the menopause mindshift self-care guide

learn how to unleash your inner queen

Menopause is more than a physical transition; it’s a deeply personal journey that can impact every area of your life. From fluctuating hormones to emotional highs and lows, menopause often brings feelings of overwhelm, frustration, and even isolation. But it doesn’t have to be that way. With the right self-care practices and mindset shifts, you can turn this phase of life into an empowering experience of growth and self-discovery.

This guide is designed to help you take control of your menopause journey by prioritizing your well-being and cultivating a positive outlook. You’ll discover practical tools that help to manage stress, boost self-confidence, and foster emotional balance. You’ll also learn how self-care practices can reduce symptoms and help you reconnect with your inner strength.

By embracing these strategies, you’ll not only navigate menopause with grace but emerge stronger, more confident, and ready to thrive in this new chapter of life.

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improve your menopause health in just 15 minutes

5 things you can do a day in 15 minutes:

15 minutes a day is all you need to start feeling better during menopause. Carve out 15 minutes for yourself before you go to bed each night to do one of the following.

1. listen to calming music

Listening to Sofeggio Frequencies is a great way to unwind from the day and get ready for a restful nights sleep. There are many calming, relaxing, destressing and sleep induces frequencies to choose from.

2. Read something positive or inspirational

It's been scientifically proven that going to bed thinking good thoughts helps you sleep better and wake in a better mood. Try reading something that you find uplifting before bed.

3. journal

Write down your thoughts of the day and get them off your mind before you go to sleep. If the day didn't go the way you wanted, write down how you would have liked it to go. If the day went well, be grateful for it.

4. meditate

Taking a few minutes to quiet your mind at night can be just what your body needs before sleep. Meditation calms the body, which lowers stress and cortisol levels and in turn can aid in weight loss during menopause.

5.cuddle with your partner

Feeling loved is one of the best ways to end the day off on a good note. Hold your partner and enjoy a few moments of peace together before you nod off to sleep.

Menopause Symptoms

32 common menopause symptoms

Symptoms may vary in severity for each individual

Hot flashes – Sudden feelings of intense heat, often accompanied by sweating.
Night sweats – Excessive sweating during sleep.
Irregular periods – Changes in menstrual cycle frequency, duration, or flow.
Vaginal dryness – Reduced moisture and elasticity in the vaginal tissue.
Mood swings – Rapid changes in emotional state.
Anxiety – Feelings of unease or worry.
Depression – Persistent sadness or loss of interest in activities.
Insomnia – Difficulty falling or staying asleep.
Fatigue – Constant feelings of tiredness or lack of energy.
Memory problems – Difficulty recalling information or forgetfulness.
Difficulty concentrating – Trouble focusing or "brain fog."
Decreased libido – Reduced interest in sexual activity.
Weight gain – Particularly around the abdomen.
Thinning hair – Hair loss or reduced hair density.
Dry skin – Skin may become less elastic and more prone to dryness.
Joint pain – Aching or stiffness in the joints.
Headaches – Frequent or intensified headaches.
Heart palpitations – Rapid or irregular heartbeats.
Breast tenderness – Sensitivity or pain in the breasts.
Urinary urgency – Frequent or sudden need to urinate.
Urinary incontinence – Leakage when sneezing, coughing, or laughing.
Bloating – Abdominal discomfort or swelling.
Body odor changes – Shifts in natural scent due to hormonal changes.
Dizziness – Feeling lightheaded or unsteady.
Tingling sensations – Pins-and-needles feeling in extremities.
Digestive issues – Indigestion, gas, or changes in bowel habits.
Allergies or sensitivities – Heightened reactions to foods or environmental factors.
Muscle loss – Reduction in muscle tone or mass.
Osteoporosis – Decreased bone density leading to higher fracture risk.
Gum problems – Increased sensitivity or bleeding gums.
ADHD-like symptoms – Increased difficulty with focus, impulsivity, or managing tasks.
Itchy skin – Generalized itchiness due to thinning or drying skin.