During Perimenopause (the transition to menopause), fluctuations in hormones can disrupt sleep leaving you feeling shattered and wobbly. Levels of the hormones oestrogen, progesterone and testosterone fall and at different rates, affecting neurotransmitters in the brain linked to sleep. This can cause the well documented hot flushes and night sweats, but even those women whoContinue reading “Insomnia during Perimenopause”
Tag Archives: coping skills
Setting boundaries in Perimenopause
The term boundaries is bounded around quite a bit isn’t it? What do we mean by boundaries and setting them and why do we need to, plus how do we go about this, especially if it’s something we struggle with? During Perimenopause we are facing a lot of physical and emotional change due to fluctuationsContinue reading “Setting boundaries in Perimenopause”
Little things series….achieving your goals
During Perimenopause our bodies and minds can change so much and it forces us to look at our habits, health and mental health. It is an opportunity to identify what’s not working anymore and what other new things could benefit and nourish us. You might have an idea of something you’d like to change orContinue reading “Little things series….achieving your goals”
Little things….grounding techniques
Grounding techniques are things that you can do when the world around you seems unreal, if you feel disconnected from yourself or are overwhelmed and distressed. Grounding techniques are especially useful for people who experience dissociation (the brain’s way of coping with high stress, where you switch off from reality and your surroundings temporarily). DissociationContinue reading “Little things….grounding techniques”
Managing the self critic during Perimenopause
You may or may not be aware of your inner self critic but we all have one. It may shout loudly and harshly like a bully or it might simply sound like your own inner voice. It might sound like someone else’s voice… from a long while back, a harsh parent or teacher or bully.Continue reading “Managing the self critic during Perimenopause”
The psychology of the Perimenopause
There are two sides to this; the obvious one being that I am a Clinical Psychologist and so tend to look at things through a certain lens and attempt to develop a better understanding. That lens is a scientific, evidence based lens that looks at biopsychosocial factors that contribute to a situation or issue. It’sContinue reading “The psychology of the Perimenopause”
Little things… that can help…Soothing rhythm breathing
There’s so much advice out there on how to breathe to facilitate calm- box breathing, star breathing, one nostril or two, 4-7-8, do I sit or lie, hold or let it flow, that you could be left feeling pretty perplexed about whether there’s a right or wrong way to breathe. Fundamentally, when you are tryingContinue reading “Little things… that can help…Soothing rhythm breathing”
Coping with brain fog and Perimenopause
My other half calls fog pea soup. He’s a lifeboat man and they know fog. Finding their way slowly, guided only by prior knowledge of and faith in their surroundings, their instrument readings and their team. Searching patiently and keeping moving forward is the only option. Accepting the weather and not fighting against it. PerhapsContinue reading “Coping with brain fog and Perimenopause”
Little things series…coping with morning anxiety
Do you wake up feeling anxious or nauseous? Not everyone realises that there is a biological reason for this, namely the cortisol awakening response, and it’s perfectly normal. The cortisol awakening response (CAR) is an increase in the stress hormone cortisol peaking 35-40 minutes after wakening. This occurs on top of the highest increase inContinue reading “Little things series…coping with morning anxiety”
Sea change 