Okay, ladies. Let’s talk about the “M” word.
No, not men (though we could write a whole book there). I mean menopause. Yup, that phase of life where our hormones decide to throw a farewell party, light everything on fire, and then ghost us like a bad date from the 90s.
Now before you scroll past, thinking, Erica, you’re not even there yet—how would you know?!—let me say this: you’re right. I’m not in the menopause trenches (yet), but honey, I’m packing snacks, essential oils, a weighted blanket, and a whole lotta love because I’m walking this path with you. I coach it, I study it, and most importantly, I care deeply about equipping you with the tools to navigate it like the queen you are.
So, let’s dig into why self-care in menopause isn’t a luxury—it’s a lifeline.
Menopause Isn’t Just Hot Flashes and Night Sweats
We tend to think of menopause as simply the end of a period (and okay, cue the tiny confetti cannon for that), but it’s also a massive neurological, physiological, and emotional shift. Estrogen, which has been your bestie since puberty, starts packing her bags. And she takes serotonin, collagen, melatonin, and metabolism with her. How rude!
You might feel anxious for no reason, forget where you parked your car (in your own driveway), or suddenly rage at the sound of someone chewing. Totally normal. But not ideal.
This is where self-care steps in—not as a bubble bath and a prayer (although, both valid)—but as your strategic, science-backed menopause support plan.
The Science Bit (I Promise This Is Sexy)
Studies show that during perimenopause and menopause, the decline in estrogen affects our brain’s ability to regulate mood, sleep, memory, and temperature. So if you’re crying at dog food commercials or waking up at 3 AM like it’s a Beyoncé concert, it’s not all in your head—it’s in your hormones.
But here’s the empowering part: self-care changes the game. Research from the Journal of Women’s Health found that women who practice regular self-care habits—like movement, meditation, mindfulness, and proper nutrition—experience significantly less menopausal distress. That’s right. Less distress, more zest.
Self-Care During Menopause: Your Not-So-Secret Weapon
I like to break it down into what I call the Menopause Survival Squad (really, it’s just my four-step blueprint to self-care and what I teach in my keynotes):
- Mindset Mastery – Instead of dreading menopause, reframe it as your second act. This is your time to own your wisdom, set new boundaries, and show up fully for you. Daily journaling, gratitude, and saying “no” like a boss? Game-changers.
- Body Love – Movement isn’t about punishment. It’s about support. Strength training in particular is your BFF for preserving bone density, muscle mass, and sanity. And please, eat the protein. This isn’t a time to restrict—it’s time to nourish.
- Time Management – Energy is currency now more than ever. You don’t need to do it all. In fact, you shouldn’t. Delegate, delete, or delay. Prioritize the hell out of your calendar. Your future self will thank you.
- Transformation Habits – Replace autopilot with intention. Whether it’s a 10-minute meditation or an evening walk, create rituals that soothe your nervous system and anchor you when the chaos hits.
The Emotional Side: You’re Not Broken
This part’s important. Menopause doesn’t mean you’re broken, invisible, or “past your prime.” On the contrary, this is your prime awakening. It’s the season where you stop asking for permission and start living for yourself.
Yes, you might sweat through a fitted sheet at 2 AM, but you’re also waking up to who you really are—unapologetic, wise, and powerful as hell.
So many women tell me, “I don’t feel like myself anymore.” And I say gently: That’s because you’re not who you used to be. And that’s a beautiful thing. You’re evolving. Your self-care isn’t just about maintenance—it’s about becoming.
Self-Care Redefined, Again
You’ve heard me say it a million times: Self-care isn’t just massages and matcha. It’s making sure your hormones, your brain, your heart, and your soul are supported. It’s the most radical act of resilience and rebellion in a world that tells women to just “power through.”
So to all my menopausal sisters—whether you’re in it, near it, or dragging your feet toward it—know this: You are not alone. You’re not crazy. And you’re definitely not done.
This is your time to rise, redefine, and reclaim. And self-care? It’s the wings you’ll fly in on.
With sweaty hugs and a big cup of magnesium tea,
