As World Mental Health Day on 10th October approaches, coinciding with World Menopause Awareness Day just a week later on 18th October, it’s crucial to recognise the unique challenges women face during perimenopause.

Women are 40% more likely to experience depression in the perimenopause than those who aren’t experiencing any menopausal symptoms, finds a new study led by UCL researchers. These hormonal shifts & fluctuations can lead to mood swings, heightened stress, and a greater risk of mental health struggles.

In our fast-paced lives, stress often becomes the default reaction to daily pressures, and when stress increases, so does cortisol, a hormone that not only interferes with sleep but can contribute to weight gain and emotional imbalance. It’s crucial to adopt habits that promote calm and balance during this time.

Here are a few simple, yet effective, daily habits that can help manage mental well-being during perimenopause and for anyone else to bring more calm and space into everyday life:

1. Start Your Day with Breathwork Begin each morning with 5 minutes of mindful breathing. A simple technique like breathing in for 4 counts and out for 4 counts can lower cortisol levels and set a calm tone for the day.

2.  Journal to release: Writing down your thoughts and worries can help clear mental clutter and create an emotional release. Journaling not only alleviates anxiety but also allows you to set intentions for the day.

3. Gentle daily movement : Incorporate activities like yoga, stretching, or walking into your morning routine. Gentle movement not only reduces stress but also supports hormone balance, which is key during perimenopause. Even 10-15 minute of stretching and movement goes a long way!

4. Mindfulness check-ins throughout the day: Take a few moments to focus on your breath. These mini mindfulness moments can help you stay present and grounded, reducing the risk of stress spiraling. T

5. Team efforts such as walking and meditation challenges can also be highly effective for improving mental well-being.

Companies like Wellr have seen significant improvements in reducing sick absence through team competitions that everyone can partake in, including challenges that will positively impact stress reduction and mental health.  To learn more about how you can incorporate these team initiatives, book a demo with Wellr here: https://wellr.se/en/torild/ and connect with me to discuss further ways to support women in your workplace in preparation for World Menopause Awareness Day on 18th October.

Blog written by Torild Boe