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The festive season is often billed as “the most wonderful time of the year,” but for many women navigating menopause, it can also be one of the most challenging.
The whirlwind of social commitments, family obligations, and Christmas planning can amplify symptoms like fatigue, anxiety, and irritability, leaving you feeling depleted. Add the pressure to create a “perfect Christmas,” and the overwhelm can become all-consuming.
But it doesn’t have to be this way. With a bit of self-compassion and planning, you can manage menopausal symptoms and make the season more enjoyable.
The hustle and bustle of Christmas can feel relentless, but it’s essential to honour your energy levels. Menopause can cause fatigue and disrupt sleep, so don’t hesitate to schedule downtime. Whether it’s a quiet evening with a good book, an afternoon nap, or simply saying “no” to plans, rest isn’t a luxury - it’s a necessity.
Holiday traditions are wonderful, but they don’t all have to rest on your shoulders. Delegate tasks like decorating, shopping, or cooking to family members, or consider scaling back altogether. Focus on what truly matters to you and let go of the rest. For example, instead of cooking a full Christmas dinner solo, make it a potluck or order pre-made dishes.
Hot flashes and festive outfits don’t always mix, especially if you’re in a warm room filled with people. Dress in layers so you can cool down quickly, and consider breathable fabrics. Keep a fan or cooling spray in your bag for quick relief when you’re out and about.
Social events can be draining, particularly when you’re managing menopause symptoms. Give yourself permission to decline invitations or leave early if needed. If conversations about your menopause experience make you uncomfortable, prepare a polite response to shift the topic. Boundaries aren’t selfish - they’re an act of self-care.
The emotional ups and downs of menopause can feel more intense during the festive season. To reduce stress, carve out time for activities that calm and centre you, such as yoga, meditation, or simply stepping outside for fresh air. Even 10 minutes a day can make a difference.
Amid the indulgence of festive treats, it’s easy to neglect hydration and balanced meals. Dehydration can worsen symptoms like headaches and fatigue, so make water your companion. Try to balance Christmas treats with nutrient-rich foods to support your body and energy levels.
If you’re feeling overwhelmed, let loved ones know. Menopause can be isolating, but sharing your experience can foster understanding and lighten your load. You may be surprised by how supportive people can be once they understand what you’re going through.
This is perhaps the most important tip of all: be kind to yourself. It’s okay if Christmas isn’t perfect. Focus on the moments that bring you joy, whether it’s a cosy chat by the fire, a walk in the crisp winter air, or simply watching your favourite Christmas movie.
The festive season can be a challenging time when you’re managing menopause symptoms, but with a little planning and a lot of self-compassion, it’s possible to enjoy it on your terms.
Prioritise what matters most to you and remember - it’s okay to put your well-being first.
Here’s to a festive season filled with moments of joy, peace, and comfort, just the way you need it.
And if you feel like you need a bit of support you can order a copy of my Menopause Positivity Planner on the link below.
As part of my Taking Control series I have interviewed the lovely and very knowledgable Sam Simister, co-founder of Gen-M.