There are many things you can do to reduce your stress and feel more relaxed during menopause. I've described a few below and listed some references if you want more information.
Ready to start? First thing to do is to find a comfortable, quiet spot. Someplace where you won't be disturbed.
Deep Breathing to Reduce Stress
Are you breathing mostly in your upper chest? That happens when you're stressed or anxious. To counter that action, place a hand on your abdomen and gently suggest to yourself to breathe where your hand is.
Relaxation Sigh to Reduce Stress
Upon exhalation, sigh deeply, letting out a sound of deep relief. Inhale and repeat as many times as necessary. Groaning works well, too!
Breathe Using Imagery to Reduce Stress
As you inhale, picture calming, relaxing energy flowing through you. As you exhale, picture all your thoughts, worries and concerns flowing out of you. (If you have pain or some other symptom, picture healing energy flowing to that part(s) as you inhale, making the area look pink and healthy.)
Alternate Breathing to Reduce Stress
Rest your thumb on your right nostril, closing it off. Inhale through your left nostril, hold a few seconds. Release your thumb, clamp your fourth and fifth fingers over your left nostril, exhaling through your right nostril. Repeat until relaxed. (This also works well to alleviate tension, sinus headaches, and breathing problems.
Suggestion/Affirmation/Coping Skills to Reduce Stress
Think or say positive comments to yourself, e.g., "I can stay calm and relaxed," or "It's getting easier and easier to stay calm and relaxed," "I can handle this," "Soon this will be over," "I will not allow this situation to upset me," "I can do this; I'm doing it now," Repeat up to 20 times a sitting.
Thought Stopping to Reduce Stress
If you have bothersome thoughts about menopause or something else that won't end, use thought stopping. Each time the bothersome thought comes to you, say or think, "STOP." If this doesn't work, put a rubber band around your wrist and snap it when the bothersome thought comes and say "STOP."
Time Management to Reduce Stress
A big source of stress is feeling pressured. Learn to manage your time by doing a time management assessment. Clock how you spend your free time and regular time. Find ways to cut down on wasted time or vow to get up 30 minutes earlier so you aren't rushed. Bring down goals into mini-goals and reward yourself each time you achieve one. Learn to say, "no" to unreasonable demands. If necessary, take an assertiveness course to learn how to say "no."
Delegate low level tasks to family, secretaries or supervisees; be sure to followup to make sure they know how to do the task and that they did the task. Keep a list of short, 5-minute tasks you can do any time you're waiting or are between tasks. Cut back on TV time; use the time you gain to work on your highest priority goal---you deserve it!
Music Reduces Stress
Taped music can reduce stress and pain, especially classical music. Listen to the type of music that relaxes you at least once a day.
Eat Well and Exercise to Reduce Stress
Dieting and skipping meals causes a lot of stress. Being well-nourished and exercising reduces stress. Eat 5-6 meals that include a protein source and either fruits or vegetables to feel grounded, calm and strong. If necessary, take a B-complex with vitamin C capsule and a glass of water a couple of times a day; this "stress tablet" can calm you. Water alone can be calming and reduces pain, too. Many people are dehydrated and don't even know it. Without proper lubrication, pain can arise. Keep hydrated by drinking 10 glasses of filtered water a day. This is especially true during menopause when tissues and skin become drier.
References
Clark, CC. (2003). Holistic Assertiveness Skills for Nurses. Empower Yourself and Others! New York: Springer.
Clark, CC. (1996). Wellness Practitioner. New York: Springer.
Davis, M., McKay, M. and Eshelman, E. (1995). The Relaxation and Stress Reduction Workbook, Oakland, CA: New Harbinger.
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