25 Emotional Self Care Ideas
Are you feeling a little out of control during menopause? Do you feel like your emotions are all over the place? You’re not alone. Menopause can be a time of great challenges, both physically and emotionally.
Most women experience mood changes, ranging from mild irritability to full-blown depression. In addition, menopause can cause hot flashes, night sweats, and difficulties sleeping, making it more difficult to cope with everyday stressors.
What is more, the midlife years can be very stressful. Many women are taking care of their own families while caring for aging parents, and often feel they are losing their youth and attractiveness. So it’s no wonder why many women feel overwhelmed.
That’s why I put together this list of 25 ways to practice emotional self-care during menopause.
What Is Emotional Self-Care?
Emotional self-care is any activity that you do deliberately to feel better emotionally. It’s not about numbing yourself or ignoring your problems but rather about taking active steps to improve your emotional well-being.
25 Ways to Practice Emotional Self-Care
Identify Your Emotional Habits
It’s not always easy to identify our emotional habits. We get so used to the way we feel that we don’t even realize we’re doing something that’s impacting our moods.
But if you’re looking to improve your emotional well-being, it’s important to take a look at your emotional habits and see what you can change.
Create Empowering Rituals
Rituals are something you do regularly that help you feel good emotionally. They can be simple things, like writing in your journal each morning or tackling the hardest task first.
When you have rituals that make you feel good, it’s easier to cope with life’s challenges.
Here are some ideas for empowering rituals.
Connection is a powerful thing. It can help us feel supported and understood, which are both essential for our emotional well-being.
It’s especially important to stay connected to the people who matter to us. This could mean picking up the phone to call a friend or scheduling regular catch-ups with your partner or family.
Find a Support Group
Connect with other women going through menopause. This can be a great way to find support and understanding. Knowing that you’re not alone in how you’re feeling can make a big difference.
Confide with friends or family that are also going through the same, or find online forums and support groups dedicated to menopause.
Laughter is a great way to reduce stress and improve your mood, so make sure to surround yourself with people and things that make you laugh.
Make Time to Do Things That Make You Happy
Women tend to take the world’s weight on their shoulders and focus on what makes everyone else happy.
Doing what makes you happy is important because it helps you feel good emotionally. Taking the time to do things that make you happy can brighten your day and make you feel more positive overall.
If you are happy, you will make your loved ones happy.
Get a Hobbie
One way to practice emotional self-care is to get a hobby. Having something to focus on and look forward to outside of your everyday stressors can be a great way to improve your mood.
Hobbies can help you relax and de-stress, and they can also be a lot of fun.
Spend Time in Nature
One of the best things you can do for your emotional well-being is to spend time outside in nature. When the earth’s rhythms surround you, you can help restore balance and calmness to your mind and soul.
Being outside also allows you to connect with the beauty of the world around you.
Soak Up Some Sun
Enjoying the sun can provide you with vitamin D, the best natural mood booster.
Vitamin D deficiency is linked to depression, so it’s essential to make sure you’re getting enough of this vital nutrient.
Having the right nutrients can help you deal with anxiety, depression, and other emotions.
That’s why it’s important to eat a healthy diet. Make sure you’re getting enough fruits, vegetables, and whole grains.
You might also want to consider taking supplements if you’re not getting enough of certain nutrients from your diet.
Get Enough Sleep
Getting enough sleep is essential for your emotional well-being.
When you’re tired, coping with stressors and everyday challenges is harder. In fact, research shows that lack of sleep can lead to depression and anxiety. That’s why it’s important to ensure you’re getting the right sleep every night.
You might be interested in reading about getting a good night’s sleep.
Be Kind to Yourself
It’s important to be kind to yourself during menopause. You’re going through many changes, and it’s normal to feel overwhelmed at times.
You can do things to make the transition easier, and one of the most important is to be gentle with yourself.
Don’t criticize yourself or beat yourself up for feeling the way you do. Instead, focus on taking care of yourself and doing what you can to improve your emotional well-being.
Talk to Yourself Nicely
Your relationship with yourself is one of the most important in your life. You’re stuck with you for life, so it’s worth learning how to get along well.
Talking to yourself nicely can make you feel better emotionally, improve your thinking process, and help you make better decisions. When you’re kind and understanding toward yourself, you’re more likely to act in a way that’s best for you.
One of the most important things you can do for your emotional well-being is to learn how to forgive yourself and others. We all make mistakes, and it’s normal to beat yourself up over them sometimes.
But if you dwell on your mistakes, it can lead to feelings of resentment, bitterness, and unforgiveness.
Forgiving yourself is a process that takes time, but it’s worth it. When you learn to forgive yourself, you’ll feel lighter emotionally and be able to move on with your life.
When you focus on the things you’re grateful for, it has a positive effect on your emotional well-being.
Gratitude is one of the best ways to boost your mood and make yourself feel happier.
It also helps you connect with the good in your life, which can be a source of comfort during difficult times.
Live in the Present
When you live in the present, you’re more focused on the here and now. This can be helpful when it comes to emotional self-care.
When you’re not worrying about the past or the future, you’re able to focus on the present moment and what’s happening right now. This can help you avoid getting overwhelmed by your emotions. It can also help you appreciate the good moments more.
Don’t Compare Yourself to Others
Comparing yourself to others is a recipe for disaster when it comes to emotional self-care. No two people are the same, and comparing yourself to others will only make you feel worse about yourself.
Instead of comparing yourself to others, focus on your own journey and what you’re doing to improve your emotional well-being.
Focus on the Positive
It’s easy to focus on the negative when you’re going through menopause. But it’s important to remember that there are still good things in your life.
Some things you can do to focus on the positive include gratitude journaling, thinking of three good things that happen each day, and spending time with positive people.
You don’t need to do it all. In fact, it’s important to delegate and let others help you. Delegating can help you reduce stress and give you more time to focus on taking care of yourself.
It can be anything from asking your kids or husband to help you with errands to hiring a cleaning service. Make sure you’re delegating tasks you don’t need to do yourself.
Put Yourself First
It might seem selfish but when you take care of yourself first, you’re actually able to take better care of others.
You can’t pour from an empty cup, so make sure you’re taking the time to refill yours. This is one of the most important things you can do for emotional self-care.
Love and Accept Yourself
Loving yourself as you are is the first step to emotional self-care.
Remember that you’re worthy of love and respect, even when you don’t feel like it. Accepting yourself as you are is an important part of emotional self-care.
Sometimes, all you need is a good workout to feel better. Exercise releases endorphins, which have mood-boosting effects.
So, if you’re feeling down, go for a walk, run, or swim. You’ll likely find that your mood improves afterward.
Consciously Choose How to Respond to Others
It is easy to get into a vicious cycle of responding to others on automatic pilot and starting a fight.
However, it is important to take a step back and consciously choose how to respond. This will help keep the peace and prevent any further arguments.
Let Your Love Ones Learn From Their Mistakes
This is true, and it’s important to remember that when dealing with others. Trying to fix everyone else’s mistakes is pointless, especially if it’s causing you stress and emotional turmoil. Instead, focus on taking care of yourself.
Talk to a Therapist
If you’re struggling with menopause and mood changes, it’s important to talk to someone who can help. A therapist can provide you with the support and guidance you need to cope with menopause.
They can also help you work through any other issues that may be contributing to your emotional distress. If you’re struggling, consider talking to a therapist.
The Bottom Line
It’s important to find time each day to practice emotional self-care, even if it’s just for a few minutes. And remember that you don’t have to do it all alone. Talk to your loved ones, friends, and therapist for support.
If you found this article helpful, please share it with your friends and family! And be sure to check out our other articles on menopause for more tips and advice. Thanks for reading!
Dr. Su-Nui Escobar is a Registered Dietitian/Nutritionist in Miami, FL. She is passionate about helping women over 40 live their best lives through healthy eating and a healthy lifestyle. Su-Nui is a doctor in clinical nutrition, able to translate complicated evidence-based science into practical advice. Su-Nui is the former spokesperson of the Academy of Nutrition and Dietetics.