7 practical ways to stay positive during menopause when it feels overwhelming

Menopause brings more than physical changes; it can turn your emotions upside down. You might feel fine one moment, only to be caught off guard by sudden tears or frustration the next, making it hard to recognise your usual self.

If this sounds familiar, know this: you’re not alone. The emotional ups and downs of menopause are real, valid, and challenging, but they’re also manageable. Let’s talk about some realistic ways to stay positive - even when it feels like menopause is too much to handle.

Acknowledge your feelings

First and foremost, give yourself permission to feel whatever you’re feeling. Menopause is a significant transition, and it’s okay to feel frustrated, overwhelmed, or even angry. Pretending everything’s fine when it isn’t can make things worse. Instead, try journaling, talking to someone you trust, or simply saying out loud, “Today is hard, and that’s okay.”

Small wins matter

When you’re feeling low, setting big goals or expectations can feel impossible. Instead, focus on small wins. Got out of bed and made yourself tea? That’s a win. Took a short walk or even just sat outside for a few minutes? Another win. Celebrate these small victories - they add up and remind you that progress is progress, no matter how small it feels.

Lean on your support system

You don’t have to go through menopause alone. Whether it’s your partner, friends, family, or a menopause support group, reaching out can make a huge difference. Sometimes, just knowing someone understands what you’re going through can lighten the emotional load.

If you’re looking for a community, consider joining a menopause group where you can share experiences, swap tips, and find comfort in solidarity.

Move your body - gently

When emotions run high, physical movement can help release some of that pent-up tension. This doesn’t mean you have to hit the gym hard (unless that’s your thing). A gentle walk, yoga, or even dancing around your living room to your favourite song can lift your mood and help you feel more grounded.

Reframe your perspective

It’s easy to see menopause as a loss - of youth, fertility, or energy - but it’s also an opportunity to rediscover yourself. Think of this as a new chapter, where you have the chance to prioritise your needs and explore what truly brings you joy.

Ask yourself: What can I say no to? What can I say yes to? Use this time to shed old habits or obligations that no longer serve you.

Practice mindfulness

Sometimes, the best way to navigate emotional ups and downs is to be fully present in the moment. Mindfulness practices, like meditation or simply focusing on your breath, can help you stay calm and centred during emotional storms. Even five minutes a day can make a difference.

Seek professional help if you need it

If the emotional side of menopause feels too overwhelming to manage alone, there’s no shame in seeking help. A therapist or counsellor can provide tools and strategies to cope with mood swings, anxiety, or depression. In some cases, talking to your doctor about menopause hormone therapy (MHT) or other treatments might be helpful.

Be kind to yourself

Menopause is tough, and there’s no one-size-fits-all solution. Some days will be harder than others, and that’s okay. Treat yourself with the same kindness and compassion you’d offer to a friend going through the same thing.

This is a phase of life, not the definition of who you are. You are more than your symptoms, more than the tough days, and certainly more than the self-doubt menopause might try to throw at you.

You’ve got this

Staying positive during menopause doesn’t mean ignoring the hard parts - it means finding ways to navigate them with grace, humour, and self-compassion. Remember, you’re not in this alone. There’s a whole community of women who understand exactly what you’re going through, and together, we can face anything menopause throws our way.

Take it one step at a time, and don’t forget to celebrate how far you’ve already come.