What is menopause coaching?
Menopause coaching can help you identify what feels most challenging during this time of change, set realistic goals and develop strategies that support your wellbeing, confidence, relationships and working life.
A menopause coach can help you to understand menopause and menopausal symptoms better. They can provide support and help you feel more empowered to embrace change.
What do menopause coaches do?
A menopause coach can help guide you towards new coping strategies, resources, and ways of thinking about menopause and related symptoms. Working with a coach can help you learn to embrace this new life stage with energy and positivity.
Menopause coaching can help you to rebuild your confidence and self-esteem. They can also help you discover new methods of coping with anxiety and stress, and understand any career-related changes you may want to make.
What is menopause?
Menopause is a natural stage of life when your periods stop due to changes in hormone levels. It usually happens between the ages of 45 and 55, although it can happen earlier.
Menopause can also happen following surgery to remove the ovaries, certain cancer treatments or, in some cases, because of an inherited condition.
The time leading up to menopause is known as perimenopause. During this transition, hormone levels change and periods may become irregular before eventually stopping. You may also experience symptoms such as hot flushes, mood changes, or difficulty sleeping.
Menopause is reached when you have not had a period for 12 months. However, hormonal contraception can affect your periods and make it more difficult to know when you have reached menopause.
How can coaching help with menopause?
Perimenopause and menopause are often times of uncertainty, transition, and change. It’s natural to feel overwhelmed. Your body goes through many physical changes and emotional symptoms as well.
Menopause often happens at a time in life when other big, stressful things are happening. For example, changes at home as the family grows up or moves out, more support is needed for ageing parents, and careers reach a point of greater responsibility.
This can leave you feeling overwhelmed or unable to open up about how much your symptoms may be affecting you.
A menopause coach can tailor their help to your individual situation, symptoms and needs. Some help they could offer can include:
Managing stress during menopause
A menopause coach can provide space and time for reflection and contemplation. Together with a coach, you can identify what’s causing you to feel stressed, learn new ways to help manage these feelings, and find a way forward. A menopause coach can also help remind you to practise self-compassion and kindness.
Wellbeing and sleep during menopause
A menopause coach can suggest ways to improve your sleep hygiene. Positive, relaxing sleep routines can improve sleep quality and may help you get a better night’s rest.
They may also offer suggestions to promote relaxation and ways to build wellness into your routine.
Talking through work/life balance and career-related issues
Many women report a negative impact on their work and/or career due to menopause symptoms. Working with a coach to talk about your career can be a big help.
According to research by the Chartered Institute of Personnel and Development (CIPD), 67% of working women aged 40-60 who have experienced menopausal symptoms say they have had a mostly negative impact at work. 79% feel less able to concentrate, 68% feel more stressed, and 49% feel less patient with clients and colleagues.
Over our lives, what we want from work, the skills we need, and how we want our careers to look change. Having time and a professional to speak with about how happy you are in your career – or if it might be time to make changes – can be a huge help.
A coach can help you redefine career goals, focus on healthy work/life balance, and address feelings of being ‘stuck’ or frustrated with your career.
Improve your self-esteem and confidence
Loss of confidence and lower self-esteem can be common experiences during menopause. Menopause coaching can help you rebuild your confidence and self-esteem, unlearn unhelpful habits, and better understand yourself, what you want from life, and the actions you need to take to meet your goals.
Overall, menopause coaching can help if you’re feeling overwhelmed by the changes associated with perimenopause or menopause.
A coach can help you manage your response to certain symptoms and make practical changes that support your wellbeing and future goals. It’s never too late to start working with a coach for perimenopause or menopause.
How can menopause affect you?
Signs and symptoms of menopause can vary from person to person. You may experience a few, some, or many during perimenopause. Over time, your symptoms may change.
For some people, these symptoms can significantly affect their day-to-day life, relationships, or career. Others may feel less affected.
Signs to look out for can include:
- changes to your periods (patterns changing or becoming irregular);
- low mood or mood swings;
- trouble concentrating or remembering things (brain fog);
- feelings of anxiety or low self-esteem;
- hot flushes or night sweats;
- trouble sleeping;
- reduced sex drive, discomfort during sex, or vaginal pain, itching or dryness
worse than usual headaches or migraines; - palpitations, muscle aches or joint pains;
- changes in body shape or weight gain;
- sensitive teeth, painful gums, or other mouth problems.
It’s important to speak with your GP if you think you may be going through menopause. Symptoms can change over time and may become harder to manage. Finding support and advice can be reassuring and help you feel prepared.
If you’re using certain types of contraception, it can mean that you may not know you’ve reached menopause.
Treatment for menopause
Coaching can offer a supportive space to explore your experience of menopause, set goals and find ways to support your wellbeing. A coach cannot diagnose, treat or provide medical advice about physical symptoms unless they hold the appropriate qualifications.
If you are concerned about your symptoms, speaking with your GP or another qualified healthcare professional may open the following routes:
Hormone replacement therapy (HRT) is the main treatment given for menopause and perimenopause symptoms. HRT can help relieve most menopause symptoms in a few weeks to a few months.
Some people find cognitive behavioural therapy (CBT) can help with symptoms such as low mood and anxiety. Discover more about how menopause counselling can help.
Working with a hypnotherapist can help with some symptoms. These include reducing hot flashes, managing night sweats, and finding new ways to manage stress. Find out more about how hypnotherapy can help with menopause symptoms.
Several support options can help you manage the impact menopause can have on you. Working with a coach can help you tackle and manage many menopause-related symptoms and feel more able to handle new challenges you may face.
What to expect during a menopause coaching session
What you focus on during menopause coaching will depend on what you would like support with.
Your coach can help you explore what matters most to you, identify your goals and consider practical steps that feel manageable. This might include stress, sleep, healthy habits, confidence, or how you feel about yourself during this stage of life.
Everyone's experience of menopause coaching will differ, but sessions may involve:
- exploring what you would like to change or work towards;
- setting realistic goals that feel meaningful to you;
- identifying habits or routines that could support your wellbeing;
- exploring challenges that may be making change difficult;
- recognising your progress and what is working well;
- finding ways to stay motivated and work towards your goals.
Find a menopause coach
While searching for a coach, consider what you want from a coach. Ask about their experience working with menopausal individuals, their training, the approaches they use, whether they follow a code of ethics, and whether they have supervision.
