Navigating Menopause and Stress: Six Tips for Emotional Wellbeing
For many women, menopause can feel like a period of change that arrives with a whole host of unexpected challenges. One minute you’re getting on with your usual routine and the next, you’re wondering why you’ve walked into a room or why you’re feeling more irritable than usual.
And while menopause is a completely natural stage of life, that doesn’t mean every part of it feels easy. From changing hormones and disrupted sleep to busy schedules, work pressures, family life and simply trying to keep up with everything, it’s understandable to feel stressed and overwhelmed.
In our recent survey, almost one-quarter (24%) of peri and menopausal women said they experience feelings of stress everyday with almost half (49%) experiencing it multiple times a week.[i]
The good news is that you don’t have to overhaul your entire life to feel a little more in control. Sometimes, small changes can make a big difference. Whether it’s finding a few minutes to yourself, setting boundaries or learning to quieten a busy mind, there are simple ways to make everyday life feel more manageable.
Six Ways to Manage Stress During Menopause:
1. Give yourself permission to slow down
When you’re juggling work, family commitments and the demands of everyday life, taking time out can feel like another thing you simply don’t have time for. But constantly pushing through can leave you feeling depleted. Try to build small moments of rest into your day, even if it’s just five minutes with a cup of tea, a short walk outside or sitting quietly without your phone. Rather than waiting until you feel completely overwhelmed to take a break, make these moments part of your routine.
2. Take the pressure off
Midlife can bring competing demands, from supporting children and ageing parents to managing a career and household responsibilities. Add menopause symptoms into the mix, and the pressure to keep everything running smoothly can become exhausting. At the beginning of each day, identify the two or three things that genuinely need your attention. If your energy or concentration is lower than usual, postpone the less urgent tasks, ask for help or accept that something can wait. You don’t have to do everything, all at once.
3. Break the cycle of stressful thoughts
When you’re feeling stressed, it’s easy for your mind to jump from one worry to another. You might replay conversations, worry about things that haven’t happened yet or feel overwhelmed by a seemingly endless list of responsibilities. If you’re also experiencing brain fog or difficulty concentrating, it can feel even harder to get your thoughts in order. When worries start to build, pause and take a few slow, comfortable breaths, allowing your exhale to be slightly longer than your inhale. You could also write down what’s on your mind, then separate the things you can action from those outside your control.
4. Make space for movement and connection
When stress builds, withdrawing from social activities or putting exercise on the back burner can feel like the easiest option. Yet gentle movement and spending time with people who understand what you’re going through can help you feel more connected and supported. Find a form of movement that feels enjoyable rather than another obligation, whether that’s walking, swimming or yoga. Make time to talk to a trusted friend, too. Sharing your experiences can help you feel less alone and remind you that you don’t have to navigate this stage of life by yourself.
5. Consider a traditional herbal remedy
Over one-quarter (27%) of women surveyed have tried a herbal remedy or supplement to support their emotional wellbeing during perimenopause, menopause and beyond. If you’re finding it difficult to manage feelings of stress or overwhelm during this transitional stage of life, Kalms Day is a traditional herbal remedy used for the temporary relief of symptoms associated with stress, offering an option to consider as part of a wider approach to wellbeing.
Remember: you don't have to do it all
Menopause can bring changes that affect how you feel physically and emotionally, but it doesn’t mean you have to simply put up with feeling stressed or overwhelmed. Small, realistic adjustments can help you create more breathing room in your day and approach challenges with greater perspective.
Most importantly, be kind to yourself. You don’t need to get every part of your life right, and looking after your own wellbeing isn’t selfish. If stress, anxiety, low mood or menopause symptoms are persistent or affecting your daily life, speak to your GP about the support and treatment options available.
For more advice on looking after your emotional wellbeing during menopause, read our guide: Menopause and Your Mental Wellbeing: Tips to Navigate This Season of Life
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[i] Menopause and emotional well-being: A nationally representative study conducted by Censuswide involving 1,000 peri-and menopausal UK respondents. Commissioned by Kalms Herbal Remedies. February 2025.
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Posted by Elizabeth Hughes-Gapper
22nd October 2026
