With all the organisation that goes into creating the \u2018perfect\u2019 Christmas day, the pressure to keep family and friends happy, and the financial burden of paying for the festivities, it\u2019s unsurprising that December can be a stressful time of year.<\/p>\n\n\n\n
Add in the hormone changes and symptoms such as low mood, anxiety, fatigue and hot flushes that can occur during perimenopause and menopause, and things can soon feel overwhelming.<\/p>\n\n\n\n
So, how can you protect your wellbeing this Christmas? Here, we offer some tips on thriving during the festive season.<\/p>\n\n\n\n
RELATED: Menopause and mental health: wellbeing at Christmas<\/a><\/p>\n\n\n\n Christmas is a time for family to gather but this in itself can be stressful. A survey by counselling charity Relate found that 70% of UK adults said they were worried that Christmas put extra pressure on their relationships [1].<\/p>\n\n\n\n Your perimenopause and menopause may also bring additional stressors to your relationship. Menopause has a clear and negative impact on divorce, separation and relationships \u2013 a survey of 1,000 women found that more than seven in 10 women (73%) who responded blamed menopause for the breakdown of their marriage [2].<\/p>\n\n\n\n RELATED: Read more about our menopause and divorce survey here<\/a><\/p>\n\n\n\n Relate advises you to have conversations with your family and friends about everyone\u2019s expectations of Christmas well in advance. That way you can deal with any difficult demands and make compromises that suit everyone.<\/p>\n\n\n\n If you have a house full of guests and tempers are starting to fray, suggest leaving the house for a walk to break things up a little. This gives everyone the chance to chat to someone different, or even to stay at home if tension is building.<\/p>\n\n\n\n Rebecca Lewis, GP and menopause specialist at Newson Health, says talking about your menopause with your loved ones can help. \u2018During perimenopause, you may feel detached and isolated even among your friends and family,\u2019 says Dr Rebecca. \u2018Talk to them about what you are experiencing, and explain that it is caused by your hormones changing. This can really help people to understand and respond with empathy.\u2019<\/p>\n\n\n\n RELATED: HRT: Is a repeat prescription on your Christmas to-do list?<\/a><\/p>\n\n\n\n The notion that Christmas must be \u2018perfect\u2019 means you can heap extra pressure upon yourself.<\/p>\n\n\n\n \u2018We can often feel overloaded by this pursuit of Christmas having to be incredible,\u2019 adds Dr Rebecca.<\/p>\n\n\n\n \u2018But if your brain is feeling a bit foggy due to perimenopause, and you\u2019re also working, and thinking about all the presents that you need to get, and stocking up on all the food needed, and ensuring the house is ready for guests, you may not be feeling very joyful. It is no wonder we can feel overloaded – it is such a barrage.\u2019<\/p>\n\n\n\n Simple steps can help make your Christmas overload and menopausal symptoms more manageable.<\/p>\n\n\n\n Set realistic goals, try to get some exercise outdoors every day, delegate jobs to others and do one thing at a time, Dr Rebecca says. \u2018Take time to do the things that help you. That might be some yoga, practicing mindfulness, a few minutes to meditate or go for a dog walk.\u2019<\/p>\n\n\n\n Also suggest to friends and relatives this Christmas could take a simpler approach. \u2018After all, it is your Christmas as well and you should be able to enjoy it,\u2019 says Dr Rebecca.<\/p>\n\n\n\n It may be the season to eat, drink and be merry, but Dr Rebecca advises being sensible when it comes to alcohol. \u2018While reaching for a drink feels the right thing when stressed, it often increases tiredness by disrupting sleep, can make hot flushes worse, increases anxiety and lowers mood,\u2019 Dr Rebecca says.<\/p>\n\n\n\n About 80% of women will experience hot flushes [3]. The exact cause of hot flushes isn\u2019t known, but it is thought to be related to changing oestrogen levels impacting on the areas of the brain involved in maintaining temperature [4].<\/p>\n\n\n\n In addition to alcohol, there is some evidence that spicy foods and caffeine can also exacerbate hot flushes, which is worth bearing in mind during the festive period.<\/p>\n\n\n\n Falling levels of oestrogen and testosterone in your brain can increase your anxiety. This can make socialising and planning Christmas events harder, especially as your confidence may have dipped, says Dr Rebecca.<\/p>\n\n\n\n If you\u2019re finding this Christmas hard, you might not realise your anxiety could be linked to menopause. \u2018Perimenopause and menopause can really affect your self-esteem and confidence, and bring feelings of paranoia,\u2019 says Dr Rebecca.<\/p>\n\n\n\n Pause to think if the way you are feeling could be menopause related. If you\u2019re unsure, use the symptom tracker on the balance app<\/a> to record how you are feeling, and take this information with you to a healthcare appointment.<\/p>\n\n\n\n Being aware of the issue and informing your friends and family can help. \u2018Involving others can help, so be open if you are struggling,\u2019 says Dr Rebecca.<\/p>\n\n\n\n RELATED: Why is the menopause so stressful?<\/a><\/p>\n\n\n\n Get enough good quality sleep is important over the busy Christmas period. Sleep boosts brain power, immunity, heart health and curbs hunger hormones.<\/p>\n\n\n\n But during perimenopause and menopause, declining levels of hormone can have a significant impact on sleep. Some women find it difficult to fall asleep when they go to bed, others struggle to stay asleep for long periods and wake frequently during the night, never feeling they have gone into a deep sleep, while some women find they wake up way too early every morning and can\u2019t drift back off.<\/p>\n\n\n\n Having a regular evening routine, going to bed at the same time, even during Christmas, can help, as can keeping your bedroom cool. HRT will improve perimenopause and menopause symptoms such as night sweats and urinary symptoms like frequent urination, which can in turn improve your sleep.<\/p>\n\n\n\n RELATED: Sleep and hormones factsheet<\/a><\/p>\n\n\n\n Resources<\/strong><\/p>\n\n\n\n Relate<\/a><\/p>\n\n\n\n References<\/strong><\/p>\n\n\n\nConsider your relationships<\/h2>\n\n\n\n
How to diffuse or avoid family arguments<\/h2>\n\n\n\n
Take the pressure off<\/h2>\n\n\n\n
Alcohol and hot flushes<\/h2>\n\n\n\n
Manage anxiety<\/h2>\n\n\n\n
Prioritise your sleep<\/h2>\n\n\n\n