3 Strategies for reducing stress during menopause

Stress is a natural response to changes in your environment and can affect both your mind and body. Engaging in activities that induce short-term stress, such as exercising, solving puzzles, or socializing, can improve your overall well-being. [1]

When we talk about the negative impact of stress on health, we refer to persistent stressors like financial problems, job pressure, parenting responsibilities, caregiving duties, or dealing with a chronic illness. 

Prolonged stress can feel overwhelming and leave you feeling unable to cope with daily tasks, out of control, or easily irritated or angry. The impact of living with chronic stress can have negative effects on both your immediate and long-term well-being. [2]

Stress during menopause

The transition to menopause can be a particularly stressful period of life.  There are many reasons for this, including hormonal changes, hot flashes, and disrupted sleep. Furthermore, family and personal situations such as the demands of teenage children, children leaving home, aging parents, and career changes often emerge during these years.

How the body reacts to stress during menopause

Stress activates a hormonal pathway in the body called the HPA axis. This in turn increases levels of two hormones: cortisol and CRH. Many of our sex organs – including the ovaries and endometrial glands – have specific receptors for these hormones. When these levels are high, they directly affect levels of sex hormones including estrogen. [3]

During menopause, estrogen levels fluctuate wildly, leading to physiological stress and increased levels of cortisol.

Increased cortisol levels can cause insulin resistance, heart disease, weight gain, raise blood pressure, impact bone density, and affect cognitive function. Endlessly feeling stressed may trigger anxiety disorders that can affect everyday life as the feeling of excessive and persistent worrying dominates your life. [3]

Strategies for reducing stress

1. Move more

Studies show that getting out and exercising a little every day is vital for minimizing stress. Regular exercise can help relieve stress while boosting your energy and mood. Try to get at least 30 minutes of exercise a day, five days a week. 

Lifestyle changes can seem overwhelming, particularly when you are already experiencing high levels of stress. The good news is that the health benefits of exercise are not only available to those who spend hours a week at the gym. 

You can incorporate movement by taking a walk with a friend, joining a yoga class, biking, hiking—whatever you enjoy, exercise is a great way to reduce stress and stay healthy. [11]

It is also important to include at least two sessions of muscle-strengthening activities in your weekly routine. Weight lifting, activities with resistance bands, and yoga may be good choices.

2. Sleep better

Sufficient sleep is crucial for staying focused and alert throughout the day. Most adults require between 6 to 8 hours of sleep per night. Try to determine your sleep needs and then get as much as you need. [7] 

If you are struggling with falling or remaining asleep, we recommend:

• Following a regular sleep schedule by going to bed at the same time each night and waking up at the same time each morning
• Keeping your bedroom dark, quiet, and cool while you sleep 
• Avoiding caffeine, alcohol, or heavy meals before bedtime
• Avoiding looking at a screen 60 minutes before bedtime
  
  

3. Meditation and deep breathing

Meditation is a general term that includes many different types of practices. It is defined as a mind-body practice involving purposeful attention spent on a thought, moment, state, or experience meant to guide the individual toward a non-judgmental awareness of your present physical or emotional state. 

There are many different forms of meditation: Mindfulness Meditation, Vipassana, Loving Kindness Meditation, and Yoga, among others. 

Breathing exercises can be an effective form of meditation that reduces stress. Try this simple exercise and practice often for the best outcomes: [7]

• Sit in a straight-back chair with both feet on the floor.
• Rest hands on the abdomen.
• Slowly count to four while inhaling through the nose and feel the abdomen rise.
• Hold that breath for a second.
• Then, slowly count to four while exhaling through the mouth—let the abdomen slowly fall.
• Repeat this exercise 5 to 10 times.

Get expert guidance through menopause 

Visana clinicians are specially trained to diagnose, treat, and manage a wide range of women's health conditions, including menopause. 

Alongside expert medical care, we provide additional support for patients through our optional care programs. Manage menopause symptoms by working with Visana’s health coaches to develop plans for good nutrition; adopt movement and exercise into everyday life; and receive ongoing support as you navigate your treatment.