Why can your self-confidence change during menopause?

During menopause, the levels of oestrogen and progesterone in your body fluctuate. These hormones are not only involved in your menstrual cycle but also play a role in processes that influence your mood, sleep, and emotions.

However, lower oestrogen levels do not automatically lead to reduced self-confidence. It is more complex than that. Poor sleep, hot flushes, stress, and life changes can all influence how you feel.

You may find yourself reacting more emotionally or noticing that you become overwhelmed more easily. If you no longer recognise yourself in these reactions, you might begin to doubt yourself.

Your body may feel or look different from what you are used to. While this does not necessarily have to be a problem, it can still affect how you perceive yourself.

Research indicates that women who experience more frequent or severe menopausal symptoms are more likely to have concerns about their body image. This does not mean that menopause itself directly causes a more negative self-image. The connection is primarily linked to the symptoms of menopause.

This can be particularly challenging if you find yourself comparing your current self to how you looked or what your body could do a few years ago.

Struggling to find the right word, forgetting appointments, or having difficulty focusing on a conversation—these are examples of symptoms often referred to as brain fog or concentration problems, which can occur during menopause.

This can be unsettling, especially if you have always relied on your memory and concentration. It can feel particularly frustrating if these issues arise at work or at home, in situations where things used to come naturally. If it happens frequently, you might start questioning yourself: Why is this suddenly more difficult than it used to be?

You may clearly notice difficulties with finding words, remembering things, or concentrating. Interestingly, these challenges do not always show up strongly in cognitive tests. Research suggests that there is often a mismatch between what women experience and what such tests measure. This does not mean the symptoms are not real. In everyday life, you may genuinely find it harder to concentrate, recall information, or articulate your thoughts, even if tests do not indicate significant cognitive decline.

Menopause often coincides with other significant changes in your life. During this period, your work, relationships, or responsibilities may also shift. Your children might become more independent, or your parents may require more care. You might even find yourself wanting to make different life choices.

Research shows that women do not only view this stage of life as one of change and uncertainty. For some, it is also a time of growth and new insights. You might find yourself revisiting questions that you have not thought about for years. What do I want? What suits me now? Where do I want to focus my energy?

While such questions can feel unsettling, they can also guide you towards making choices that better align with your current self.

If you notice a decline in your self-confidence, it can be helpful to first identify the underlying causes. Sometimes, specific symptoms may be contributing to how you feel, and these can be addressed.

Rather than simply telling yourself that you have become 'less confident', try to explore what might be behind this feeling. Are you struggling with poor sleep? Experiencing frequent hot flushes? Feeling low or easily overstimulated? Or are you mainly noticing concentration problems?

Once you identify what is troubling you, you can take more targeted steps to address it. If symptoms are significantly impacting your daily life, it is worth discussing them with a doctor. Through SeeMe-nopause, a doctor can help assess which symptoms may be linked to menopause.

Physical activity supports both your physical and mental well-being. Strength training, for instance, can help maintain or improve muscle strength and physical function.

While strength training is not a direct solution for low self-confidence, it can help you reconnect with what your body is still capable of, especially as it undergoes changes.

Perhaps you used to handle ten tasks at once with ease, but now it feels more draining. Try not to compare yourself to how things used to be.

Adopting a different schedule, allowing for more rest, or focusing on fewer tasks at a time does not mean you are less capable. It often simply means recognising and accommodating what you need at this stage of life.

If you find yourself feeling less familiar with who you are, it is natural to begin questioning yourself. Instead of focusing solely on the thought, 'Why am I no longer the way I used to be?', try to consider what has changed and what you need now. Sometimes, greater confidence is not about returning to how things were, but about discovering what suits you in the present.