17 Effective Relaxation Techniques to Help Ease Menopause Symptoms
How can I calm down during menopause?
Menopause can be a highly stressful time for many women. It is a stage in life that brings much transition and there are many symptoms women will need to confront, emotional as well as physical.
During this period in a woman's life, which can be anywhere from their mid-forties to mid-fifties, they need to pay attention to what is happening in their mind and body. Many of the symptoms of peri menopause and menopause can mimic other conditions so it is important to understand your body and the symptoms you are presenting with.
A question many women ask is “How can I calm down during menopause?” Stress and anxiety can be two major symptoms during this period. If you are someone who suffers already from these conditions, you could suffer far more. Therefore, finding ways to calm down and relax at this time will be a priority.
There are many ways to relax and calm down during menopause which are simple yet very effective. Whatever way you choose, it is important to pick a technique you enjoy and that you will continue with.
Your emotional wellness is just as important as your physical health, therefore, choosing exercises to help both should be something you take into account.
What does menopausal anxiety feel like?
1 in 4 women will suffer from menopausal anxiety. Although everyone’s experience will be individual, there are some common symptoms of menopausal anxiety to be aware of;
Tension
Fear
Worrisome thoughts
Nausea
Shortness of breath
Trembling
Heart palpitations
Fatigue
Dizziness
Rapid heartbeat
Increased sweating
Muscle tension.
Any of the above symptoms can be common during menopause and many women can be affected by multiple symptoms.
What helps with menopausal anxiety?
Menopausal anxiety can cause great distress and if you suffer from it then finding a fix will no doubt be of paramount importance to you.
Trying different techniques can be of benefit, as some will be of more use than others, it all depends on the individual.
Below are seventeen effective techniques you can use if you suffer from menopausal anxiety. They are simple to adopt into your daily routine and can be of real benefit.
(As with all new practices you undertake, you should always consult with your doctor before trying anything new.)
17 Effective Menopause Relaxation Techniques
1. Meditation for Relaxation
Most people are aware of the benefits of mediation but many feel it is something they need to be trained in or they have to spend hours a day doing. Meditation as a practice is something you can do anytime and anywhere with no training, and you don’t need to sit in the lotus position for hours either.
Meditation is simply quietening your mind to the chatter and daily stress happening around you. When you sit and reflect on what is happening within your mind, you can begin to put your thoughts into perspective. Anxious thoughts can be replaced by using meditation to thoughts that serve you and do not cause you stress.
There are many different ways to meditate to aid relaxation, which will be discussed in more detail as we go on.
2. Repeating a word, sound or phrase
Repeating a word or a phrase, also known as a mantra, is an excellent way to relax and relieve stress in your body. A mantra is a repeated phrase, word or sound either spoken aloud or repeated internally.
Mantra meditation can aid in releasing stress by slowing down your thoughts, creating peace of mind and promoting harmony and relaxation within your mind and body.
The repetition of the sound creates a relaxing environment and the repetition helps to promote mindfulness and thoughts that are “in the moment”, which are both ways of releasing stress and creating relaxing thoughts.
3. Deep Breathing Technique
You will no doubt be aware when you need to relax a simple and effective way is to slow your breathing. The phrase “take a deep breath” is well known in many stressful situations and deep breathing works.
If you feel overwhelmed anxious or highly stressed by a particular situation, remaining calm and focusing on your breath work will help you. When you are stressed, you will no doubt be taking short, shallow breaths which will only ever make a situation work. Taking deep, controlled breaths will calm you down and also fill you with energy, making you feel better instantly.
To practice deep breathing;
Find a quiet place to relax
Either sit or lie down, whichever is more comfortable for you
Breathe in through your nose and as you do so your belly should fill with air
Breathe out through your nose releasing all of the air in your belly
Repeat this exercise 4 times. As you do the exercise, place your hand on your belly. If you are doing them correctly, you should feel your belly expand and deflate as you breathe in and out.
4. Use a rhythmic breathing technique
Breathing can help you to regulate the way you are feeling and can help to control your emotions. Rhythmic breathing is a method used to help bring relaxation when you are feeling stressed, anxious or ill at ease. A simple rhythmic breathing technique to practice is;
Breathe into your belly.
Slow your breathing down
Follow this link to demonstrate how to practice rhythmic breathing in full.
5. Boxed breathing
Boxed breathing aims to return your breathing to a normal state after you have been stressed or anxious.
This is a technique you can remember and apply whenever you have been stressed or feel a stressful situation approaching.
This is a simple technique which involves breathing in and out and holding the breath. 4 basic steps last for the count of 4;
Breath in for the count of 4
Hold for the count of 4
Breath out for the count of 4
Hold your breath for the count of 4
Repeat the exercise until you feel relaxed and calm.
6. Breathing visualisation technique
Another successful breathing exercise to relieve stress and bring about a state of relaxation is breathing visualisation.
This is another simple exercise you can do anywhere. Follow these quick steps to master the technique;
Find a comfortable place to sit and close your eyes
Picture all tension and stress leaving your body and relaxation and ease entering it. As you are doing this breathe in a deep, natural, comfortable rhythm
Visualise your breath entering through your nostrils, moving into your lungs and your chest expanding
Reverse this image as your breath leaves your body
As you continue with your breathing imagine more and more relaxation entering your body and more and more tension leaving it.
7. Progressively relaxing your muscles
This technique is another to aid in relaxation and reduce anxiety. Find a quiet place to either sit or lie down where you won’t be disturbed.
Starting at your feet, tense the muscles, hold for the count of 4 and then relax.
Move to the next foot and repeat
Perform this exercise as you move up your body, moving from side to side until you reach the top of your head.
8. Autogenic relaxation training
Autogenic is useful in relieving the general symptoms of stress and anxiety. It is broken down into six stages or exercises. The technique was developed in the 1920s by the German psychologist Johannes Heinrich Schultz. The aim is to slow the breathing and lower the blood pressure in the participant whilst also producing a state of relaxation. To discover more about autogenic relaxation training click here.
Autogenic training involves focusing on an area of the body and repeating phrases to yourself. You start by controlling your breathing, and telling yourself you are completely calm. You then move on to an area of your body such as your right arm and tell yourself “My right arm is heavy, I am completely calm.” Repeat this exercise all over your body, always going back to the phrase “ I am completely calm.”
Whilst you are breathing deeply repeat the phrase “My heartbeat is calm and regular, I am completely calm” Repeat this six times.
9. The practice of yoga
Yoga is a wonderful practice for relaxation. Focusing on your breath while you perform different movements centres the mind as well as the body and keeps your focus on the present moment in time. Your movements and breathing are slow and deliberate, meaning you have to slow down your thinking.
Focus on restorative yoga, which practices a few restful poses aimed at relaxing your mind and body.
If you would like to try this at home click on the link to see a 15-minute routine Restorative Yoga Routine
*Do remember to always check with your doctor before embarking on any new exercise programme.
10. Aromatherapy
Aromatherapy is a wonderful aid for promoting relaxation and reducing stress in the body.
Whether you have a massage, a bath with added essential oils or burn the oils in a burner, the soothing effects of the different scents are highly effective.
Oils such as lavender, chamomile, clary sage, rose and rose geranium are just some you can use to help you relax and unwind.
Oils should never be used directly on the skin and you should always consult your doctor if you have any health issues.
11. Guided meditation
Over the last few years, guided meditations have become more and more popular as tools to aid relaxation and reduce stress. There are many different apps you can download which are full of mediations of different lengths and styles.
A guided meditation can help you to relax before you go to bed if you are having a stressful day or you are feeling anxious. Finding time, even five minutes to listen to one can make a great deal of difference to the way you are feeling.
Download different apps onto your phone so you always have one to hand when you find yourself in a stressful situation or make time at the end of the day to sit and listen to one to calm your mind and body for the evening.
12. Listening to relaxing music
Music is one of the best ways to relax when you are feeling stressed or anxious. Putting on one of your favourite pieces of music and listening to it can transport you to a happy relaxed place instantly.
When you feel the need to relax, put on some music with a slower tempo. This will help to relax your muscles and quieten your mind.
Current findings indicate that music around 60 beats per minute can cause the brain to synchronize with the beat causing alpha brainwaves (frequencies from 8 - 14 hertz or cycles per second). This alpha brainwave is what is present when we are relaxed and conscious. To induce sleep (a delta brainwave of 5 hertz), a person may need to devote at least 45 minutes, in a relaxed position, listening to calming music. Researchers at Stanford University have said that "listening to music seems to be able to change brain functioning to the same extent as medication." ( ref;https://www.unr.edu/counseling/virtual-relaxation-room/releasing-stress-through-the-power-of-music)
13. Body Massage
Stress and anxiety can cause your muscles to tense up creating aches and pains which can add to an already anxious state of being. When you feel like this, a body massage could be just what you are looking for.
When combined with relaxing essential oils, a massage can ease muscle tension and aches and pains and can quickly and easily put you in a relaxed state of mind.
During menopause, your body can begin to suffer from aches and pains in your muscles so treating yourself to a massage can help numerous menopause symptoms.
14. Taking a walk in nature
Feeling the need to relax? Get outside in nature. Even if you can’t get out into the countryside just being able to visit your local park and breathe in fresh air is enough to relax you.
If you find you tend to suffer from stress during working hours, try getting outside on your lunch hour. You don’t need to be out for hours sometimes a quick ten-minute stroll will be all you need to relax and refresh you.
15. Do something creative
When you are creative you are focusing your mind on something else and away from whatever is causing you stress and anxiety.
Whether it is drawing, knitting, sewing or cooking, your mind will be focused on something else. Introducing a daily activity can give you something to look forward to boosting your mental well-being.
Engaging in classes such as dance or reading can introduce you to similar people, expanding your social circle which can have a positive impact on your psychological, physical and emotional well-being.
16. Have some dedicated self-care time
If you are trying to hold down a job, run a household and look after ageing relatives whilst going through menopause you will fully understand the pressures they can all place on your emotional well-being. Trying to be there for everyone and do everything is never sustainable and something will have to give.
You need to make sure you prioritise your health as well as looking after everybody else. Dedicate some self-care time every day. Whatever it is is unimportant, as long as it makes you feel good and relaxes you is all that matters.
17. Enjoy an exercise session
There is nothing like a good exercise session for boosting the way you feel. When you exercise your body is flooded with feel-good endorphins. Whether it is going for a run, a swim or a spin class do whatever makes you feel great.
You will feel emotionally relaxed and energised after an exercise session and the good news is it is addictive, the more you do the more you will want to do which will be good for your emotional and physical health.
During menopause, muscles can become stiff and ache, you can gain weight and you can begin to suffer from other health problems. Introducing an exercise routine into your day can help with other symptoms as well as help you to relax.
Final Thoughts
There are many effective relaxation techniques to help you ease menopause symptoms. Although the symptoms can be unpleasant and can be very disruptive in your life, having a relaxation practice in place will help you when you are feeling stressed or anxious.
Developing good breathing habits, incorporating exercise into your day and practising yoga and meditation will also have a positive impact on all areas of your life.
Getting into a good routine now and carrying it on all through your life will help you to cope as you get older and will help to prevent bad health as you age.
Knowing there are ways to help during menopause can be very positive and remembering you won’t feel like this forever is also helpful to be aware of.
In time many of the symptoms you are feeling will have eased but hopefully, by following the tips above you will be left with some practical and helpful routines in your life.
If you would like more information about dealing with menopause click on the link for my Menopause Coaching Programme.
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