Feeling Overwhelmed? Journaling for Your Perimenopause Journey

Navigating Perimenopause: How Journaling Can Help

I still remember the day it hit me. I was sitting at my kitchen table, and for no reason at all, the tears just started flowing. Not a few quiet tears, but full-on, heaving sobs that felt completely out of my control. I was overwhelmed by everything and nothing all at once, and I felt so alone.

For years, I've been riding the emotional rollercoaster of perimenopause. One day, I’m feeling on top of the world, and the next, I’m a mess of anxiety and irritability. For a long time, I didn't understand what was happening to me. I thought I was losing my mind.

But then, I found my way back to an old, simple habit: journaling.

It started as a way to just get the chaos out of my head, but it quickly became my most powerful tool for navigating this confusing phase of life. It’s a private, judgment-free space where I can process my feelings, track my symptoms, and find a sense of control amidst the chaos.

How Journaling Helps During Perimenopause

Think of your journal as a trusted companion during this journey. It’s a place to vent, reflect, and discover patterns you might not notice otherwise.

• It Reduces Stress and Anxiety: When your mind is racing with worries, putting those thoughts on paper can slow them down and make them feel less overwhelming. This act of "brain dumping" helps calm the nervous system and can provide a sense of immediate relief.

• It Helps You Spot Patterns: Are your mood swings worse on certain days of the month? Does a lack of sleep trigger your irritability? By keeping a daily record, you can start to connect your emotional shifts to other factors like your sleep patterns, diet, or specific triggers in your life. This awareness is the first step toward managing them.

• It's a Tool for Self-Validation: It can be hard to explain to others what you're going through, and you might even question your own sanity. Writing down your experiences in real time validates your feelings. You can read back and see, "Yes, that was a real, valid feeling, and it was tied to what was happening in my body."

• It Fosters Self-Compassion: Perimenopause can make you feel disconnected from your body and mind. Journaling is a practice of reconnecting with yourself. It gives you space to be kind to yourself, to acknowledge that this is a difficult time, and to celebrate your resilience.

Journaling Prompts to Get Started

You don’t have to write a novel every day. Just a few minutes of focused reflection can make a huge difference. Here are some prompts to help you start your journey.

• Emotional Check-In: "What emotion am I feeling most strongly today? What physical sensations am I noticing in my body alongside this emotion?"

• Tracking Symptoms: "How did I sleep last night? On a scale of 1-10, what's my energy level? What did I eat today? How do I feel emotionally right now?"

• Finding Gratitude: "What is one small moment of joy or peace from today that I want to remember?"

• Future Self-Letter: "What do I want to remind my future self about this journey? What advice can I give her?"

Getting Started with Your Journal

You don’t need anything fancy to begin. All you need is a notebook and a pen. However, having a journal you love can make the practice even more inviting.

• Physical Journals: Whether you prefer a simple notebook or a beautifully bound one, having a dedicated space can make the process feel special.

• Pens & Highlighters: Finding a pen that feels good in your hand can make a big difference. Many people love gel pens for their smooth flow.

• Journaling Prompts Books: If you're stuck on what to write, a book of prompts can be a great resource to spark your creativity and self-reflection.

A Note on Seeking Professional Support: While journaling has been a huge help for me, it’s important to remember that it's just one tool in your self-care kit. For some of the more difficult emotional days, I've found incredible comfort and guidance through counseling. There is no shame in seeking professional help; it’s one of the bravest and kindest things you can do for yourself.

Perimenopause is a challenging season of life, but it can also be a time of incredible growth and self-discovery. By making journaling a part of your daily routine, you give yourself the tools to navigate the ups and downs with greater clarity, compassion, and strength.

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