I’ve seen it again and again with women I train. Many women come in completely overwhelmed with this time of life. They can’t wrap their heads around their physical changes; they are struggling to understand why sleep is so evasive, they are reading every resource and trying every supplement and feeling completely out of control. Then there are those few women who also have nagging physiological symptoms but have a more pragmatic approach. They tailor their workouts daily and adopt a program suitable to them and keep a positive and optimistic mindset. It’s curious to watch. This time is anything but predictable for women, but there are definite differences in outcomes for these two populations. I was curious what the research said about differences in mentalities on outcome. Was there research on this? Can we make our menopause experience any better for ourselves? I did a little digging:
A positive outlook during perimenopause has been shown to significantly influence a woman’s experience of menopause, impacting both physical and emotional well-being. This was wild to me. The emotional piece makes sense, but to impact your physical symptoms? Its true, research indicates that a positive mindset can enhance resilience to the challenges associated with hormonal changes, such as mood swings, anxiety, and physical discomfort. By cultivating a positive attitude, women can better navigate the emotional fluctuations and stressors that often accompany perimenopause, ultimately leading to a more manageable and even empowering experience.
This connection between optimism and health is actually well-documented. Studies have shown that individuals with a positive outlook tend to engage in healthier behaviors, whether it be regular exercise and balanced nutrition (which are particularly important during perimenopause.) Engaging in physical activity not only combats weight gain—a common concern during this time—but also alleviates symptoms such as hot flashes and night sweats. Additionally, maintaining a healthy diet rich in phytoestrogens, omega-3 fatty acids, and whole foods can support hormonal balance and improve overall well-being. Women with a positive attitude that ruminate less and focus on the positive aspects of their menopause experience that they can effect end up being healthier.
It’s more than that though, a positive attitude has been shown to enhance coping strategies and emotional resilience. Research published in the journal Menopause suggests that women who adopt a positive outlook may experience fewer mood-related symptoms during perimenopause, reducing feelings of anxiety and depression. This emotional fortitude we can aspire to adopt, enables women to approach challenges with a proactive mindset, enabling them to seek out solutions, such as stress management techniques, social support, or professional guidance, rather than being overwhelmed with anxiety and depression and maybe using less positive coping mechanisms.
Cultivating gratitude and mindfulness has also been shown to foster a positive outlook. Practices such as meditation, yoga, or journaling that encourage self-reflection and present-moment awareness, have been shown to help women appreciate their bodies and the changes they undergo during perimenopause. By focusing on the positives, such as personal growth and increased self-awareness, women can transform their perspective on this life stage from one of loss and discomfort to one of empowerment and opportunity for self-discovery.
Not surprisingly social support plays a crucial role in maintaining a positive outlook during perimenopause. Engaging with friends, family, or groups with common goals can provide emotional validation and a sense of community. Sharing experiences and coping strategies with others who are going through similar transitions can foster a sense of belonging and understanding. This social connection can reinforce positive thinking and provide women with the encouragement they need to embrace the changes of perimenopause. We are better together.
Sources
- “The Positive Aspects of Menopause: Self-Perceptions of the Transition”
- Authors: Mary Beth O’Connor, Jean M. Twenge
- Journal: Journal of Women & Aging, 1997
- Summary: This study examines how self-perception during menopause affects women’s psychological well-being, finding that women who viewed menopause as a natural life stage or a positive transition reported better emotional and mental health outcomes.
- “Resilience and Psychological Well-being Among Perimenopausal and Postmenopausal Women”
- Authors: Donnalee Frega, Barbara Greenfield
- Journal: Menopause, 2012
- Summary: The paper explores the connection between resilience (positive coping) and mental well-being in menopausal women. It highlights how positive attitudes and adaptive coping mechanisms can buffer the negative psychological impacts of menopause, promoting better mental health and life satisfaction.
- “Positive Psychology and Menopause: The Role of Optimism and Well-Being in Symptom Experience”
- Authors: Sarah J. Schnall, Kelly A. Wilson
- Journal: Journal of Psychosomatic Research, 2016
- Summary: This research emphasizes the role of optimism and positive psychological constructs (such as life satisfaction) in mitigating the severity and perception of menopausal symptoms, such as hot flushes and mood swings.
