How To Reframe Your Mindset In Menopause

 Many of the changes that come with menopause are not within our control, but how we deal with those changes is. Are you going to let it completely sideline you? I let it do just that in the beginning, but I am making an effort every day to reframe my experience and change my mindset around these changes beyond my control. 

In an article for IDEAfit Magazine, I discussed Dr. Carol Dweck's book Mindset: The New Psychology of Success (2006). In it, she discussed two types of mindsets: growth mindset and fixed mindset. A person with a growth mindset believes that change is possible, while a person with a fixed mindset believes they cannot change anything about their situation or outcome.

For example, some women dread menopause, thinking it will be an awful experience and there is nothing they can do about it. Others keep a more open mind and believe that menopause may be challenging, but there are things they can do to minimize the effect. Understanding and adapting to the situation is a significant component of a growth mindset, and it can completely change how you experience menopause. A recent survey of women over 40 showed that many women don't know much about menopause and have a negative attitude, expecting it to be a bad experience. Other studies highlighted that women with more negative attitudes toward menopause report having more symptoms. It does come down to attitude. 

That leads us to this critical question: "What can I do to make the best out of this situation?"

That is a powerful question, and if you can answer it, it will be a big step in the right direction to improve your menopause experience and your quality of life. In fact, I'd love to hear how you answer it. If you are ready to share your answer, email me at [email protected].

The Power of Choice in MenopauseOne of the most empowering realizations during menopause is that while you might not have control over every physical change, you do have control over how you respond. This isn't about pretending everything is fine or ignoring the challenges. It's about acknowledging them and then choosing to approach them with curiosity, resilience, and, yes, a growth mindset.

You may wonder how to shift your mindset when it feels like your body is betraying you. It's not easy, but it's entirely possible with practice and intention.

Actionable Steps to Cultivate a Growth Mindset During Menopause

Practice Self-Compassion

Start by being kinder to yourself. Menopause can bring a host of physical and emotional challenges, and it's easy to fall into the trap of self-criticism. Instead, try treating yourself with the same kindness and understanding you would offer a friend. When you catch yourself in a negative self-talk loop, pause and reframe those thoughts with compassion.

Educate Yourself

Knowledge is power. The more you know about menopause, the less intimidating it becomes. Take time to learn about the changes your body is going through. Understand the science behind what's happening and explore the various options available to manage symptoms. There are countless resources available, including books, podcasts, and online communities where you can learn from experts and other women going through similar experiences.

Set Realistic Goals

It's important to set achievable goals that focus on improving your quality of life. These might be related to physical activity, nutrition, or even mental health practices like meditation or journaling. Remember, the goal is progress, not perfection. Celebrate the small victories along the way.

Stay Connected

Don't isolate yourself. Menopause can feel lonely, especially if you don't have others around you going through the same thing. Reach out to friends, join a support group, or connect with an online community. Sharing your experiences with others who understand can provide comfort, reduce stress, and offer new perspectives.

Create a Daily Routine

Establishing a daily routine that includes time for self-care can help ground you during the ups and downs of menopause. Whether it's a morning walk, a few minutes of meditation, or a regular bedtime routine, consistency can bring a sense of stability and calm to your day.

Focus on What You Can Control

Menopause may bring unexpected changes, but there are still aspects of your life you can control. Focus on maintaining a healthy diet, staying physically active, and getting enough sleep. These foundational elements of well-being can have a significant impact on how you feel day-to-day.

Seek Professional Support

If you're struggling to manage your symptoms or feel overwhelmed, don't hesitate to seek professional support. This might mean working with a healthcare provider who specializes in menopause or a therapist who can help you navigate the emotional aspects. There's no shame in asking for help—in fact, it's a sign of strength. A great place to start is the Find A Provider search engine from the North American Menopause Society.

Embracing the Journey

Menopause is a journey, and like any journey, it's filled with twists, turns, and unexpected detours. But it's also an opportunity to discover new strengths, embrace change, and even find joy in the process. By adopting a growth mindset, you can navigate this stage of life with grace and resilience. Remember, the way you experience menopause is not set in stone. You can shape your journey and make choices that align with your values, priorities, and desires.

So, what can you do today to start embracing this change? Think about one small step you can take, whether it's practicing self-compassion, setting a new goal, or reaching out to a friend. Every step counts.

I'd love to hear how you're navigating menopause and what strategies have worked for you. If you have questions, need advice, or just want to share your story, don't hesitate to email me at [email protected] 

Let's continue this conversation and support each other through this incredible journey.