🌿 CALM

A 4-Step Guide to Start Unwinding the Menopause Overload

💭 Feeling overwhelmed, scattered, and on edge?

You're not alone—and you're not doing anything wrong.
Menopause is a neuroendocrine shift that affects not just your hormones, but your brain, nervous system, and emotional regulation.

This guide gives you 4 evidence-based actions you can start today to reclaim your calm.

C — Create Space to Breathe

Your nervous system is on high alert. You need room to reset.

✅ Try this once today:
🕒 Set a 3-minute timer.
📱 Put your phone down.
🫁 Do “box breathing”:

  • Inhale 4

  • Hold 4

  • Exhale 4

  • Hold 4
    (Repeat 4 times.)

Why it works: Breathing deeply signals safety to the brain and slows down stress hormones like cortisol.

A — Anchor Your Blood Sugar

Fluctuating blood sugar = fluctuating mood and energy.
It can also make hot flashes, anxiety and brain fog worse.

✅ What to try today:

  • Eat protein with every meal (e.g. eggs, nuts, tofu, chicken).

  • Avoid long gaps without food.

  • Cut back on ultra-processed snacks, especially in the afternoon.

Why it works: Balanced blood sugar keeps energy + mood stable and supports hormone balance naturally.

L — Limit Your Mental Load

Your brain is under pressure. Reduce what you expect of it.

✅ Try this quick reset:

  • Write down everything spinning in your head (your “mental tabs”)

  • Pick 1–2 things that actually need your attention today

  • The rest? Park them until tomorrow.

Why it works: Cognitive overload is real. Prioritising protects your energy and reduces overwhelm.

M — Make Sleep Your First Treatment

Poor sleep amplifies every symptom: mood swings, memory issues, cravings and stress.

✅ Quick changes that help:

  • 10+ mins of morning light (even cloudy!)

  • No screens 60 minutes before bed

  • Magnesium glycinate or Epsom salt bath

  • Stick to the same bedtime—even on weekends

Why it works: Sleep is when your brain detoxes stress hormones and resets your emotional regulation.

💬 Final Thought:

You’re not losing your edge—you’re moving through a powerful shift.
And with a few intentional tweaks, you can feel grounded, focused and yourself again.

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