POSITIVELY PSYCHOLOGY SCIENCE

Do you find yourself catastrophising? Do you jump to conclusions, imagining others’ negative reaction to what you’ve said or done? Are you self-critical or blame yourself for things, even if you weren’t entirely responsible for it? Do you overlook the positives, and find it easier to dwell on the negatives? Do your thoughts stem from your how you feel? Do you use language that contains should, ought to, must and have to, a lot? If so, your thoughts are being distorted negatively which means you have a tendency to read and filter situations that way. CBT which stands for Cognitive Behaviour Therapy is really useful in menopause because it helps us develop a calmer and more balanced view of what’s happening and over time, can enable us to see the brighter side to life. CBT is a tool to develop & practice in perimenopause, as it helps us deal with various symptoms such as anxiety, low mood, hot flushes and night sweats

POSITIVE PSYCHOLOGY HACK

There are various ways for you to retrain your brain with CBT but for today, I’d like you to focus on the following:

  • Be aware of what you’re saying / thinking today & spot any of the above distortions

  • Make a note of these on your phone or in a journal

  • Play devil’s advocate and find evidence for why these are false thoughts: - is this thought really accurate?

- what would a close friend/family member say to me?

- what would I say to them that’s supportive if they were in this situation?

- how could I twist this to sound more positive?

For example, “I’ve got so much to do tomorrow. I’m never going to get it all done,” can be reframed as “I will prioritise tomorrow on what needs to be done and whatever I achieve in these exceptional times is a win!”

Liked this tip? Sign up for the four-week online HALO course w/c April 20th. More details – www.overthebloodymoon.com or get in touch to: hello@overthebloodymoon.com



The best way to get the right minerals and nutrients into your system is through whole foods. But there are a few vitamins, particularly important as we transition through the menopause, that are sometimes tricky to get on a plate.

B12: It turns out our grandmothers were right (again!) - a little bit of dirt really is good for you. B12 is critical to your body - particularly in the menopause. It is most commonly found in soil and fresh spring water. Today, we’ve cleaned and sterilised life so much we often benefit from a boost in supplement form to hit our daily nutritional needs - particularly if we’re reducing meat consumption. B12 can help with sleep regulation, energy levels, supporting gut health and supporting your heart and brain


Vitamin D: Unless you spend all your time outside or live in much sunnier climes than the UK (although right now we too feel a tiny bit tropical!), a daily supplement is sensible. Vitamin D helps you absorb calcium. It also helps with mood, energy levels and sleep too


Magnesium: Grains and greens contain good amounts of Magnesium. But many women transitioning through the menopause also find taking it as a supplement or a topical spray helpful in reducing severity of hot flashes and regulating sleep. Magnesium is good for your bones, your heart and can reduce blood pressure and help regulate mood. Look for the Magnesium Glycinate supplements on your health food aisles; it is kinder to the gut and easier to absorb


Omega 3 from fish oil: For those of you not on a vegan diet, it is worth considering a high potency fish oil supplement. Do your homework and only spend money on the ones that have the concentration of DHA and EPA to make an impact.

With all new supplement additions to your diet, make sure you talk to a doctor, particularly if you’re about to have surgery, have an existing health condition, or are on blood thinners


Today's tip has been brought to you by @mpowderstore, a menopause community that is soon to launch the first range of whole food, vegan powders designed to support women through the 3 bio-chemical stages of menopause.

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ALCOHOL SCIENCE

To be honest, I would have posted this tip as Day 1 but didn’t want to scare you off! Alcohol is the number one sin in perimenopause. There’s a vast amount of evidence to prove alcohol triggers symptoms, such as sleep disruption (waking up in the night), anxiety and low mood, hot flushes and night sweats. As we learned yesterday, lower levels of oestrogen mean we have less water in our bodies to dilute the effects of alcohol. As our bodies are designed to repel toxins (including alcohol), energy is diverted away from hormone production and towards detoxifying. When it comes to sleep, as well as blocking REM sleep, alcohol boosts a sleep-inducing chemical called adenosine which increases the onset of sleep, but it quickly drops after a few hours causing us to wake in the middle of the night. This often coincides with the time when the production of cortisol, our stress hormone, is rising, ready for us to awake in a few hours’ time. This is why we feel more anxious in the night than in daytime.

ALCOHOL HACK

Here are some simple tips to reduce your alcohol intake:

• Make a note what your alcohol triggers & habits are – are there visual cues or situations that make you reach for a ‘drink’? Once you are aware of these it’s easier to find ways to create new positive rituals and responses • Once you know what your triggers are try to remove them • Swap your favourite tipple with low alcohol / alcohol-free version • Drink water alongside or in between drinking alcohol • Stop drinking alcohol 2 hours before bedtime • Find other ways to manage anxiety, such as mindfulness, exercise, journaling, or talking through your worries are more effective to our wellbeing when we hit 40.

If you found this blog useful, learn other practical tips to help you take charge of your change in our 4-week online HALO programme. Sign up by sending me a mail to: hello@overthebloodymoon.com

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