One minute, you feel fine; the next, anxiety creeps in, mood swings hit out of nowhere, and simple tasks become overwhelming. If this sounds familiar, you’re not alone. The emotional toll of menopause is real, and for many women, it can feel like they’re losing a part of themselves.

The shift in hormones during menopause isn’t just about physical changes. It affects the brain, emotions, and how we experience the world around us. The mood swings, the unexpected tears, the moments of self-doubt – these aren’t just ‘in your head.’ They’re part of a biological transformation, one that deserves understanding and support.

Oestrogen and progesterone – two key hormones that have supported emotional stability for decades – begin to fluctuate and decline.

This disruption affects serotonin and dopamine levels, the brain’s natural mood regulators, making everyday stress feel amplified. Anxiety might suddenly spike, sleep becomes elusive, and that nagging brain fog makes even the simplest decisions feel like a mental marathon.

For some, these changes lead to a sense of isolation. Confidence dips, motivation wanes, and the world can start to feel a little less bright.

It’s not just about ageing; it’s about navigating an entirely new way of being, often without a roadmap.

Menopause is a natural transition, but that doesn’t mean you have to struggle through its challenges alone. There are ways to support your mental well-being, and one of the most effective, yet often overlooked, practices is Sophrology.

Sophrology is a blend of breathing techniques, relaxation, gentle movement, and visualisation that helps reset the nervous system. Think of it as a bridge between mindfulness and movement, designed to bring calm, clarity, and a renewed sense of control over your emotions.

Women who practice Sophrology often describe a shift – not just in how they feel physically, but in how they respond to stress and emotions. It’s not about suppressing feelings, but rather learning to navigate them with more ease and self-compassion.

• Reconnecting with your body – One of the biggest struggles during menopause is feeling disconnected from yourself. Sophrology encourages you to tune into your body’s rhythms, making space for relaxation and self-awareness.
• Breaking the anxiety cycle – By combining breathwork with structured relaxation techniques, Sophrology helps regulate the nervous system, shifting it out of ‘fight or flight’ mode and into a state of calm.
• Restoring confidence – When your mind feels scattered, visualisation techniques can help ground you, bringing a renewed sense of strength and emotional resilience.
• Supporting sleep – If menopause has turned restful nights into restless tossing and turning, practising Sophrology before bed can help quiet a busy mind and prepare the body for deep, restorative sleep.

Incorporating Sophrology into your routine can help regulate emotions, ease anxiety, and build mental resilience. Here are a few techniques that can make a real difference:

If menopause leaves you feeling physically and mentally drained, try a guided body scan.

• Find a quiet place to lie down and close your eyes.
• Bring your awareness to each part of your body, releasing tension as you go.

This can help calm the nervous system and create a sense of deep relaxation.

If irritability or anger flare up unexpectedly, this dynamic exercise can help.

• Stand with your feet hip-width apart, clench your fists, and inhale deeply.
• As you exhale, pump your arms vigorously downward while releasing any built-up tension.

This movement helps release pent-up stress and restores emotional balance.

When mood swings or brain fog leave you feeling unsteady, this practice can help you feel more centred.

• Stand or sit comfortably, take slow, deep breaths.
• Visualise yourself rooted like a strong tree.

This technique reinforces inner stability and brings a sense of calm.

The beauty of Sophrology is its simplicity. You don’t need hours of meditation or an elaborate routine – just a few minutes a day can make a difference.

Whether it’s a breathing exercise in the morning, a short body scan during a stressful moment, or a guided relaxation before bed, the key is consistency. Little and often is the secret to lasting change.

If you’re new to Sophrology, start with something simple: close your eyes, take a deep breath in, and as you exhale, release any tension in your body. Let yourself pause. Feel the present moment. Even this small shift can begin to change how you experience stress and anxiety.

Join thousands already experiencing the benefits – sleep better, stress less, and wake up ready to shine. Subscribe to the BeSophro app and find your balance.