Surviving Christmas when you’re menopausal: How to navigate family and relationship stresses

Written by MenoHealth on 16th November 2023. Posted in Lifestyle.

The festive season, with its blend of joy and chaos, can be particularly challenging when you’re menopausal. The physical and emotional changes of menopause often intensify under the pressures of Christmas celebrations, family gatherings, and relationship dynamics.

But, with some understanding, support, and self-care strategies, you can navigate this period more smoothly.

Navigating family dynamics

The festive season often means family gatherings, which can be both heart-warming and stressful. Here’s how to handle these dynamics:

Set boundaries: It’s okay to say no or to limit the time you spend at events. Prioritise your well-being and don’t feel obliged to attend every gathering.
Communicate: Let your family know what you’re going through. A simple explanation about your menopausal symptoms can foster understanding and support.
Seek quiet time: Amidst the hustle and bustle, find moments for yourself. Whether it’s a short walk or a quiet corner with a book, these breaks can be calming and revitalising.

Managing relationship stress

Relationships can feel the strain during this period. Here are some tips to maintain harmony:

Open dialogue: Discuss your feelings and symptoms with your partner. This openness can strengthen your bond and enhance mutual understanding.
Manage expectations: The festive season often comes with high expectations. Be realistic about what you can handle and communicate this with your partner.
Find compromise: If certain traditions are too stressful, suggest alternatives that are enjoyable but less taxing for you.

Self-care strategies

Self-care is paramount during this busy and chaotic time. Here are some ways to look after yourself:

Stay active: Gentle exercise like walking or yoga can boost your mood and energy levels.
Mindful eating: While it’s tempting to indulge, try to balance festive treats with nutritious foods that help manage menopausal symptoms.
Rest and sleep: Prioritise good sleep hygiene. If you experience night sweats, invest in menopause-friendly bedding and nightwear.
Mindfulness and relaxation: Techniques such as meditation and deep breathing can reduce stress and improve emotional well-being.

Top tips for a harmonious festive season

Plan ahead: Organise your activities to avoid last-minute rushes. This can help in managing stress and fatigue.

Delegate responsibilities: You don’t have to do everything yourself. Share tasks with family members to lighten your load.
Stay connected: Keep in touch with friends and support groups. Sometimes, sharing your experiences with those who understand can be incredibly comforting.
Seek professional help if needed: If you find it particularly challenging, don’t hesitate to seek help from a GP or a menopause specialist.
Embrace tradition, but be flexible: While traditions are important, be open to modifying them to suit your current needs and energy levels.
Remember the spirit of the season: Amidst the stress, try to remember what the festive season is really about.

If you’re feeling unsure about how to navigate menopause, get a copy of FAQs on Menopause. No question is too embarrassing, naive, complicated or simple – everything you want to know answered.

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About Julie Robinson

Julie is a highly acclaimed speaker, educator, and author, renowned for her expertise in menopause and positive ageing. As the founder of MenoHealth, an award-winning support programme designed to improve health and wellness throughout menopause and beyond, Julie has made a significant impact on the lives of thousands of employees in organisations including global banks, NHS Trusts, and teaching academies.

Julie’s journey began when she experienced early menopause after a hysterectomy at 36. Her lack of information, treatment, and support led to unnecessary suffering and long-term health issues. However, Julie’s tenacity and determination to help others inspired her to create the MenoHealth menopause support programme, which has been transformative for many.

Julie’s expertise in menopause has led to her appearing on BBC Breakfast’s Wake up to the menopause campaign and speaking on stage at This Morning Live’s show to share her experience and guide others through their menopause journey. Her unique and positive approach to menopause has also caught the attention of publisher Hodder and Stoughton, who commissioned her to write FAQs on Menopause, with foreword by Louise Minchin.

Julie’s dedication to voluntary work is also noteworthy. Having lost three family members to breast cancer, she campaigned tirelessly for over 20 years raising over £1 million for a national breast cancer charity. Her efforts earned her the Inspirational Women Award from Woman and Home magazine, and the great honour of being a Baton Bearer at the Commonwealth Games in 2022 in recognition of her services to charity.

Julie’s passion for promoting active and happy ageing led her to found Move it or Lose it, a nationally accredited training initiative designed to help older people enjoy more fulfilling lives. As a fitness expert, Julie has authored a book, Stay Fit for Life, produced DVDs, and regularly contributes to magazines, radio, and TV.