Rising Above the Heat: Ways to Curb Anger During Menopause
This week on the podcast you heard me talking about the ways the conditioning we are subjected to often makes us feel ashamed of strong emotions. Anger is one of those emotions that is rarely accepted in women or those socialised as women.
Perimenopause brings with it a storm of unsettling emotions that truly catch us off guard and leave us wondering if we are going to be able to stop flying off the handle at every single person or inconvenient situation that comes our way.
The declining oestrogen, the increased anxiety and mix of pressure from work, family dynamic, teenage kids as well as the frustration with symptoms all adds to the boiling pot, and often it spills over without warning.
Leaving us feeling guilty, ashamed and no longer recognising the person we were, the one who was always keeping the peace and being the good girl in everyones story.
In this episode, I wanted to give you an insight into how to get out of that guilt and start using that anger as a message to other things that might be going on. Acknowledging why we are feeling triggered by something and also being able to sit with those emotions is so powerful.
Perimenopause rage is not something to be ashamed of but it is something to be understood.
Alongside sitting with your emotions, processing them and making it clear to others where they are falling short of what you need - you can also take some other steps towards managing stress and anxiety and reducing rage in the longer term.
Exercise & Movement
Exercise is one of the most effective natural remedies against anger. It triggers the release of endorphins, the body's natural mood lifters.
Regular physical activity, whether it's a brisk walk in the park, yoga class or a vigorous session of boxing, can lower stress levels and balance hormones, reducing the frequency and intensity of mood swings.
If you still connect movement with dieting and find yourself not wanting to move, remember that diet culture does not own movement! Moving your body purely for joy and stress release is a game changer.
HRT , Supplements & Natural Remedies
Mother Nature offers a plethora of mood-enhancing herbs that can help you maintain your cool during menopause and if that isn't your thin and you want to try HRT then that could be a good option too.
When it comes to deciding which is best, its really about personal choice - Never feel like you should choose one or the other, some people can't take HRT and so natural options are the obvious choice and some people just want to get the relief and it can be life changing.
I hate hearing women being shamed for taking one route or the other, it's YOUR journey and you have the right to choose.
For those who want to explore some of natures offerings (not a full list but some of my personal favourites and client favourites!)
B vitamins as we age we often find our absorption of B vitamins declines, so many people can benefit from taking a supplement. In particular B6 can really help support PMS and PMDD which can affect our moods.
Magnesium is a fabulous supplement in perimenopause, I take this for sleep and it really helps me. I can't get enough of magnesium sleep cream, it's so relaxing to apply just before bed. Magnesium is really calming for the adrenal glands and helps with anxiety and stress. Magnesium can be found if foods like dark leafy greens, many seeds like pumpkin and flax seeds and if you find yourself stressed often, it's really good idea to up your intake of magnesium to see if it helps.
St. John's Wort, often used to treat depression, can help alleviate irritability and mood fluctuations. It's not for anyone already taking anti-depressants, birth control, sedatives, immune suppressants or pain medications so do make sure you get advice from your GP first.
Lemon Balm is particularly beneficial for anxiety and stress as it can help reduce cortisol and and improve concentration and mood. I've enjoyed this as a tea but you can also find this in the form of an essential oil if you prefer.
Herbal teas can be really useful if you are looking to reduce caffeine. Many of us find we can no longer handle the same amount of caffeine that we have in the past and the transition can be hard if yo are a coffee lover like me! there are some fabulous tea options out there, my favourites are Wild Women Tea, the blends are gorgeous and so delicate without that bitter taste you often get from some supermarket teas.
Ditch Dieting
I will continue to say this without apology! You'll hear me mention this often on the podcast, a hungry body is an anxious body. The term 'hangry' is a very real thing. If you are restricting food, skipping meals and not giving your body enough, it will affect your mood and ability to regulate your emotions.
Eat regular meals that satisfy you and give you what you need.
If you feel out of control around food and find it hard to allow yourself permission to eat, explore Intuitive eating to support yourself coming out of that diet mindset.
Dieting often leaves us deficient of key nutrients as the temptation to cut out whole food groups in the name of health, but it often leaves us lacking in key nutrients and also increases the likelihood of binge eating in response to the restrictive nature of diets.
Remember you are not to blame for how you experience perimenopause, getting yourself to the top of your list is key to make sure you don't leave yourself and you needs as an after thought!