Dear Menopause: How Journaling can Enhance Your Menopause Experience

So many of us kept a diary or journal throughout our younger years, but when did you last sit down and write about your thoughts and feelings?

Journaling is all too often left behind in the days of our youth, as the demands of everyday life get in the way of the time we need to prioritise this form of self-care. While journaling may not be at the top of your to-do list, it’s a powerful tool that can play a significant role in supporting the mental health and wellbeing of women during menopause. 

This deceptively simple practice can become a powerful resource in how you navigate your own menopause experience, providing comfort, an opportunity for reflection, and an accurate history of your symptoms and experiences. 

We’re always eager to explore any kind of tool that can make menopause a better experience, so we’re digging into why journaling is a reliable and recommended way to improve your menopause experience.

A practical asset: Using journaling to track your symptoms

Can you remember what you ate for lunch on Tuesday last week? Unlikely!

Tracking our menopause symptoms can feel like trying to flashback to that lunch. However, having an accurate list that captures what you’re experiencing is a powerful way to improve your overall menopause journey. By taking the time to note your symptoms each day, you’re building a strong record that can be shared with your healthcare team to assess the impact of your menopause symptoms. 

A journal is a great way to keep this up-to-date record. By noting down the frequency, intensity, and any potential triggers tied to your symptoms, you’re building greater awareness of your body, as well as learning how it responds to different stimuli. For example, you may start to notice a pattern of hot flushes emerging after having a cup of coffee, or how a highly stressful day impacts your ability to sleep through the night that follows. Journaling about even the most mundane parts of your day is a great way to start to identify these patterns, giving you invaluable data when it comes to making decisions about how to treat and manage these symptoms. 

How journaling can support your emotional wellbeing

Menopause can have a significant impact on your emotions, creating fluctuations that are challenging to navigate each day. For some women, this can be as extreme as a sense of a lost identity, with physical disruptions leading to a sense of disconnection with themselves. Simply put, the changes you’re likely to experience can be just as emotionally overwhelming as they are physically overwhelming. By making a regular practice out of journaling, you’re creating a safe, private, and designated space for these emotions to express themselves, without fear of judgement from the outside world.

You may feel a little strange beginning to journal about your feelings if it’s been decades since you last kept a diary (or perhaps you’ve never kept one at all!). It’s important to truly think of this space as one that’s just for you. Encourage yourself to write freely, without judgement, without censoring yourself, and without fear of what you’re expressing. Even the simple act of jotting these thoughts and feelings down on paper can give you a firm starting point when it comes to understanding just how much you’re experiencing as a result of menopausal changes. As self-compassion is often one of the most important resources we can cultivate during challenging times, journaling to capture and consider your thoughts and feelings can help you develop more care and kindness for yourself. 

 Are you curious about how else you can support your mental and emotional wellbeing throughout menopause? At the Australian Menopause Centre, we’re here to help.

Journaling for your sense of self throughout menopause and beyond

Menopause certainly comes with its challenges, but for many women, this can also be a surprising time of self-discovery. As physical changes reflect a new season, so, too, can an internal sense of self begin to emerge.

Journaling is a highly strategic tool when it comes to this evolving sense of self. Key questions can be used as prompts, including questions about the areas of your changing body, your expectations for the future, and what you’d like to create more time for. If you’re not comfortable writing off the top of your head, try focusing on 1-2 questions a day. These can be a great starting point:

• How am I relating to my body throughout these menopausal changes?
• Which activities can I focus on to feel strong and connected in my own body?
• How can I show love and care for myself today?
• Are there any long-held goals I can prioritise time for in the future?
• Where can I create more time and energy for myself?
• What’s currently draining me?
• What’s bringing me joy?
• Where do I find my sense of purpose?
• How can I build more self-compassion today?

How to begin a journaling habit

If you’re ready to make the most of journaling throughout your menopause years, start small. Schedule 10-15 minutes every day as dedicated time for you to sit with your journal and yourself in a quiet space where you’re free of distractions. 

The best way to begin is by encouraging yourself not to overthink. Simply begin writing, following the free-flow of your thoughts without concern for the form they’re taking. The more you can allow yourself to be in flow, the more supportive this journal practice can be.

Consistency is certainly key when it comes to gaining these benefits on a regular basis. By building it into your schedule, you can increase your momentum, gain a greater sense of clarity around your emotional health, and enjoy the outcomes of dedicated time prioritising your own thoughts and wellbeing.

Conclusion

Sometimes, it’s the small changes that can make a huge difference. In the case of journaling throughout menopause, this simple tool is one way to give yourself the gift of insight, compassion, and companionship throughout the ebbs and flows of your menopausal experience.

For more support and access to helpful resources throughout your journey, connect with the Australian Menopause Centre team today.