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Menopause is often portrayed as a challenging phase full of mental and physical stress. But it can also be a time of self-determination, inner strength, and personal development .
Recent studies show that women with greater resilience experience fewer symptoms during menopause , such as sleep disturbances, hot flashes, and mood swings. A positive mindset and targeted strategies help experience menopause as a transformative and empowering phase.
In this article, you will learn why you should pay particular attention to your resilience after the age of 40 and which resilience factors particularly support a positive and relaxed experience of perimenopause.
Why is resilience important during menopause to manage stress?
Hormonal changes, sleep problems, and emotional fluctuations – menopause can be stressful. But with strong resilience, you can better cope with these challenges and actively improve your well-being.
Fewer symptoms
Studies on menopausal resilience show that women with high levels of psychological resilience report milder menopausal symptoms —both psychological and physical. Typical symptoms such as sleep disturbances, hot flashes, and mood swings are perceived less intensely.
Better quality of life
Emotional stability, optimism, and self-empathy promote resilience. Women who are well-positioned in these areas generally feel more satisfied. They approach change calmly and enjoy life .
Coping strategies
Resilience helps you proactively face challenges. Like in Aikido, you flow with the energy rather than resist it. By developing effective coping strategies , you adapt more easily to the changes of perimenopause.
Mental health
With the onset of perimenopause, the risk of depression and anxiety disorders increases – a result of hormonal changes that affect the production of stress-regulating neurotransmitters such as serotonin and dopamine .
Another factor is the complex demands and multiple roles that many women take on in midlife: professional, family, and social. Balancing different responsibilities can increase stress and, combined with hormonal fluctuations, have a negative impact on mental health.
Resilience is your protective shield. Through mindfulness, a good level of physical activity, and healthy social relationships, you can not only improve your well-being but even positively influence your hormone levels. Resilience is an effective way to actively take care of your mental health.
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The right mindset: Your key to more resilience and less stress
There's a clear connection between your mindset and the quality of your perimenopause experience. A helpful mindset is based on a fundamentally positive attitude and your inner conviction that you can learn, grow, and find solutions—even if things don't always go perfectly.
A growth mindset directs your focus on the opportunities and possibilities of perimenopause.
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Self-empathy promotes your acceptance of the changes you perceive in your body and enables you to treat yourself with love.
A strong sense of purpose focuses your attention on what you want to do with your life now and in the future.
A positive mindset reduces stress and, above all, helps you better regulate your emotions. An optimistic attitude toward the changes of perimenopause not only promotes your mental resilience but can also alleviate physical discomfort.
The 6 most important resilience factors in perimenopause
1. Hardiness – Strengthening inner resilience
Hardiness, or rather "resilience," was developed in the 1970s by researchers Susan Kobasa and Salvatore Maddi. The term encompasses three levels: commitment , control , and challenge. Studies show that people are more resilient in dealing with stressors when they:
Find your task – professional and/or private – meaningful and be committed to your goals.
believe that they can control their own lives (Control).
See challenges as opportunities for growth (Challenge).
Tips: Strengthen the resilience factor “hardiness”
Goals: Consciously set goals that align with your values.
Rituals: Create rituals that help you achieve your goals.
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Challenge: Consciously set yourself small challenges – clearly state your needs, try a new sport, or eat something you've never tried before.
My dance area: Focus on what you can influence and let go of what is beyond your control.
Yes, woman!: Celebrate every opportunity you take on and overcome a challenge, no matter how small it may seem.
2. Meaningful Living – Finding more meaning in your everyday life
A study by Swiss researchers showed that a key resilience factor during menopause is a strong sense of purpose . Women who pursue personal goals and act actively in their roles and in accordance with their values are more satisfied. They report fewer stressful physical or mental symptoms during perimenopause.
Tips: Strengthen the resilience factor “meaning”
Values Compass : Take time to reflect on the values that are important to you. How can you integrate them more effectively into your everyday life?
Finding meaning: Is your life lacking meaning? Turn it into a project: What topics interest you? What makes your eyes light up? Which of your relationships are good for you? What activities—whether at work, volunteering, or other areas—could increase your sense of meaning?
Learning: Learning something new can increase your sense of purpose and broaden your perspective.
Help: Volunteering, mentoring, or simply helping out in a community can be a real boost to your sense of purpose. Who might need your support?
3. Stress during menopause? Discover new opportunities with optimism and reframing!
Optimism has repeatedly been shown to be a strong resilience factor in a wide variety of studies. Focusing on resilience during menopause, a direct correlation has been shown between an optimistic attitude and fewer perceived symptoms. Women who approach midlife with optimism employ strategies that help them cope with mental and physical stressors more successfully and calmly .
The coping strategies of these women include:
a clear focus on one's own strengths
a pronounced high network orientation
the willingness to seek support
gratitude
the ability to “reframe” challenging situations and find something positive in them
a high willingness to accept reality
an inner conviction that things will go well
Tips: Strengthen the resilience factor “optimism”
“Since it is said to be very beneficial to health, I have decided to be happy.” - Voltaire
Good Vibes : Surround yourself with beautiful things and positive people.
Screen time : Reduce your media consumption to the bare minimum – especially news and social media.
Positive self-talk : Speak mindfully to yourself and focus on your strengths and advantages.
Body : Integrate small workouts into your daily routine that you enjoy and treat yourself to self-care moments.
Visualization : Allow yourself to daydream and imagine intensely what you want for the future.
Reframing : Consciously focus on the opportunities and gifts of perimenopause.
Gratitude : Respect your wonderful body and thank it for supporting you and enabling you to live a vibrant everyday life.
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