, 2018 | Uncategorized

      Developing a sense of connection to ourselves is about having a stronger sense of awareness of who we truly are.  Our unique strengths, gifts, and ideas.  It means going within and not looking outside of ourselves to fill the sense of connection. Often we look to the outer word to fill the void we are feeling within.

      We are so busy, distracted, stressed, overwhelmed. We connected to our phones, our email, social media. We are living in a world of information overload. We are looking externally for connection and validation. The external ways of connection are getting stronger and stronger. It can be easy in these times to feel a loss of connection to ourselves.

      Take a moment to disconnect from the busy world around you. Stop to ask yourself to do you feel connected to yourself. Do you go within to connect to who you truly are?

      If you feel an urge to reconnect with yourself read on! I got five practices for you to get you back on track and feeling more connected to yourself.

      Connect with you
      A simple practice to use to reconnect with yourself:
      Place your hands and your heart and take a few deep breaths.
      Close your eyes and go within.
      Come back into balance with you. Feel yourself in your body.
      Feel the connection with your mind and spirit.

      Allow yourself to breathe for a moment.
      Reconnect with yourself relax and allow yourself to have this moment of connection to you.

      Ask yourself:
      What I am feeling at this moment? Just noticing as you become aware of how you feel in the moment.

      Asking How does my body feel at this moment? Again, just noticing the body at the moment.
      Take some time to breathe and connect with yourself, your soul, and the deep sense of yourself.

      Connect with your mind

      Becoming aware of your thoughts is a powerful way to reconnect with your mind.
      Are you filling your mind with useless thoughts that get you nowhere? Become aware of the thoughts that are going through your head.
      Connect and listen to the constant chatter of the mind.

      Lately, I have been setting a reminder in my phone to check in with my thoughts 3 times a day. I have become more aware of the useless through that were going through my mind. Once I connected with my mind and become more aware of my thoughts it’s easier to start replacing the thought with more useful ones.

      Try it for yourself.
      Put a reminder on your phone to connect with your thoughts 3 times a day.
      Just listen and be aware of what you are saying to yourself.
      Then start replacing the negative thought with a more positive thought.

      I love to replace my negative thought with complete opposite positive thoughts.

      Connect with your feelings.
      It’s easy in our busy lives to push our feelings aside and not be aware of our true feeling. We distract ourselves with the external that often we can forget to check in and feel what is going on inside of us.

      To connect with your feeling try this.
      Find a quiet place to take some time for yourself.
      Become aware of your feelings. Connect with how you truly feel.
      Allow yourself to feel and be aware of what you are feeling.
      Notice where you feel the feeling in your body. Notice how it feels in your body.
      What emotions are you feeling?
      Connect with all the aspects of how you feel. Go within and feel what you need to feel.

      Now breathe deeply and allow yourself to release and let go.

      Allow your body to release the feeling through the breath.
      Allow the breath to calm the emotions.
      Allow the mind to become clear with the breath.
      Just keep breathing deeply until you become aware of the feeling moving through the body and releasing.

      Connect with the breath.
      Connecting with the breath is a powerful way of reconnecting with yourself, it’s your life force.

      Try this simple practice to connect with the breath.

      Place your hand on your abdomen.
      Start by observing your breath as you feel your belly rise and fall.
      Breathe deeply – drawing in energy in through your navel.
      Feel your abdomen expand and contract as your breath.
      Feel your chest rise and fall.
      Continue to breathe slowly and deeply. Paying attention to your breath.
      How does the breath feel?
      Allow yourself to breathe deeply to connect with the breath- your life force.
      Breath and feel the connection.

      Write about it.
      Journaling is a powerful way to connect with your inner self. Journaling allows you to connect to your inner thoughts and feelings.
      Take out your favourite journal, notebook or a blank piece of paper.
      Find a quiet place and give yourself some time to go within to connect with yourself.

      Ask yourself what I need to know.

      Free write
      Try not to edit or overthink.
      Allow the words to flow out of you and onto the page.
      If you can’t find the words, try drawing. You don’t have to be an artist. No judgement!! Just allows what needs to flow on to the paper to come out.

      Enjoy this time to connect with your inner being.

      A beautiful reminder about connecting to finish with
      “Disconnect to reconnect”.
      Let’s try to disconnect from the external world occasional so we can reconnect with ourselves.

      I hope this served you and helped you bring more harmony into your life.

      I have recorded a special gift for you on my resource page.
      You can download you’re a free guide to practice that will help you reconnect with yourself. Reconnect with yourself