How to Stay Motivated When Menopause Symptoms Get You Down

Navigating menopause isn’t just about managing symptoms; it’s about nurturing a mindset that supports resilience and optimism. Menopause often brings a range of physical and emotional changes—sometimes all at once—which can make staying positive a challenge. Yet, research suggests that a positive outlook can alleviate common menopausal symptoms, like mood swings, anxiety and fatigue, making it an essential aspect of overall well-being during this transitional phase. I’ve found that a few intentional practices can shift our mindset and help us stay motivated, even on the more challenging days.

Here are some strategies to stay engaged, focused and empowered through the menopause journey.

Cultivating a Positive Mindset

Building a positive mindset during menopause isn’t just an emotional choice; it’s a powerful tool. Studies show that a positive outlook can reduce the intensity of menopausal symptoms and there are several ways to foster that optimism.

1. Gratitude Practices
   One effective way that I foster positivity is through gratitude. Taking a few moments each day to reflect on things I am thankful for—no matter how small—always shifts my focus away from any discomfort or challenges I am experiencing. Keeping a gratitude journal, for instance, can help reframe difficult moments and ground you in the positives.
2. Mindfulness and Meditation
   Practicing mindfulness and meditation allows us to stay present, even amid discomfort. These practices encourage us to observe our thoughts and feelings without judgment, reducing negative self-talk and fostering acceptance. Breathing exercises or a simple daily meditation routine can provide moments of calm, making it easier to navigate any physical or emotional ups and downs.
3. Affirmations and Self-Compassion
   Positive affirmations are another powerful tool, particularly when repeated daily. Saying phrases like, “I am resilient and I am capable of navigating this journey,” can remind you of your strength. Cultivating self-compassion, especially when you're feeling low, helps shift your perspective from one of self-criticism to self-support, further reinforcing positivity.

Staying Active and Engaged

I am sure I am not the only one who struggles to keep up with her exercise routine at certain times. However, staying physically active through menopause can be transformative, offering a sense of accomplishment and improving mood. Physical activity not only mitigates symptoms like fatigue and weight gain but also brings an energy boost that’s sometimes hard to find on challenging days.

1. Incorporate Enjoyable Activities
   The key to a lasting exercise routine is finding joy in movement. Choose activities you genuinely enjoy—whether it’s dancing, yoga, swimming or hiking. This not only makes it easier to stay consistent but also provides a sense of fulfilment, giving you something to look forward to each day.
2. Social Exercise for Motivation
   Engaging in group activities or working out with a friend can enhance accountability and provide uplifting social interactions. Joining a yoga class, a walking group or even an online fitness community offers support, camaraderie and encouragement. Sharing a workout journey with others facing similar challenges can remind us that we’re not alone.
3. Structure a Routine
   Building structure around physical activity is essential, especially when energy is low. Set specific times each week for movement, along with other hobbies or interests. This might mean scheduling a weekly walk, gardening session or creative pursuit. By reserving time for things you love, you’ll find moments of joy, strength and inspiration that make it easier to keep moving.

Finding Strength in Community

Menopause is a deeply personal journey, but it doesn’t have to be solitary. Surrounding yourself with a support network—friends, family or even virtual communities—can make a profound difference. This is why I created The Menopause Sanctuary.

1. Connect with Loved Ones
   Talking openly with family and friends about menopause can provide emotional relief. Sharing your experiences with those close to you, even if they may not fully understand, offers a comforting reminder that you’re supported and valued.
2. Explore Support Groups
   Support groups, both online and offline, can be incredibly empowering. There are countless forums and social media communities focused on menopause, where women share advice, experiences and encouragement. I am a member of a number of Facebook Groups. These spaces offer a chance to connect with those who truly understand, helping to reduce feelings of isolation.
3. Professional Guidance
   Engaging with healthcare providers or menopause coaches who specialise in hormonal health and wellness can also provide personalised support. They offer professional insights, practical solutions and a safe space to discuss concerns, helping you feel more prepared and equipped to manage symptoms.

Empowering Yourself Through Strength Training

Physical strength is a powerful tool for managing menopause and strength training, in particular, offers several benefits tailored to the needs of women going through this phase of life.

1. Supports Bone Health
   Declining oestrogen levels can weaken bones, but strength training helps increase bone density, reducing the risk of osteoporosis. Exercises like weight-bearing squats and lunges can strengthen bones and make everyday tasks easier.
2. Boosts Metabolism and Manages Weight
   Strength training helps preserve muscle mass, which is essential for maintaining a healthy metabolism. Building muscle doesn’t just make us feel physically stronger—it keeps energy levels stable and supports weight management.
3. Enhances Mental Well-being
   Strength training can boost self-confidence and mental resilience, helping us feel strong and capable. Each small victory in a workout translates to a reminder of our resilience, making it easier to face menopause’s challenges.

Choose Positivity and Strength

Staying motivated through menopause is about creating a toolkit of positivity, physical strength and support. By focusing on gratitude, staying active, building community and embracing self-compassion, we create a foundation that empowers us through even the most challenging days. Menopause may be a time of transition but with these practices, it can also be a time of growth, strength, and rediscovery.