The American Psychological Association says that 77% of adults experience moderate to high levels of stress, but this statistic does not account for additional factors like menopause. Menopause is a natural life stage that brings significant physical, hormonal, and emotional changes. While the menopause transition does not directly cause stress, many women experience increased stress during this time due to related psychosocial, physical, and emotional factors.
When stress becomes chronic, the continuous release of adrenaline and cortisol can have harmful effects on overall health, including an increased risk of developing serious illnesses like heart disease and diabetes. Chronic stress can also take a toll on mental health, making it difficult to manage when mood and concentration are compromised. Taking steps to manage stress is important not only for feeling better day-to-day but also for supporting long-term health and well-being.(1)(2)
Menopause-Related Stress Relief
The following are 12 ways to help minimize stress associated with menopause.
1. Identifying the Sources of Stress During Menopause
The menopause transition can introduce new stressors — from social and physical changes to emotional shifts. Common causes of stress during menopause include the following:(1)
Work-life balance
Lack of social support
Physical aging
Perceived health
Body image concerns
Fluctuating hormones
Sleep disturbances
Symptoms like hot flashes and mood shifts
Identifying what triggers stress is the first step to managing it. Keeping a journal of symptoms and emotional responses can help pinpoint specific triggers, making it easier to develop coping strategies tailored to menopause-related stressors.
2. Prioritizing Rest, Exercise, and Healthy Eating
Sleep disruptions are common during menopause, often caused by night sweats or anxiety. Aiming for consistent, restful sleep helps regulate mood and manage stress. Regular exercise, such as walking, yoga, or swimming, releases endorphins that boost mood and reduce stress, making it particularly beneficial during menopause. Additionally, eating a balanced diet rich in whole foods supports hormonal balance and reduces physical stress on the body.(3)(4)(6)
3. Setting Boundaries and Communicating Needs
Navigating life during menopause can feel daunting, especially when balancing personal, professional, and family responsibilities. It’s important to advocate for personal well-being by setting boundaries and expressing needs. Saying "no" to non-essential commitments can help reduce stress and create space for self-care. Open communication with family and colleagues about these needs helps relieve additional pressures during this transition.(1)(5)
4. Simplifying Schedules and Focusing on What Matters
Many women feel stressed during menopause because they try to maintain the same level of activity despite experiencing physical and emotional changes. Simplifying weekly schedules and focusing on priorities can help reduce perceived stress. Identifying the most important tasks and letting go of unnecessary ones creates a more manageable routine. This, in turn, allows for more time to practice stress-reducing techniques like meditation or relaxation exercises.(1)(6)
5. Taking Short Breaks Throughout the Day
Menopausal symptoms may impact concentration and productivity, particularly when stress is present. Taking regular breaks throughout the day helps refresh both mind and body. Short walks, deep breathing exercises, or moments of relaxation offer relief and enhance focus. These breaks are essential for managing stress associated with menopause-related discomforts, such as hot flashes or anxiety.
6. Practicing Progressive Muscle Relaxation
Progressive muscle relaxation involves individually tensing and releasing each muscle group. Focusing on the muscles, one by one, helps to reduce physical tension and focus the mind. This technique is especially helpful for managing menopause-related anxiety or stress. Practicing progressive muscle relaxation for just a few minutes daily can significantly reduce tension and improve overall well-being.(7)
7. Deep Breathing for Stress Relief
Deep breathing exercises are a simple and effective way to reduce stress during menopause. Taking slow, deep breaths in moments of heightened stress, such as during hot flashes or anxiety, can quickly restore a sense of calm. This technique also offers physical health benefits that include the following:(8)(9)
Improved respiratory function
Calming of the nervous system
Lowered blood pressure
Reduced heart rate
Enhanced energy levels
Improved mental clarity
Immune system support
Pain reduction
Additionally, deep breathing has been shown to reduce symptoms of depression and anxiety, both of which can be exacerbated during menopause.
8. Embracing Healthy Coping Mechanisms like Journaling
Journaling offers a helpful outlet for processing emotions, particularly during menopause. Writing about stress, symptoms, and experiences provides a constructive way to manage feelings and symptoms. This practice not only offers insight into emotional triggers but also fosters mindfulness, helping to reduce overall stress. It’s also a useful tool for remembering important points when speaking with medical professionals.(10)
9. Avoiding Alcohol, Tobacco, and Excessive Caffeine
While it may be tempting to turn to alcohol, cigarettes, or caffeine for stress relief, these substances can worsen menopause symptoms, including hot flashes, insomnia, and anxiety. Reducing or avoiding them can improve mood and sleep quality, contributing to better stress management during menopause.(11)(12)
10. Engaging in Hobbies and Leisure Activities
Menopause often prompts a stronger focus on self-care, and engaging in enjoyable hobbies can serve as a valuable source of stress relief. Activities such as gardening, painting, golfing, or taking a dance class can provide an emotional outlet and a distraction from stress. These hobbies also encourage mindfulness, helping people stay present and reduce anxiety related to menopausal changes.
11. Seeking Support from Family, Friends, or a Support Group
Navigating menopause can sometimes feel isolating, but seeking support from loved ones or joining a menopause support group can provide comfort. Open discussions about symptoms and stressors with others who share similar experiences foster a sense of community. Sharing advice and strategies for managing menopause can help alleviate feelings of pressure and isolation.(7)
12. Making Time for Daily Relaxation
Setting aside time to relax each day, even briefly, is essential for managing menopause-related stress. Relaxation techniques such as meditation, deep breathing, or gentle stretching help reset the mind and body. Regular relaxation reduces blood pressure, improves sleep, and alleviates anxiety, all of which are critical for managing the social, physical, and emotional shifts during menopause.(1)(7)
Finding Balance and Relief During Menopause
By identifying triggers, setting boundaries, and embracing healthy lifestyle changes, women can reduce the impact of stress on their menopause experience. Incorporating regular relaxation, exercise, and support from others can help ensure a smoother transition through this life stage. If stress becomes overwhelming, it’s important to seek guidance from a healthcare provider, who can offer additional resources and support.
Taking proactive steps and prioritizing well-being can transform this phase of life into an opportunity for growth, resilience, and a renewed focus on self-care.
