*Content reviewed by HotPause Health Medical Advisor and Mental Health Expert Dr. Joanna Sattin

The Midlife Balancing Act: Women Navigating Menopause, Family, and Career

The Full Plate of Midlife Women

As a mental health expert and psychologist, I often think of menopause as the backdrop of what is often a full life for women at this stage. The hormonal changes and mood swings that come with menopause are just one piece of the puzzle. Women in midlife are juggling a myriad of responsibilities that can make this transition even more challenging. Women in their 40s and 50s often find themselves managing a household, raising children or teens, caring for aging parents, and navigating significant career milestones or changes. On top of these roles, they might be dealing with personal health issues, maintaining relationships, and planning for retirement. It’s no wonder so many women feel overwhelmed and exhausted.

Practical Strategies for Managing Midlife Challenges

• Prioritize Self-Care: self-care is not a luxury; it’s a necessity. I’m not saying it’s easy to do given the heavy demands on women at this time of life, but making time for activities that nourish your body and mind is more crucial than ever if we want to stay healthy (and sane!). This could include:
  • • Physical activity: moving your body on a regular basis can help manage stress, improve mood and sleep, and boost overall health. Find a form of exercise you enjoy, whether it’s yoga, walking, swimming, or dancing.
    • Hobbies: engage in activities that bring you joy and relaxation. Whether it’s reading, gardening, painting, or cooking, hobbies can provide a much-needed escape from daily stressors.
    • Friendships: spending time with women who uplift you can infuse much needed fun, laughter, commiserating, support, and a reprieve from the stressors of your life. It can be a reminder that you are a whole person with a life that is not just about meeting the needs of others and checking things off the to-do list.
    • Support Groups: consider joining a support group for women going through similar experiences. Sharing your journey with others who understand can be incredibly validating and empowering.
    • Massage or other Body Work: treat yourself to something that can help release tension, reduce overall stress, and tend to problem areas. It is so important for women to be intentional about injecting joy and pleasure into their lives. This is one great thing to give ourselves.
    • Take a “Mental Health Day”: mental health needs are real needs, and sometimes we just need a break from work responsibilities to rest our bodies and minds, not have to be “on” all day, and to do nothing at all if that’s what your body is telling you you need. It can work wonders to refill your tank.
    • Go to bed early: sleep is an underrated resource. Declare that tonight is an early-to-bed night for you. Leave the dishes in the sink and climb under the covers at a way-earlier-than-usual time; expect an improved you the next morning.
    • Go to the library or book store: find something that sparks an interest. Audiobooks are also great for women who often find themselves in the car or are otherwise on the go. It can be nourishing to escape into another world. Helps remind our brains that the world is broader than we sometimes realize and gives us a bit of separation from the challenges we face.
• Set Boundaries: learning to say no is crucial. You can’t do everything, and it’s important to set realistic expectations for yourself and others. Prioritize tasks and delegate responsibilities when possible. Setting boundaries helps protect your time and energy, allowing you to focus on what truly matters. This is hard for many people. Females learn from an early age that we are responsible for caring for the needs of others. So tolerating others’ disappointment can be hard work. More to talk about on this topic, for sure, but my advice would be to start small:
  • • Begin by saying no to low-stakes requests to get the hang of it.
    • Have a standard phrase in your back pocket so you don’t have to come up with an excuse on-the-spot. Example: “Thanks! Let me check and get back to you.” This interrupts the reflexive “yes” habit, giving you a chance to check in with yourself before committing.
• Seek Professional Guidance: don’t hesitate to seek professional help when needed. This could include:
  • • Medical Advice: consult with healthcare providers about managing menopausal symptoms and other health concerns. Don’t be afraid to seek a second opinion if you feel your concerns are not being taken seriously.
    • Career Coaching: if you’re considering a career change or planning for retirement, a career coach can provide valuable insights and guidance.
      Therapy: speaking with a mental health professional can provide support and coping strategies for managing the emotional and psychological challenges of midlife.

Embracing the Journey

Midlife is a time of significant change, but it can also be a time of growth, self-discovery, and greater self-acceptance. By prioritizing self-care, setting boundaries, fostering supportive relationships, communicating openly, and seeking professional guidance, women can navigate this complex and rewarding stage of life with confidence and grace.

Join the Conversation

I’ll be happy to expound on these topics based on research literature and clinical insights from the women I see in therapy. Feel free to let me know what you’d like to hear more about. Whether it’s coping strategies for menopause, navigating intimate relationships, setting boundaries, how to find the right therapist, this space is for you. Let’s support each other and share our experiences as we navigate this complex and rewarding stage of life.