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Self-Help Resources

Enjoy these resources to help improve your mood and help you manage through a difficult time in your life

Anxiety & Panic

Many women experience feelings of anxiety and panic during perimenopause and menopause. Whilst it’s really important that you consult with your GP to get appropriate treatment, there are certain things you can do to help yourself.

Welcome to 5-4-3-2-1 grounding!

Firstly, if you are feeling panicky or anxious, try to make sure you’re safe. Remove yourself from potential danger if you can and tell yourself that these feelings will pass. They will, I promise.

Then:

Focus on 5 things you can see around you. Name them in your mind, or out loud if you prefer.
Next, focus on 4 things around you that you can touch.
Next, 3 things you can hear.
Next, 2 things you can smell – think of 2 of your favourite scents if this is difficult.
Lastly, 1 thing you can taste – again, think of a favourite taste if you prefer.

This really is a fantastic sensory technique for anxiety and panic. By focusing all 5 senses on the present, we become much less focused on those unwanted anxious thoughts and feelings. And it’s so quick to learn and apply!

Am I menopausal?

If you are experiencing what you think may be menopausal symptoms, our fabulous NHS has some great information. You can access it right here:

https://www.nhs.uk/conditions/menopause/

Hot Flush Hypnosis

Hypnotherapy can help with hot flushes! This is super news for women who aren’t medically suitable for HRT. A study carried out by Baylor University:

https://www.baylor.edu/mediacommunications/news.php?action=story&story=76617

found that women undergoing hypnosis for menopausal hot flushes experienced a significant reduction. It works by suggesting images associated with coolness. You can find my hot flush hypnosis audio in the online shop. Time to get cool!

Insomnia!

Do you find it difficult to fall asleep? This is common in menopause and, I’m sure you’ll agree, it’s frustrating! The trouble is, when we can’t sleep, we tend to get anxious which is completely counter-productive. We’ve all been there!

Breathing exercises are so good for insomnia. They work by sending messages to our brains that it’s time to calm down and relax. This is a favourite of mine. It can also be used to help with panic and anxiety but remember, it can have the effect of sending you to sleep, so make sure you’re safe before you use it!

4-7-8 breathing

This technique was developed by Dr Andrew Weil. It’s super-quick to learn and apply, often the simplest methods are the best! Here’s how to do it:

Place the tip of your tongue behind your top front teeth.

Breathe in slowly through your nose for 4 seconds.

Hold the breath right there for 7 seconds.

Purse your lips and exhale for 8 seconds. Make a gentle ‘whoosh’ sound as you breathe out.

It’s that easy. Repeat as necessary.

If you find it difficult to hold for 7 and exhale for 8 seconds, just adjust to something that’s comfortable for you 😊

Super-duper confidence booster!

Many of us experience a loss of confidence during menopause. Hypnosis can really help with those feelings. You may find my ‘Self-Confidence Hypnosis Audio’ helpful. However, there are also practical things we can do to help ourselves. Are you in need of a quick confidence boost?

Strike a pose!

Stand tall, hold your head high, your shoulders back and place your hands on your hips. In your mind, repeat ‘I am confident’ to yourself. For best results, try to hold your confidence pose for about two minutes. This really is a super little confidence booster. It works by increasing our inner strength and by reducing any negative feelings we may hold about ourselves. Give it a try!

Stuck in a rut?

Do you feel like you’re stuck? Do you feel like you’re doing the same things day in and day out, and everything just stays the same? This is so common! Many midlife women feel stuck. Life is how it is, and that’s how it will stay. And, the more they believe that, then the more stuck they feel. Believe me, you are not stuck!

You can change anything you want to, anything at all. You don’t have to do it all at once, Rome wasn’t built in a day. Start by making small changes to your daily routines, and stick to them. When we introduce positive changes to our lives, this has a positive effect on our brains. That’s because the human brain is able to change as a result of our experiences. This is known as neuroplasticity. So, when we feel stuck in a rut and we don’t introduce positive changes, then our brains just carry on as normal, and our behaviours don’t change. However, when we introduce new and positive changes, however small they may be, then this has a wonderfully positive effect on our brains, and also on our behaviours. As the old saying goes, a change is as good as a rest. Doing something different can really boost our positivity and quality of life. We are never stuck!

Menopause & Loneliness

Menopause can be a lonely time for many women, and no-one really talks about it! But, you don’t have to go through it on your own. There is a wonderful midlife community on social media, groups of menopausal women who aren’t afraid to be vocal about their experiences. Connect! And talk! Why not join our private Facebook group and follow us on Instagram? I promise you will be treated with kindness, respect and support. You matter, and we care ❤️.

Re-Framing Menopause

A cognitive reframe is a psychological technique that can help us transform what we may perceive as something negative, into a positive. When we think of menopause, we often tend to do it in a negative way – hot flushes, weight gain, brain fog, etc. Of course, no-one would deny that it can be very difficult. However, life doesn’t stop when menopause starts. What positive experiences have you had in midlife? Write them down if it helps. Think about all the opportunities that are available to you. What do you want to achieve? A new career? A new hobby? How will you go about achieving those things? Reframe your midlife into a positive, empowering experience. You are amazing, you are worthy, and you have so much living to do!

Difficulty Concentrating?

When the dreaded brain fog creeps in, it’s so easy to lose our concentration. Psychological research has shown that we can improve our creativity and focus by taking regular breaks from tasks. This is because our brains adapt and respond to change. In the same way, if we spend too long on something, our brains can stop responding and our performance on that particular task can decline. So, don’t feel guilty about taking breaks, they’re necessary!

Words to inspire:

‘A strong woman looks a challenge in the eye and gives it a wink’

(Gina Carey)

‘There is no limit to what we, as women, can accomplish’

(Michelle Obama)

‘You know that woman who exists in your head? The one you really want to be? She’s not a figment of your imagination. She’s real. She’s you. Go and be her!’

Hot Chicks Menopause Support

Featured Audio-Downloads

Browse the full range of hypnosis audios

We’ll help guide you through a challenging time in your life: 07580 424076 | hello@hotchicksmenopause.co.uk

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