Menopause Journal for Health and Symptom Management
Have you ever Journaled?
You might not have called it journaling, did you have a diary as a child? I remember having a beautiful diary with a tiny lock and key when I was young.
If you are anything like me, you might have several pretty notebooks scattered about, I am a sucker for stationary, but do you write in them or do they just sit there looking pretty?
I dip in and out of journaling, I haven’t nailed the habit, it is something that gets dropped if my routine gets disturbed, which is quite often haha!
When I do make time to journal I do reap certain benefits and I want to explore the benefits of a monthly menopause journal today as we approach the last quarter of the Capricorn moon cycle and prepare for rest and reflection with the new moon in Aquarius on the 9th February.
Understanding Menopause Health
Before we dive in, let’s just have a brief recap in case you are new to my blog.
Menopause is not a disease to cure, it is a natural hormonal transition experienced by women, similar to puberty it is effectively the decommissioning of a well-served reproductive health system used to bring new life into the world and ensure the continuation of the human race.
Once you reach 45, you will no doubt notice hormonal changes and are then officially considered to be in transition (peri-menopause, the change of estrogen levels, testosterone levels and the decline of progesterone levels) although as the average age of menopause is 51 years of age (12 consecutive months since your final menstrual period) and the menopause transition time can be anything from a few years to 14 years then you can certainly start experiencing symptoms before the age of 45 and experience early menopause.
Due to society as a whole valuing youth as well as lean and firm bodies, menopause has got a bad rap and is seen as something to fear, something that happens to middle-aged women or older women and I am here to change this narrative.
Other than Whales, humans are the only species to experience menopause.
Think about this for a moment. Once every other species has completed the cycle of bringing about the next generation, they die. They are no longer needed. Humans however have value beyond their younger age and reproductive years, we just no longer need the hormonal ups and downs that go along with the additional years.
Over the past 60-80 years women have become disconnected from their body and their natural cycles. We live in a commercialised world where people want to sell you something to solve a ‘pain point’ whether that is the inconvenience of a monthly cycle or disordered menstrual patterns – use of oral contraceptives (don’t be under the illusion that you don’t pay for this) or a diet, exercise program or pill so that your body can try to remain how it was in your prime, optimal hormonal years.
The most common symptoms of menopause are because of ovarian ageing. Midlife women can choose to use hormone replacement therapy but I do wonder at the long-term implications of pumping the body full of hormones which naturally should be declining. Women’s health, mental and physical health, requires the optimal functioning of the liver, thyroid, gut and adrenals, this is what we should be focusing on not papering over symptoms with more hormones.
Menopause is a natural transition BUT the toxic society that we live in has messed up hormone harmony and got us thinking that we can continue to consume non-food edible products and still have an optimally functioning body.
Stress is another major factor when considering the toxic overload within the body and this is where journaling can support your empowered menopause journey.
Journal as a tool for managing menopause
The NHS and GP surgeries are over-burdened and I believe this is due to the lack of confidence humans have in taking care of themselves.
As a species, it seems to me that much of Western society has abdicated the responsibility of taking proper care of their body, mind and soul. Yes, we exercise but mostly in the wrong way with a specific focus on calorie burning rather than muscle strength.
We eat ‘healthily’ but who has taught us how to? Kellogs? The Government? When we experience a minor ailment we want a pill to relieve the symptom, rather than looking at the root cause.
This is not a judgement, by the way, just an observation of society as a whole.
If you are reading this post then you are one of the minority who is desperately searching for some support to take responsibility for your long-term health and no doubt that of your family, I am so grateful to welcome you on this journey.
As I mentioned above, stress is a silent bringer of ill health and chronic conditions such as cardiovascular disease. It can creep up gradually so that you think the symptoms you are experiencing are ‘normal’ just like we were always told painful periods are ‘normal’ or a blood test is ‘normal’ even though you might feel a whole lot less than normal.
Taking responsibility for your stress and mental health looks like taking a step back and realising that your stress isn’t normal and although there might not be a lot you can do about it, like quit your job and book a 6 month break on a tropical island, there are other tools available to manage stress and improve your menopause health.
As we approach menopause (and beyond) it becomes crucial to approach this phase with mindfulness and proactive self-care.
While managing menopausal symptoms, it’s easy for women to overlook the power of self-reflection and the benefits it can bring to their overall well-being.
Beyond being a mere record-keeper, keeping track of your cycle or lack of, symptoms, sleep quality etc, a menopause journal can serve as a personal compass, guiding you through the ebbs and flows of this next stage of life.
In the pages of the journal, you can document your physical experiences, explore the depths of your emotions, and cultivate a heightened awareness of your unique journey through menopause by conducting reviews of all aspects.
The act of journaling is not just about putting pen to paper, it’s a form of self-empowerment.
By actively engaging with your experiences, you can gain insights into your body, emotions, and needs.
This process allows for a holistic understanding of menopause, transforming it from a perceived challenge into an opportunity for growth and self-discovery.
Benefits of Journaling for Menopause Health
Leading research is limited to the benefits of journaling for menopause however broader fields of psychology, mental health, and well-being have explored the positive effects of journaling and reflective practices, which can be relevant to menopausal transition experiences. These include;
- Emotional Expression and Coping:
- Expressive writing, including journaling, can be a valuable tool for emotional expression and coping with stress. Writing about one’s thoughts and feelings may help individuals process and make sense of their experiences.
- This could support the relief of symptoms such as cognitive function.
- Reducing Stress and Anxiety:
- Journaling has been associated with a reduction in stress and anxiety. Regularly writing about stressors or challenging situations can contribute to a sense of emotional release and relief.
- Improved Mental Health:
- Engaging in reflective writing may have positive effects on mental health. It can promote self-awareness, enhance mood, and contribute to an overall sense of well-being relieving depressive symptoms.
- Symptom Management:
- While direct research on journaling during menopause is limited, keeping a journal can potentially aid in symptom management. Tracking menopause symptoms such as hot flashes, night sweats, your menstrual cycle, sexual desire, mood changes, and lifestyle factors may provide valuable insights for both individuals and healthcare providers and lead to improved quality of life.
- Goal Setting and Achievement:
- Journaling often involves setting goals and tracking progress. This can be particularly beneficial during menopause, where individuals may have health and lifestyle goals related to symptom management, physical activity, or self-care. For instance, if you are prescribed hormonal treatment or Selective Serotonin Reuptake Inhibitor (SSRI – antidepressants) you are going to have a goal in mind of how you want to feel and need to track if the action you are taking is supporting these goals.
- Enhanced Self-Reflection:
- Journaling encourages self-reflection, which can be crucial during the menopausal transition. It allows individuals to explore their thoughts, feelings, and attitudes towards the changes they are experiencing.
Setting Up Your Menopause Journal
Setting up a menopause journal can be a personalised and empowering process.
Here are some practical tips to help you create an effective and meaningful journal:
1. Choose the Right Journal:
- Select a journal that resonates with you, whether it’s a beautiful notebook, a digital journaling app, or an online platform. The key is to choose a format that feels comfortable and encourages consistent use.
- Check out Pinterest and Bullet Journalling for inspiration.
2. Dedicate Time and Space:
- Designate a specific time each day or week for journaling. This could be in the morning, before bed, or during a quiet moment in the day. Consistency is key to establishing a journaling routine. I use the moon cycle to make time for rest, planning, action and organisation.
- Create a comfortable and quiet space for journaling. This can be a cosy corner in your home or a favourite spot in a park or coffee shop, wherever you feel relaxed and focused.
3. Set Clear Intentions:
- Before you start journaling, set clear intentions for what you want to achieve. Whether it’s tracking symptoms, exploring emotions, or setting goals, having a purpose will guide your entries and make the journal more effective.
4. Create Sections or Categories:
- Organise your journal into sections or categories to help structure your entries. Common sections include:
- Daily symptom tracking
- Cycle length
- Emotional reflections
- Food cravings
- Goal setting and progress tracking
- Lifestyle and self-care records
5. Use Prompts:
- Incorporate prompts to stimulate reflection. For example:
- How are you feeling physically today?
- What emotions are you experiencing?
- What self-care activities did you engage in?
- What goals or intentions do you have for the upcoming week?
6. Be Honest and Open:
- Approach journaling with honesty and openness. Use the journal as a judgment-free space to express your thoughts, feelings, and experiences. This authenticity can lead to greater self-discovery.
7. Include Positive Affirmations:
- Integrate positive affirmations related to menopause and self-empowerment. Remind yourself of your strengths and resilience. This can provide something to look back on when you aren’t feeling as positive and support a positive mindset throughout the menopausal journey.
8. Add Creative Elements:
- Don’t be afraid to get creative. Include drawings, doodles, or collages that represent your emotions or aspirations. This adds a personal touch and makes the journaling experience more enjoyable.
- You could turn your journaling into a form of scrapbooking keeping a record of small wins and big celebrations.
9. Consider Digital Options:
- If you prefer a digital approach, explore journaling apps or online platforms that offer features like password protection, syncing across devices, and the ability to add multimedia elements.
10. Review and Reflect:
- Set aside time regularly to review past entries. Reflect on patterns, progress, and any insights gained. This can provide a sense of continuity and help you make informed decisions about your health and well-being.
- The perfect time to do this is with the new moon. Read more about nourishing your body with the moon cycle HERE.
Remember, there’s no one-size-fits-all approach to journaling. The most important aspect is to make it a tool that works for you and enhances your menopause journey.
Conclusion: Embrace the Power of Your Menopause Journal
As we wrap up this exploration of journaling for menopause health and symptoms management, I invite you to embark on a journey of self-discovery and empowerment through the pages of your menopause journal.
By making journaling a part of your daily routine, you open the door to a world of reflection, understanding, and celebration.
This simple act has the power to enhance your life in profound ways, allowing you to document victories, express your emotions, and navigate challenges with resilience.
Your menopause journal becomes a cherished companion, a testament to your strength and growth. When the road seems challenging, flip through the pages, and be reminded that this, too, shall pass.
Embrace the transformative potential within your words, celebrate every milestone, and find solace in the knowledge that, through the lens of your journal, you’re not just navigating menopause, you’re embracing it with wisdom, grace, and a renewed sense of self.
If you would like to chat with me about your unique menopause experience, get some advice and maybe explore what it would be like to work with me then please book a free, no-obligation Wild Well-Being Call and come away with a clear plan to start your empowered menopause journey.