Feeling Overwhelmed? 8 Simple Strategies to Destress in Midlife

How to Manage Stress and Anxiety in Midlife & Menopause

Hey, I hear you, sis—stress and anxiety levels are through the roof right now! But here’s the good news: you can take simple steps to actually reduce those feelings and start feeling more like yourself again.

If you’re in midlife or navigating perimenopause, stress and anxiety aren’t just annoying—they’re often a direct result of fluctuating hormones, lack of quality sleep, brain fog, and increased responsibilities (hello, caregiving, work stress, and adult children!).

The best thing you can do for your mental, physical, and emotional health is to build small, effective de-stressing habits into your daily routine. Ready? Let’s dive in!

1. Move Your Body: 

Exercise is one of the best ways to combat stress in midlife. It releases endorphins (your feel-good hormones) and helps regulate cortisol (your stress hormone). Even a brisk 10-minute walk can work wonders!

2. Get Some Sleep Girl

Struggling to get enough rest? Poor sleep is a HUGE stress trigger in perimenopause. Try creating a calming nighttime routine, limiting screen time before bed, and keeping your room cool and dark for better sleep.

3. Spend Time with Your Fur Baby 

Did you know that petting your dog or cat can lower cortisol and boost oxytocin (the love hormone)? Your furry best friend isn’t just adorable—they’re great for your mental health!

4. Set Boundaries & Just Say NO 

Not all stressors are within your control, but many are. If you’re feeling stretched too thin, practice saying no to commitments that drain your energy. Protect your peace!

5. Slow Down on Caffeine 

Too much caffeine can spike anxiety and mess with your sleep. If coffee makes you jittery, try switching to herbal tea or cutting back gradually.

6. Use Online Resources to Connect 

Feeling isolated? Use Zoom or FaceTime to stay connected with friends and family. YouTube and streaming platforms offer tons of free yoga, meditation, and guided breathing exercises to help you relax.

7. Get Lit

Aromatherapy is a simple way to reduce stress. Scents like lavender, eucalyptus, and chamomile can have a calming effect on your nervous system.

8. Practice Gratitude 

Journaling about what you’re grateful for can rewire your brain to focus on the positives. Start each morning by writing down 5 things you’re thankful for—it’s a game-changer!

Give Yourself Grace, Sis 

When stress and anxiety hit, remember to give yourself love, patience, and time to process your feelings. You are doing your best!

What’s your favorite way to de-stress? Drop a comment below—I’d love to hear from you!

For more ways to take care of YOU in midlife and through perimenopause and  beyond, grab a copy of my comprehensive health journal, Navigating Menopause, that includes OVER 22 TRACKING sheets to improve your overall wellness in this new season!