HOW CAN YOU EASE LOW CONFIDENCE SYMPTOMS?

Unlike some physical symptoms of menopause, low confidence, and self-esteem cannot be so easily fixed with creams or medicines. It takes time and energy but can be a unique opportunity to make positive changes. While no one wants to experience the symptoms of menopause, and you might not always feel ready to embrace change, it can be a great opportunity to pause and think about your life and its direction.

Build a new narrative of yourself

Cognitive behavioral therapy (CBT) is a helpful method of identifying negative thought patterns and how they impact your emotions and behaviors. Another way of shifting negative self-talk is to remind yourself of the things that you like and value by asking yourself:

• What is something that you love about yourself? 
• What is something that you appreciate about yourself? 
• What is something that others recognize you for? 
• What are some of your outstanding qualities?  

Test your perception

Perception is powerful and can play a big role in self-esteem. When you next go out, imagine that the first three people you interact with think you are amazing. What does this do to your posture and how you hold your body? How do you feel about yourself? Then imagine that the next three people you interact with think you are incapable or inadequate. What does this do to your mood? How secure do you feel? This exercise helps to highlight how powerful your sense of perception is and how it can affect your mood.

Promote more positive thoughts

When you look in the mirror, you may see yourself through the eyes of other people. Next time you look in the mirror, give yourself a big smile. Compliment yourself and flirt with yourself. This might feel silly at first but it is a simple way of challenging narratives and promoting positive and conscious thoughts. Most people initially go to their flaws rather than strengths and that is okay. Acknowledge any negative thoughts and then let them fade away. 

Prioritise self-care

Self-care is important for a healthy relationship with yourself. Take this as your cue to slow down and remind yourself of what is important…YOU. Between work, family, and other obligations, you can often forget the importance of taking time to check in with how you are feeling. Set aside 15-30 minutes to remind yourself that you are capable and worthy. 

Say no to the things that don’t serve you

Doing more activities that you love and resonate with your values can help bolster your self-esteem. When you spend all of your energy trying to make others happy, you send yourself a message that you’re less important.

Consider taking a social media break

Social media can ramp up the tendency to make comparisons between yourself and others – heightening feelings of inadequacy. Try taking a break from social media, even for just a day, and notice how you feel.  

Ditch the perfectionistic mindset

We all make mistakes from time to time – we’re human. Often when you have low self-esteem, you don’t permit yourself to make mistakes. Mistakes are normal – try viewing them as an opportunity for growth instead of a justification to withhold self-love. 

Balance your lifestyle

Don’t underestimate the power of exercising regularly, eating well, and getting plenty of sleep – it can do wonders for your self-esteem. 

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Would hormone therapy (HT) help?

It might. HT is known to improve mood, sleep, and hot flashes during menopause. However, HT comes with risks and is not suitable for everyone. Speak to your healthcare provider about your personal treatment options.

Read more about HT risks and benefits.