In her second column for Folk Features, key partner and yoga teacher Michelle Howard extols the benefits of keeping a journal during the menopause
Grab a scrap of paper and write this down: what is it I need? This may or may not be an easy question to find an answer, but understanding one’s own needs, especially during perimenopause and menopause, will most certainly help women arrive in post-menopause in a more positive and productive way. In yoga philosophy this can be related to Svadhyaha or self-study. It’s only when we take time to understand and acknowledge how we are physically, mentally and emotionally that we can fully know what we need to help ourselves.
“The most important relationship we can all have is the one you have with yourself, the most important journey you can take is one of self-discovery. To know yourself, you must spend time with yourself, you must not be afraid to be alone. Knowing yourself is the beginning of all wisdom”
Aristotle
Journaling has been proved affective for helping insomnia, anxiety and stress and is also a great way of unleashing your inner creativity and hidden voice.
During the menopause keeping a journal has many benefits:
It helps reduce anxiety – by writing down any thoughts and concerns that may be unspoken and are spiralling around.
It can feel really positive to write down any positive intentions and goals and perhaps to write down anything that’s holding you back or any negative trains of thought about oneself that can be let go of.
Journaling is a really important way of keeping track of symptoms and to notice if there are any triggers – make a note of foods, drinks and activities during the day and how they improve or ignite any symptoms.
Taking a few minutes each day to journal gives you a chance to pause and reflect.
When you begin to journal, you may like to set yourself questions such as:
What time did I eat?
How much caffeine and alcohol did I consume? (no guilt or judgement please)
How did I sleep?
How much time to I spend in nature or with friends?
How do I feel emotionally, today?
Set as many questions as you wish. The answers to these will quickly help to connect any dots with triggers and patterns with regards to symptoms and can be really helpful to share with a medical professional if wanting to discuss HRT or other medications to help your symptoms.
Journaling can also help with self-reflection, and help you express yourself. The menopause is a really important time to let go of self-judgments and negative emotions, and for self-forgiveness and forgiveness of others – all of these things can hold you where you are and prevent you from moving forward and becoming the empowered and creative women you are.
The important thing is there are no rules to journaling. You can use questions to guide and offer a framework or freely write your feelings, dreams and ambitions, you can even draw pictures or doodles.
I know many women during midlife (including myself) who have found their inner voice during the menopause; took up new studies; changed careers and started embracing the power of the word ‘No’. Journaling is a perfect starting point to self-expression and understanding your own personal needs. Also, that journal may show you that you have every you have ever needed right now.
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