Menopause mindfulness: Using MBCT to ease emotional and  mental challenges

The heat flares up, then fades, leaving behind a chill of uncertainty. Menopause is not just a physical challenge; it is a profound emotional shift, a re-evaluation of identity, roles and the future. What begins with whispers – missed periods, sleepless nights, brain fog – can escalate into a roar, drowning out the quiet undercurrents of emotional upheaval.

We may find ourselves lost, questioning who we are, grappling with a sense of loss, and battling the unwelcome guests of anxiety and irritability.

Yet, amidst this turbulence, a lighthouse shines: Mindfulness-Based Cognitive Therapy (MBCT). Scientific research shows that MBCT can ease the psychological symptoms of menopause and enhance quality of life.

It is not a quick fix, but a gentle, transformative journey towards balance and thriving. Imagine learning to observe the storm within – not as a helpless passenger, but as a seasoned sailor, skilfully navigating each wave.

MBCT, rooted in mindfulness and cognitive behavioural therapy, teaches us to observe our inner world with care. We learn to acknowledge our thoughts and emotions not as absolute truths, but as passing mental events. This awareness becomes our anchor, keeping us grounded amid the tides of worry, self-doubt and self-criticism.

One of MBCT’s most powerful benefits is the cultivation of self-compassion. How often do we berate ourselves for struggling through change? MBCT gently encourages us to offer ourselves the same kindness we would give a dear friend. The harsh inner critic softens, replaced by a more nurturing inner voice. We begin to say, “This is difficult, and I will be kind to myself,” instead of, “Why can I not handle this?”

In essence, MBCT builds emotional resilience. It equips us to navigate the menopausal rollercoaster with steadiness. Rumination – the endless loop of negative thinking – often amplifies emotional distress. Worries about ageing, health, or shifting relationships can become overwhelming. MBCT offers tools to interrupt this cycle. By anchoring in the present moment, we create space between ourselves and our intrusive thoughts. We learn to notice them, acknowledge them, and gently guide our attention back to what truly matters, like bringing a lost mind home.

Practical MBCT tips in order to support your menopause journey: Mindful breathing: Find a quiet space and follow the rhythm of your breath. Even a few minutes can instil calm.

Body scans: Lie down and bring your awareness to each part of your body in turn. This cultivates a deeper, non-judgmental connection with yourself.

Mindful movement: Try gentle forms of exercise such as yoga or tai chi, focusing on bodily sensations and movement.

Notice your thoughts: Pause throughout the day to observe your thoughts, acknowledging them without engaging.

Guided meditations: Explore guided meditations specifically designed for stress reduction and emotional well-being.

Menopause is not an end – it is a transformative phase, a powerful invitation to rediscover ourselves. Through MBCT, we can move from merely managing symptoms to truly thriving – with greater awareness, compassion and inner strength. This new chapter can be met not just with endurance, but with grace and wisdom.

For more listen to Healing Place podcast, Instagram @healingplacepod @itsmitamistry