Self-Care and Self-Compassion in Practice
You have probably read my blog about losing a friend while not knowing I was peri-menopausal and perhaps you wondered what I did, how I managed my own anxiety, and what worked for me.
For anyone in a similar situation, it is important to recognise that all of this is manageable and that there is always help available. Cognitive Behavioural Hypnotherapy (CBH) can be incredibly beneficial without the need for pills. By addressing both the emotional and physiological aspects of perimenopause and menopause, it helps us build resilience. Through various techniques that are supercharged with hypnosis, we can reframe our thoughts, manage stress, and reconnect with our inner strength.
While it can be a quick fix, it doesn’t have the drawbacks of quick fixes – it creates lasting change that empowers you to feel more balanced and in control, even beyond the sessions. So, if you’re feeling like your emotional state is running the show, it’s time to stop, listen to your body, and take action. You don’t have to navigate it alone. Arrange your call or keep reading for some ideas you can try yourself:
Your environment is key. Surround yourself with people who are patient and understanding, where you can be honest. If you need a full-blown meltdown, they are there for you, sometimes gently holding your hand, other times shaking you a bit to help you snap out of it. The important thing is that they are there for you and can help you practise self-compassion. In my case, stepping away from my usual environment cost me a friendship, regular walks, and my connection with a pet. But simply stepping out of it reduced my anxiety immediately.
Educate yourself. Spend some time reading about symptoms, learn and understand that this is a natural process, and that everyone experiences a different combination of symptoms. I had CBH to tap into, so I didn’t need to look further, but you can talk to your GP or find a support group with people going through the same thing. I recommend not overloading yourself with information – sometimes, too much reading can lead you to talk yourself into more symptoms. However, knowing that this is all normal and part of being in a female body, can lift some of the weight off your shoulders.
Find an activity (or two) that works for you. Whether it is yoga, tai chi, or meditation to slow down and relax, or martial arts, kickboxing, or something similar to channel frustration, anger, or emotions. It’s important to have something that takes your focus away, gets you out of the house, and away from the pantry. It could be anything – painting, knitting groups, or even going outside to hug some trees and walk. If joining a single group is too much commitment, consider alternating between two or more activities to keep things fresh.
Focus on your breath. Breathe through your nose into your belly and release the tension in your body as you exhale through your nose. For me, as soon as I get stressed, my shoulders begin to rise until my neck disappears. So, even when thinking about something that takes me out of my comfort zone, I tell myself to drop my shoulders and breathe deeply into my belly through my nose, exhale and letting everything go.
There are, of course, many more techniques I can walk you through in our sessions to deepen the change, manage your pain, and address any other symptoms. You are not – and never will be – alone. But you do need to take the first step: ask for help.