The end-of-year festivities have long been heralded as a joyous season, yet for many women experiencing perimenopause, this time can usher in a unique set of challenges. The hustle of holiday planning—from preparing elaborate meals and coordinating family gatherings to managing emotional fluctuations—can magnify feelings of overwhelm. To navigate this landscape with grace and mindfulness, Dr. Allie Sharma, a psychiatrist and co-founder of Being Healthcare, offers invaluable insights and strategies designed to help women not just endure the holiday season but to revel in it.
Traditions are the heartbeat of festive gatherings, serving as anchors to memories and joy. However, Dr. Sharma encourages women to assess whether current traditions still resonate with their emotional well-being. It’s vital to reflect on whether past practices—such as tree decorating, cookie baking, or movie marathons—continue to spark happiness or if they have become burdensome routines. If the joy has waned, it may be time to innovate and create new rituals that align better with one’s evolving lifestyle and mood.
Dr. Sharma highlights an essential truth: “A lot of mental health is really making sure that you’re taking care of yourself so that you can take care of others.” This principle, though straightforward, underscores the importance of self-care as a prerequisite for sharing joy with loved ones. If a woman finds herself adrift, unsure of what brings her holiday cheer, journaling can serve as a beacon. By jotting down moments or activities that have previously sparked happiness, she can reignite her holiday spirit and be proactive in engaging with joyful activities.
Physical activity can be an effective antidote to the stress that typically accompanies the holiday season. In particular, walking emerges as a simple yet potent tool during perimenopause. Dr. Sharma advocates for integrating regular walks into daily routines, emphasizing that movement can significantly alleviate anxiety and boost mood. The beauty of walking lies in its duality—it allows one to embrace nature while also providing a form of exercise that is gentle yet invigorating.
Incorporating mindfulness into these walks can enhance their reenergizing effects. Women are encouraged to focus on their breath and the surrounding sounds, creating a peaceful mental environment. Introducing a festive twist, such as strolling through neighborhoods adorned with holiday lights or visiting a Christmas market, can make the experience even more delightful. Setting daily step goals can cultivate accountability, transforming a simple exercise into a cherished holiday activity.
Sleep often becomes a casualty amidst the chaos of the holiday season, yet its significance cannot be overstated. Dr. Sharma insists that quality sleep is “non-negotiable,” recommending an average of seven hours per night. Sleep patterns may shift during perimenopause; thus, identifying and adapting to one’s natural rhythms is crucial.
Women should be proactive in establishing a robust pre-sleep routine to enhance restfulness. By dimming the lights, steering clear of screens, and engaging in calming practices such as reading or meditation, they can create an optimal sleep environment. Furthermore, maintaining a consistent bedtime—even during festive gatherings—can reinforce the body’s natural sleep-wake cycle and mitigate the stresses that disrupt quality rest.
For those facing disturbances such as night sweats or hot flashes, cooling techniques in the bedroom can markedly improve sleep hygiene. Layering sleep attire and bedding can allow for quick adjustments, promoting an undisturbed night and facilitating recovery from daily stressors.
The holiday season, while often exhilarating, can prove daunting for women dealing with perimenopause. By implementing Dr. Sharma’s practical strategies—from rekindling joyful traditions and engaging in mindful movement to prioritizing sleep—individuals can transform their holiday experiences. As they navigate this complex emotional landscape, the tools of self-care can empower women not just to survive the festivities but to embrace and thrive through them. The key lies in fostering joy, nurturing oneself, and celebrating the moments that matter most. Through a focused approach to mental and physical well-being, the holiday season can indeed become a time of renewed connection and happiness.