During the menopause years it’s very possible that there will be times when you feel increasingly overwhelmed resulting in anxiety and increased hot flushes. Occasions like business meetings, family gatherings or parties that fill you with dread, wondering how you will survive feeling cool and calm.
Here are 6 top tips from my yoga teacher and mindfulness coach, shared within the Beyond Menopause UK Facebook group, to help us over the Christmas period, although they could be applied anytime. I particularly like number 6, the breathing exercise. This is so effective!
Tip#1: take every possible opportunity to be mindful, whether that’s combing your hair, making the beds or peeling potatoes. Remember mindfulness means paying attention in this present moment to whatever arises as it arises, so it is possible to craft mini moments of mindfulness throughout the busyness of the day.
Tip #2: when everything is becoming too much, take a moment to ground down through your feet and sit bones, feeling as though you were putting roots down into the ground. Then you can literally breath out into the ground and breath in ground into body.
Tip #3: if you’re becoming increasingly anxious, with both hands, touch the tip of the thumb onto the tip of each of your other fingers in turn (starting with the index finger and ending with the little finger). Repeat 5 – 10 times, until you feel a little calmer.
Tip#4: concerned what the day ahead has in store for you? Start each day by stretching up all the way through the spine, taking the arms overhead. At the same time say ‘thank you’ – this is a great way to start the day.
Tip #5 for tired legs and feet that so many suffer from – lie on the floor with your legs up at right angles against the wall or door, hold for 2 – 3 mins.
Tip #6: finally, we talked about a cooling breath (sitali). If you can roll your tongue, roll it up and let it stick out a little way from your mouth. Draw your breath in along and through the rolled tongue to the back of the throat, then exhale. If genetics prevent you from rolling the tongue, then let the tongue rest lightly on the roof of the mouth, and bring the teeth together. Draw the breath in through the teeth and under the tongue to the back of the throat, then exhale.
I hope some/all of these work for you!
Thank you to Gail Stephens of Dancing Warriors for these helpful tips.
A full hysterectomy in her 30s led nutritional therapist and health coach Clare on an amazing adventure exploring the many opportunities available to manage her enforced menopause and create long-term health.
Clare prefers the natural approach, and qualifying in nutritional therapy gave her the confidence to come off HRT, take back control of her life and health, and look forward to living the best third of her life free of prescription drugs. Understanding the importance of creating harmony of health of both body and mind through menopause and beyond, she’s now on a mission to inspire, educate and empower other women, too.
Click HERE to find out more about how Clare shares her years of exploring, experience and knowledge through 1:1 consultations and online programmes, and where you can request a FREE 30 minute consultation with Clare to discuss any personal menopause/health concerns you may have.