Let’s be real. We all have stress. Work stress. Home stress. Financial stress. Life is just stressful. So what’s a girl to do when stress and menopause show up together?
Some stress is good stress. It is what keeps us moving forward and motivated in life. Stress keeps us alert and active. Without it, we wouldn’t survive.
Too much stress, or stress created from adverse events is not so good. In fact, it can be pretty bad. When it occurs, this negative stress results in the triggering of the body’s “fight or flight” response and a cascade of neurochemical reactions flood the body. You might feel physical symptoms like a pounding heart or rapid breathing. You might feel irritable or worried. Stress can make you feel tired and not wanting to be bothered. And, stress can affect how you feel about yourself, especially when you feel like you’re spinning your wheels and getting nowhere. This negative perspective can affect every part of your life.
This stress response is a vicious cycle that can be repeated over and over. And the effects add up. The more you’re stressed, the more negatively you’re impacted. Your health and your mental well-being can suffer. That’s why you so often hear about stress management and taking time to decompress. It really does matter.
So what does stress have to do with menopause and hot flashes? Turns out, a lot. Research has found that anxiety, in particular something called somatic anxiety, is correlated with more frequent and intense hot flash experiences. Somatic anxiety is the physical aspect of anxiety, like trembling, sweating, increased heart rate…kind of sounds like a hot flash doesn’t it? Anxiety symptoms that preceded hot flashes were found to result in more moderate to severe hot flashes. So, it makes good sense to manage your stress in general, but especially if you’re experiencing hot flashes during your transition.
Continued stress can actually affect the way we think about things. Our self-perception and worldview can become negative and pessimistic. And remember, how we think about things affects what our experience is. All the more reason to work on managing your stress.
Stressful situations can happen anytime, but how you respond matters.
When you find yourself in a stressful spot and your anxiety is rising, stop and do a quick self-check: What kinds of thoughts are running through your head? Are they helping the situation or not? If your best friend was in the same situation, what advice would you offer? How can you reframe your negative thoughts into something more positive? Don’t allow stress to suck you into its negativity. You can choose your thoughts and your actions. Replace that negative thinking with more positive thoughts and response.
Not every stressful situation will require a self-check. Sometimes we just experience various stressors throughout the day and by day’s end, we’re stressed out. If that stress isn’t allowed to dissipate, it can stay with you and keep you tense.
What can you do to manage your stress?
Firstly, Pace yourself. Sometimes our stress comes from taking on too much. It’s hard to say no but sometimes, we need to.
Second, get into the habit of a daily stress reduction routine. It is one of the greatest gifts you can give yourself. And it doesn’t have to be complicated or take up too much time. For example, set aside 10 minutes every day to practice the mindfulness exercises on this app.
Lastly, take a look at the ways you respond to stress. Maybe you stress eat. Maybe you isolate. Find alternatives that are soothing and bring you peace. You’ll thank yourself for it.