Mindfulness during menopause: what can it do for you?

Mindfulness involves paying deliberate attention to what is happening in the present moment. This could be during a specific exercise, but also as you go about your daily activities—whether you are walking, eating, working, or speaking with someone. It is about becoming more aware of your thoughts, feelings, and bodily sensations without immediately needing to act on them. It is not about slowing everything down; rather, it is about living less on autopilot.

This may sound straightforward, but we often react instinctively to what we feel. For instance, if you are lying awake at night, you might immediately think: “Here we go again, I’ll be exhausted tomorrow.” Or irritation might flare up, and only later do you realise what triggered it.

With mindfulness, you practise pausing for a moment. What am I feeling? What am I thinking? What is happening in my body? The aim is not to empty your mind or remain calm at all times. Thoughts and emotions are allowed to exist. The focus is on noticing them first, rather than automatically reacting to them.

Research suggests that mindfulness may help with various symptoms during menopause. Studies have reported improvements in stress, sleep, mood, quality of life, and perceived menopausal symptoms, among other areas.

However, the strength of the evidence varies depending on the outcome. For example, studies differ in their design, the number of participants involved, and the type of mindfulness programme used. This means it is still difficult to predict how much mindfulness might benefit an individual.

Think of mindfulness primarily as a complementary approach. It does not alter the hormonal changes of menopause and should not replace treatment if symptoms significantly impact your daily life.

Stress or restlessness does not vanish simply because you pay attention to it. However, mindfulness can help you recognise what is happening earlier. Sometimes tension builds because thoughts come in rapid succession.

Take anger, for example. You might think: “Why am I reacting so intensely to everything these days?” With mindfulness, you do not need to find an answer straight away. Instead, you might notice: “I feel tense,” or “I can sense that I am becoming upset.” This can create a moment of space between the feeling and your reaction to it.

By incorporating mindfulness into your daily life, you may start to notice signs of tension, emotions, and thoughts earlier. This can sometimes create more distance between what you feel and how you respond. You do not have to react immediately from a place of irritation, tension, or insecurity. Research has shown positive effects on stress and, in some studies, on anxiety and low mood. However, the extent of the benefits varies from person to person.

Mindfulness is not designed to stop a hot flush. However, it can help you practise noticing what is happening: the heat, a faster heartbeat, or perhaps the thought: “Not now.”

Research into psychological interventions, including mindfulness, indicates that the distress caused by hot flushes can decrease for some women. It remains unclear to what extent mindfulness alone influences the frequency of hot flushes.

There are also promising indications for addressing poor sleep. A meta-analysis of postmenopausal women found that mindfulness training was linked to improved sleep quality and reduced perceived stress. However, further well-designed studies are required to gain a clearer understanding of how consistent and widely applicable these effects may be.

Mindfulness can be particularly helpful on evenings when your thoughts are racing. Attempting to suppress all thoughts often has the opposite effect. Instead, try focusing your attention on your breathing or the sensations in your body. If a thought arises, simply acknowledge it and gently redirect your attention.

You do not need to turn mindfulness into a complex routine. Even giving conscious attention for one minute is a good start. The key is to choose something that suits you and that you genuinely want to continue.

• Breathe consciously for one minute: Focus on the sensation of your breath flowing in and out, without trying to change it.
• Do a short body scan: Shift your attention through your body and notice what you feel—such as tension, warmth, or relaxation.
• Walk mindfully: Feel your feet on the ground and take a moment to notice what you see, hear, and smell.
• Do one thing at a time: For instance, drink a cup of tea or coffee without simultaneously looking at your phone.
• Write down what you notice: Briefly note your thoughts, feelings, or physical sensations without judging or trying to solve them.
• Try a guided exercise: A short meditation or body scan can be helpful if you are unsure where to begin. You can search YouTube for “guided meditation” or “body scan” and find an approach that resonates with you.

If your attention drifts after ten seconds, that is perfectly fine. It does not mean the exercise has failed. Noticing that your mind has wandered and bringing your focus back is actually a key part of mindfulness.

If an exercise makes you feel more restless or uncomfortable, there is no need to force it. There are other ways to address stress, sleep issues, or menopausal symptoms.

Ultimately, mindfulness is not about always being calm. It is about noticing what is happening earlier, before you react automatically. You might feel tension in your body, recognise that your thoughts are racing, or realise that your irritation is building. By consciously paying attention to these signals, you may create more space to decide what you need in that moment.

During menopause, this can be particularly valuable, as sleep, mood, and physical symptoms may fluctuate. While mindfulness does not change this phase of life, it can provide a way to navigate these changes more consciously.

Do your menopausal symptoms significantly affect your sleep, mood, or daily life? Through SeeMe-nopause, you can complete a medical intake. A doctor will assess your situation and help determine which treatment may be appropriate for you.