How to reclaim energy and avoid overwhelm
January can feel like a pressure cooker of expectations, leaving many of us peri-menopausal women even more drained and overwhelmed than usual. The good news? It doesn’t have to be that way. With a few intentional strategies, you can reclaim your energy and start the year on your terms.
Step 1: Simplify your commitments
Prioritise what matters: Start by listing your top three priorities for the month. Let go of non-essential tasks or delegate where possible. Learning to say no is a powerful way to protect your energy. And look at those things that you can say ‘goodbye’ to – the habits or tasks that aren’t serving you anymore (or maybe never did!)
Set boundaries: Create designated time for yourself each day, whether it’s for exercise, relaxation, or a hobby. Guard this time fiercely and remember the old adage of ‘you can’t pour from an empty cup’ – we NEED this time to ourselves. And, say NO if you haven’t the time or inclination to do something – you don’t have to do things that don’t bring you joy.
Step 2: Nourish your body and mind
Nutrition: Focus on energy-boosting foods like whole grains, lean proteins, and healthy fats. Avoid the temptation of quick-fix sugar highs that lead to crashes (get that Christmas chocolate out of the house – I find if it’s there I want it! Hydration is also key—aim for 1.5-2 litres of water daily. I’d highly recommend a bottle with timings on it, so that you sip gradually through the day.
Movement: Exercise doesn’t have to be exhausting to be effective. Likewise it doesn’t need to be an hour long. It can be as simple as starting your day with 10 minutes of gentle stretching or a walk around the block at lunch to boost circulation and mood. Yes, strength training 2-3 times a week is recommended, but if you’re starting from scratch, start simple.
Rest: Sleep is non-negotiable. Create a calming bedtime routine, like reading, meditating, or using lavender essential oil, to improve sleep quality.
Step 3: Create space for yourself
Daily self-care: Dedicate 10-15 minutes to something you love, like journaling, painting, or enjoying a cup of tea. These moments can recharge you and reduce stress. Don’t be tempted to pick up your phone and scroll social media while having that cuppa – make it a more mindful experience, where you’re not multitasking.
Mindfulness practices: Even a few minutes of deep breathing can calm your mind and improve focus. Apps like Calm or Headspace offer guided exercises tailored to busy schedules.
Step 4: Build a community
Support networks: Surround yourself with people who uplift and inspire you. This might be a fitness group (say hello to my small group training), an online community (say hello to my UpLift Collective!), or close friends who understand the challenges of midlife.
Share the load: Don’t hesitate to ask for help. Whether it’s delegating chores or sharing responsibilities, teamwork can alleviate overwhelm. Peri-menopause can be an anxious time and one where we find it hard to reach out, but it will definitely help your mental load if you can get some help here and there.
Step 5: Celebrate the small wins
Did you carve out time for yourself today? Eat a nourishing meal? Take a walk? Do some morning stretches? Turn down the wine at dinner time? Manage a day without getting hacked of with someone? Recognise and celebrate these achievements, no matter how small they seem.
January doesn’t have to be overwhelming. By focusing on small, intentional actions and prioritising self-care, you can reclaim your energy and set a positive tone for the rest of the year. Remember, this is about progress, not perfection.
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