Finding Your Center: Mindfulness and Perimenopause

I know it seems like I may be stuck on this one topic, but I cannot emphasize enough the importance of relief and refocusing stress and pressure. My mother advised me often over the years, “Don’t fall down the rabbit hole.” She would say this when it seemed as though I was losing myself in whatever craziness life was throwing at the time. The journey through perimenopause can feel like a rabbit hole ride with unexpected twists, turns, and loop-de-loops. Hot flashes, mood swings, sleep disturbances - oh my! Add the stress of our current lifestyles, it's easy to feel like you're simply reacting, living life on autopilot. But what if there was a way to step off the rollercoaster, even for a few moments, and find a sense of calm amidst the chaos? That's where mindfulness comes in. 

What is Mindfulness?

Photo: James Emery

Mindfulness is the practice of paying attention to the present moment without judgment. It's about becoming aware of your thoughts, feelings, and physical sensations as they arise, without getting caught up in them. Think of it as hitting the pause button on life's autopilot and consciously choosing where to focus your attention. It allows us not to "fall down the rabbit hole" and waste time on the things that don't actually "matter" in a given situation.

Why is Mindfulness Important During Perimenopause?

Perimenopause can be a time of significant physical and emotional change. Mindfulness can help you navigate these changes with greater ease by:

Reducing stress and anxiety: Mindfulness helps regulate the body's stress response, leading to a calmer and more relaxed state. 

Improving sleep: By calming a busy mind, mindfulness can help you fall asleep faster and sleep more soundly.

Managing hot flashes: Studies have shown that mindfulness can reduce the intensity and frequency of hot flashes.

Boosting mood:  Mindfulness can help you become more aware of negative thought patterns and develop a more positive outlook. 

Enhancing self-compassion:
Perimenopause can be a challenging time. Mindfulness helps cultivate self-acceptance and kindness, making it easier to navigate the ups and downs. 

Simple Ways to Practice Mindfulness:

Mindful Breathing: Focus on your breath, noticing the rise and fall of your chest and belly. Count your breaths or silently repeat a calming word or phrase. 

Body Scan Meditation:  Bring your attention to each part of your body, noticing any sensations without judgment. Start with your toes and work your way up to the top of your head. 

Mindful Walking: Pay attention to the sensations of your feet touching the ground, the movement of your body, and the sights and sounds around you.

Mindful Eating: Savor each bite of food, noticing the taste, texture, and smell. Eat slowly and without distractions. 

Gratitude Practice: Take time each day to reflect on things you are grateful for, big or small. This helps shift your focus to the positive aspects of your life.

Making Mindfulness a Habit:

Start with just a few minutes of practice each day. Find a quiet place where you won't be interrupted. There are also many apps and online resources available to guide you. Remember, mindfulness is a journey, not a destination. Be patient with yourself and enjoy the process of becoming more present and aware in your life.

Perimenopause may feel like a whirlwind, but mindfulness can be your anchor, helping you find your center and navigate the changes with grace and resilience.