Positive Affirmations for Menopause & the Science Behind Them
Going through menopause without (at least occasional) self-doubting or negative thoughts is practically unheard of. Even the strongest willed women have their share of challenges during the transition, whether they’re caused by unfamiliar symptoms, the end of fertility, or new health risks ahead. Yet many women keep their calm and find relief with daily positive affirmations which— luckily— could not be easier to implement!
What are Positive Affirmations?
Positive affirmations are typically brief statements or phrases that one repeats on a regular basis. Some practice them in front of a mirror, while others simply recite them quietly in their mind throughout the day or when needed.
Positive affirmations are practiced for a variety of purposes, depending on individual needs. They can be used to help calm chaotic thoughts, overcome self-sabotage, boost auto-esteem, motivate oneself, and invoke a positive outlook, among others.
They might be especially beneficial for people who struggle with negative self-talk or who tend to be flooded by anxious thoughts, both of which might be particularly persistent during menopause.
What Does Science Say About Affirmations?
While some consider them pseudoscience, there has been quite a bit of research done on positive affirmations.
Several studies—including those done using magnetic resonance imaging (MRI)—discovered that self-affirmations activate neural pathways in certain parts of the brain associated with self-related processing and positive valuation.
On top of that, these increased brain activities were linked to significant decreases in sedentary behaviors. In other words, positive affirmations have shown to cause people to be more physically active.
In addition, self-affirmations are said to help people use their cognitive and psychological resources more efficiently when facing challenging thoughts or situations. They help one focus more on their self-worth, rather than personal lacks.
Research has also shown that positive affirmations help reduce deteriorating stress and improve how you operate under stress, including problem solving.
How to Create Your Own Affirmations for Menopause?
If you’re new to affirmations, you might feel more comfortable selecting a stock affirmation that resonates with you. You can find them in abundance on the internet and in self-help books. Positive affirmations for menopause can consist of something as simple as:
- I embrace the changes I’m going through during this phase of my life.
- I’m capable of handling anything menopause brings with ease.
- I am beautiful and worth being loved. I am exactly who I am meant to be.
- I deserve taking time for myself and giving my body what it needs to be healthy.
- I am grateful for this new chapter in my life. I feel strong and empowered.
- I am guided and surrounded by people who love and appreciate me.
- Feeling happy and uplifted is my natural state.
- I take care of my body and mind. I do it with love and patience.
To create your own affirmations, start by identifying the areas in your life you’d like to strengthen or re-enforce. Set them in the present tense (as opposed to future tense) and make them positive. This means that instead of saying “I don’t eat junk food,” you would say: “I eat wholesome foods.”
Also, recite them often throughout the day, make them part of your meditation practice, or write them on a piece of paper and hang them in your house.
Other Ways to Ease Your Transition
Positive affirmations may help you handle whatever menopause throws at you with more peace and confidence. But they need to be paired with action in order to see tangible changes in your life, including finding relief from menopause symptoms.
- Ensure proper nutrition and a healthy weight by eating a variety of whole grains, lean protein, fruits, and vegetables. Remember to also drink enough water. You can even help yourself stay on track by affirming “I choose wholesome foods that nourish my body and keep it healthy.”
- Keep moving on a daily basis to benefit your physical and emotional health. Focus on the type of physical activities that you enjoy most, especially muscle-strengthening and balance exercises. Motivate yourself to stay at it with a simple affirmation: “I love being active every day. It keeps me strong and in good shape.”
- To ease the effects menopausal shifts have on your body, balance hormones with Macafem. It is rich in unique compounds that support hormone production and help relieve a wide variety of symptoms, from hot flashes, low libido, and vaginal dryness to mood swings, depression, and sleep problems.
Positive affirmations won’t magically take away all your midlife struggles. But they might help you embrace them and go through them with more confidence and grace. Use daily affirmations to create a more positive narrative for the changes you’re facing and motivate you to take concrete action towards optimal well-being throughout the transition.
Journal of Sport and Exercise Psychology. (2014). Self-Affirmation Promotes Physical Activity. Retrieved November 28, 2022, from https://www.researchgate.net/publication/261256631_Self-Affirmation_Promotes_Physical_Activity
Personality and Social Psychology Bulletin. (2014). Self-Affirmations Provide a Broader Perspective on Self-Threat. Retrieved November 28, 2022, from https://sites.lsa.umich.edu/sasi/wp-content/uploads/sites/275/2015/11/Critcher_AffPersp.pdf
PLOS ONE. (2013). Self-affirmation improves problem-solving under stress. Retrieved November 28, 2022, from https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0062593
PNAS. (2015). Self-affirmation alters the brain’s response to health messages and subsequent behavior change. Retrieved November 28, 2022, from https://www.pnas.org/doi/10.1073/pnas.1500247112
Psychological Science. (2005). Affirmation of personal values buffers neuroendocrine and psychological stress responses. Retrieved November 28, 2022, from https://pubmed.ncbi.nlm.nih.gov/16262767/
Social Cognitive and Affective Neuroscience. (2015). Self-Affirmation Activates Brain Systems Associated with Self-Related Processing and Reward and is Reinforced by Future Orientation. Retrieved November 28, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4814782/