Sure, the hot flashes are criminal and your sanity is in lock-up, but surviving menopause is possible with self-care, support, and a little sex therapy.

Menopause can feel like an unexpected plot twist in life’s story: hot flashes, mood swings, and emotional roller coasters all seem to arrive unannounced! But even if this phase is full of surprises, it’s possible to come through with your sense of humor and freedom intact. Here are seven tried-and-true tips for surviving menopause, and yes, even finding a little joy along the way. (Spoiler alert: seeing a menopause-friendly sex therapist might be the best advice of all!)

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1. Stay Cool…Literally

Let’s start with hot flashes because they’re impossible to ignore! When it feels like your body is staging its own private heatwave, make friends with ice water, cooling fans, and even cute cold compresses. Fashionable cooling neck gaiters and bandana wraps will keep strangers none the wiser about their ability to suppress hot flashes. Keep your wardrobe layered, so you can peel off clothes at a moment’s notice. Staying cool helps you keep calm—and keeps those jail cell walls at bay!

• Tip: Try natural fabrics like cotton or bamboo, and keep a small fan in your bag for emergency relief.

2. Move Your Body (But Skip the Burpees)

Exercise during menopause doesn’t mean punishing yourself at the gym. Gentle yoga, walking, or even dancing in your kitchen can help you feel grounded and release endorphins, your body's natural mood-lifters. Regular movement can also ease symptoms like insomnia and joint pain, giving you a little extra patience for life’s challenges.

• Tip: Aim for enjoyable, low-impact activities that help you stay strong without adding unnecessary stress.

3. Get Enough Sleep (By Any Means Necessary)

Sleep can be a real challenge with the hormonal changes of menopause, but it's essential. Try to keep a consistent bedtime, make your bedroom a “chill zone,” and explore calming rituals like herbal tea or soothing music before bed. Quality sleep isn’t just about rest; it’s about mental health, patience, and keeping those “too-much-caffeine” meltdowns in check!

• Tip: Consider a weighted blanket for extra comfort and a sense of calm before bed.

4. Practice Saying “No” Without Guilt

Emotional changes during menopause can make it tough to keep up with everything and everyone, and that’s okay! Prioritize yourself by setting boundaries and practicing saying “no” to commitments that feel overwhelming. Your energy is precious; spend it wisely!

• Tip: Remind yourself that “no” is a complete sentence. Self-care doesn’t need justification!

5. Connect with a Menopause-Friendly Sex Therapist

Menopause can bring significant changes in sexual health, body image, and intimacy, and it’s perfectly normal to feel a little disoriented. A menopause-friendly sex therapist can offer a compassionate space to explore these changes, help with concerns around intimacy, and even suggest practical ways to adapt and thrive in this new phase.

• Tip: A trained therapist can provide support and understanding that can make the difference between feeling isolated and feeling empowered.

6. Laugh as Often as Possible

Laughter really is the best medicine, especially when menopause tests your patience. Watch a favorite comedy, connect with friends, or take a moment to find humor in this wild ride called menopause. Laughter can instantly lighten the load and remind you that you’re not alone.

• Tip: Keep a “feel-good” playlist or movie list on hand for when you need a mood boost.

  
  

7. Be Kind to Yourself (And Cut Yourself Some Slack)

Menopause is a big transition, and you don’t have to “do it perfectly.” Embrace the journey with all its ups and downs, and remember that it’s okay to ask for help, take breaks, or just breathe deeply when life feels intense. Sometimes, simply giving yourself permission to feel what you feel can be the most healing thing of all.

• Tip: If you feel overwhelmed, don’t hesitate to reach out to a mental health counselor who specializes in menopause. You deserve support and understanding.

Menopause may feel like an unpredictable chapter, but with a few mindful strategies—and maybe a little professional support from a menopause-friendly sex therapist—it can be a time of growth, self-discovery, and even laughter. Remember, you’re in good company, and with these tips, you can navigate menopause without losing your cool (or your freedom)!