Midlife Survival Kit: Prioritizing You in Menopause

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Midlife is no joke. If you’re feeling like you’ve lost your way—overwhelmed, exhausted, or just plain stuck—you’re not alone. This season of life brings changes that can rock even the strongest among us. I’ve been there, and so have many of the women I coach.

Menopause and perimenopause come with their own unique challenges. The brain fog, the shifting hormones, the physical and emotional exhaustion—it can feel like a tidal wave you weren’t prepared for. Add in caregiving for parents, supporting your kids, managing relationships, and maybe even work, and it’s no wonder you’re feeling depleted.

I’m here to tell you it’s okay. It’s okay to feel this way, and it’s okay to start prioritizing yourself. Today, let’s talk about how you can create your own midlife survival kit—a practical and grace-filled way to take care of yourself during menopause.

Why Does Midlife Feel So Hard?

Hormones and Brain Changes

Let’s start with the physical. Hormones like estrogen, progesterone, and testosterone have been your silent partners for years, helping you stay balanced emotionally, mentally, and physically. But when those hormones shift or decline, it’s like the rug gets pulled out from under you.

• Brain Fog: Can’t remember why you walked into the room? Forgetting simple things? This is so common, and it’s tied to hormonal changes in your brain.
• Energy Dips: Your old ability to power through anything is gone, leaving you feeling like you’re running on empty.

Emotional and Mental Load

Midlife isn’t just about physical changes. Life gets heavier too. Many women find themselves balancing roles as caregivers for aging parents, helping grown kids navigate adulthood, or becoming grandparents. I’ve heard from women who feel like their own needs have disappeared under everyone else’s.

The Loss of “Superwoman”

For years, you may have felt like you could do it all—and you probably did. I used to call myself “Super Broad.” I powered through nursing babies, homeschooling kids, cooking, cleaning, and taking care of everyone else. Until I hit the wall. For me, that wall was adrenal fatigue and burnout in my late 30s, and later, menopause.

Does this sound familiar? You might be wondering, How do I find that energy again? The truth is, you don’t have to. What you need now is a new kind of resilience—one that honors where you are today.

Give Yourself Permission to Take Care of You

This might be the hardest step for many of us. As women, we’re so used to putting others first. It feels selfish to prioritize ourselves, but it’s not—it’s necessary.

I had to learn to say no. At first, it felt impossible, and honestly, a little scary. But I started small, saying no to extra commitments or tasks that drained me. I gave myself permission to rest and recharge, even if it was just for a few hours.

Ways to Start Prioritizing Yourself

• Say No Without Guilt: Practice phrases like, “I’d love to, but I can’t right now.”
• Schedule Alone Time: Whether it’s a quiet walk or an overnight getaway, make time to reconnect with yourself.
• Start with Baby Steps: You don’t need to overhaul your life overnight. Pick one or two small things that bring you joy or peace.

Manage Hormones and Energy Levels

Hormones play a huge role in how you feel during menopause. From sleep disturbances to joint pain, they can make you feel like your body is working against you.

Tips for Supporting Hormonal Balance

• Prioritize Protein: Protein is essential for muscle maintenance and blood sugar stability, especially now.
• Healthy Fats Are Your Friend: Think avocados, nuts, seeds, and olive oil to support hormone production.
• Don’t Be Afraid of HRT: Hormone replacement therapy has been life-changing for many women, including me. Talk to your doctor to see if it’s right for you.

If you’re struggling with brain fog or low energy, know this: you’re not broken. Your body is transitioning, and these steps can help you feel more like yourself again.

Strengthen Your Body and Mind

In menopause, strength training isn’t just helpful—it’s essential. As we age, we lose muscle mass, which impacts our metabolism and overall strength. Strength training helps reverse this and boosts confidence.

How to Get Started with Strength Training

• Bodyweight Basics: Start with squats, lunges, or push-ups.
• Add Resistance Gradually: Resistance bands or light weights are a great next step.
• Be Consistent: Two to three sessions per week is enough to see progress.

Strength training isn’t about achieving perfection. It’s about feeling strong and capable so you can live your life fully.

Create Grace-Filled Boundaries

Boundaries are a game-changer in midlife. Saying no doesn’t mean you don’t care—it means you’re protecting your energy so you can show up as your best self.

For me, this looked like declining some commitments, even when I wanted to say yes. It meant being honest with my family when I needed rest or time alone. And it meant listening to my body when it was telling me, Enough.

Questions to Help You Set Boundaries

• What do I truly need to feel rested and restored?
• What commitments or tasks are draining my energy?
• Where can I say no to make space for what matters most?

Simplify Your Nutrition

Nutrition doesn’t need to be complicated, especially now. Focus on foods that fuel your body and support your hormones.

Easy Nutrition Tips

• Pair Protein with Fiber: This keeps blood sugar stable and prevents energy crashes.
• Hydrate Like a Pro: Aim for at least half your body weight in ounces of water daily.
• Plan Ahead: Simple meal prep can save you time and stress.

Eating well doesn’t need to be perfect—it just needs to work for you.

Prioritize Rest and Joy

Rest isn’t just about sleep (although that’s important too). It’s about finding moments of joy and peace in your day.

Ideas for Rest and Joy

• Take a Walk in Nature: Even 10 minutes outside can calm your mind.
• Do Something You Love: Hobbies, music, or quiet time with a book can all be restorative.
• Practice Gratitude: Write down one thing you’re thankful for each day.

Find Grace in This Season

Midlife isn’t the end of your story—it’s a new chapter. It’s a chance to let go of old patterns that no longer serve you and embrace a way of living that feels lighter, freer, and more aligned with who you are now.

You don’t have to do it all. Start small. Say yes to the things that bring you joy and no to the things that drain you. Create space for rest, connection, and care.

You are worth it. Your health, your happiness, and your peace matter—not just for your family, but for YOU.

So, what’s one thing you can do today to take care of yourself? 

Start there, and know that every small step counts. You’ve got this, and I’m cheering you on every step of the way.

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