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This post details easy ways to boost you mood in menopause so you can stop crying on your bedroom floor because your kids didn’t say goodbye to you this morning or pacing the floor in the middle of the night because you were worried your middle child is addicted to social media.
The negative effects of fluctuating hormones in menopausal women can have a beig influence on how women experience menopause.
Because menopause can be a bitch and one of the menopause symptoms is mood swings. Although not inevitable menopausal mood swings are common. One minute you’re laughing at something one of your kids said and the next your locking yourself in the car where you can hide out and sob loudly without bringing the neighbours running.
I had one of those weeks last week where the world suddenly turned into this dark, toxic place full of hateful people. I’ve never really felt like this before so all the coping strategies I know went completely out of the window. I decided to make a list that if, god forbid, it happens again I’ll be ready. I’m sharing that list here to help you whenever you feel crappy.
About this list
Aside from a couple of things in this list these are actions you can do in the moment. When your feeling really down and need to somehow pick yourself up and get on with things.
Of course there are many other tips for helping to make you feel good, improve your menopause symptoms and have a positive impact on your mental wellbeing but I wanted to make this an emergency go-to list you could draw on for an instant boost to your mood.
As with anything when physical or mental health is invloved a healthy diet is incredibly important.
And if you want to improve your low mood, relieve menopausal symptoms and increase your energy your diet is the first and best place to start making changes.
This list is not perfect and it’s not what the experts will tell you to do it’s what I’ve tried and found has worked for me.
Laminate it and stick it on your fridge for easy referral.
1. There is always time to do over, do better, improve, choose something else
Cut your losses and start again. If your day started bad, draw that invisible line in the sand and start it again with a positive affirmation that will give you the impetus you need to move on.
Banish negative thoughts and say something like “From this point forward I choose to be calm put this rubbish behind me and get shit done!” You get the picture. Make it attainable, push the easy button.
2. Stop worrying about what might or might not happen in the future.
Bring your world in for a bit and be content with getting through the next hour. Concentrate on that only and you’ll be far more present, which will work to centre and ground you.
3. Bring yourself into the present moment with this tip
If you are feeling especially bad, do the 3-3-3 method – look around you.
Name 3 things you see. When either of my girls are having a panic attack I ask them to name their 3 favourite things in the room or their 3 favourite books in the bookshelf.
Then list the 33 sounds you can hear.
And finally move 3 parts of your body.
This brings you back into the present.
Stop forgetting appointments and your first born’s name!
Stand up – move, step outside, clean a surface, make a cup of tea. Anything to interrupt your pattern of thought.
5. Don’t eat sugar, eat protein
Sugar only serves to give you a quick high with an equally quick and much bigger low which are the exact mood swings we are trying to avoid. You don’t need that particular roller coaster. Eat some protein: nuts, chicken, Greek yoghurt with nuts and berries or make a protein smoothie. It will even out the ups and downs.
6. Watch or listen to something funny.
There is nothing like some laughing and smiling to banish a low mood or thoughts that don’t serve you well. This is one time to search up the Facebook funny cat posts.
Laughter releases feel good hormones which will have you smiling for hours after.
7. Light a candle
Candles are naturally soothing. The gentle, mesmerising quality of their light makes them a perfect aid for any relaxation routine. Add in a scent and you can enhance your candlelight experience.
Ylang ylang, lemon, rosemary, sandalwood or lavender are all scents known for their calming properties. Lavender is especially good for helping to calm the nervous system.
8. Make a list
Get that crap out of your head and down on paper. If I am having poor sleep thanks to my intrusive thoughts I will often get up and make a list. It takes their power away and the simple act of organising them calms the mind. It is much better to spend 10 or so minutes making a list than hours of tossing and turning and your partner will thank you for it.
9. Boost your mood with some exercise
Did you know that 30 minutes of moderate exercise causes your body to release endorphins the feel good hormones. These reduce pain and trigger postive feelings.
10. Do some yoga or stretching
By transferring focus and attention to the body and breath, yoga can help to calm anxieties as well as release any physical tension in the body.
11. Work on getting more quality sleep
Especially if you’re struggling with disturbed sleep thanks to menopause symptoms such as hot flushes, night sweats and brain fog.
Having trouble sleeping is a big contributer to low mood so do what you can to make a night time routine that gets you ready for sleep and into bed on time.
12. Consider Kava
Kava (also known as Kava Kava) is an anti-anxiety herb that many believe is one of the most effective, natural ways to control anxiety and level out moods. Talk to a doctor before taking kava as it can interact with other medications and alcohol. Kava has nutrients known as kavalactones that are very effective at regulating the way you experience anxiety and promoting greater levels of relaxation without any addiction risk.
13. Hormone Replacement Therapy
If you are finding your mood swings are becoming difficult to cope with, hormone replacement therapy is possibly the most effective treatment there is, not just for the mood swings but other menopause symptoms also. However it’s not for everyone.
It is up to you and your gynecologist to decide if the benefits out way the possible risks.