Learning to relax during the menopause
Because stress can make the symptoms of the menopause worse, it is important to learn how to relax. Below are a few relaxation exercises. But first, be sure that you have a quiet location that is free of distractions and a comfortable body position.
- Deep breathing: Imagine a spot just below your navel. Breathe into that spot, filling your abdomen with air. Let the air fill you from the abdomen up, then let it out, like deflating a balloon. With every long, slow exhalation, you should feel more relaxed.
- Visualised breathing: Find a comfortable place where you can close your eyes, and combine slowed breathing with your imagination; picture relaxation entering your body as a cooling blue colour and tension leaving your body as an intense red colour. Breathe deeply, but in a natural rhythm. Visualise your breath coming into your nostrils, going into your lungs and expanding your chest and abdomen. Then, visualise your breath going out the same way. Continue breathing, but each time you inhale, imagine that you are breathing in more relaxation. Each time you exhale imagine that you are getting rid of a little more redness and tension.
- Progressive muscle relaxation: Switch your thoughts to yourself and your breathing. Take a few deep breaths, exhaling slowly. Mentally scan your body. Notice areas that feel tense or cramped. Quickly loosen up these areas. Let go of as much tension as you can. Rotate your head in a smooth, circular motion once or twice. (Stop any movements that cause pain!) Roll your shoulders forward and backward several times. Let all of your muscles completely relax. Recall a pleasant thought for a few seconds. Take another deep breath and exhale slowly.
- Relax to music: Combine relaxation exercises with your favourite music in the background. Select the type of music that lifts your mood (not heavy metal!) or that you find soothing or calming. Some people find it easier to relax while listening to specially designed relaxation audio tapes, which provide music and relaxation instructions.
- Mental imagery relaxation: Mental imagery relaxation, or guided imagery, is a proven form of focused relaxation that helps create harmony between the mind and body. Guided imagery coaches you in creating calm, peaceful images in your mind — a “mental escape.” Identify your self-talk, that is, what you are saying to yourself about what is going on with you. It is important to identify negative self-talk and develop healthy, positive self-talk. By making affirmations, you can counteract negative thoughts and emotions. Here are some positive statements you can practice:
- “I am healthy, vital and strong”
- “There is nothing in the world I cannot handle”
- “The menopause is the beginning of a wonderful new phase in my life”