10 Tips for Managing Stress During Menopause (and How I Beat the Belly Fat, Cortisol & Chaos)

Stress.
It sneaks in, it lingers, and before you know it—it’s stealing your sleep, expanding your waistline, and draining your spark.

I know this because I’ve lived it.

During my own peri-menopausal journey, I found myself carrying an extra stone that seemed to appear out of nowhere. No matter how “healthy” I thought I was being, the weight clung on. I later discovered it wasn’t just about food or exercise—it was my stress.

Chronic stress keeps your adrenal glands firing, flooding your body with cortisol (your stress hormone). And when cortisol is constantly high, it contributes to belly fat storage, cravings, low energy, and that frustrating sense of overwhelm where even small tasks feel impossible.

I had to learn the hard way that you can’t out-train stress. That’s where my 5 pillars—Nourish, Train, Recover, Reframe, Repeat—saved me. By making small daily shifts in each area, I rebuilt my health, reclaimed my body, and found balance again.

Here’s what I want you to know: stress isn’t going anywhere, but how you respond to it can change everything.

Let’s break it down.

What is Stress?

Stress is your body’s natural response to a challenge or threat. A little bit can be helpful—it sharpens your focus and gives you energy to respond. But when it becomes chronic (as it often does during menopause), it wreaks havoc on your hormones, mood, digestion, sleep, and waistline.

Menopause magnifies stress because fluctuating estrogen and progesterone make your nervous system more sensitive. Add in real-life pressures—work, family, relationships, finances—and suddenly even everyday tasks can feel like climbing Everest.

The good news? You can take back control.

10 Tips for Managing Stress in Menopause

1. Move Your Body

Exercise isn’t just about fitness—it’s one of the best ways to burn off stress hormones. Aim for daily steps (10,000 is a great baseline) and mix in activities you enjoy—dance, spin, yoga. Strength training is especially powerful, helping to regulate hormones, build muscle, and shift stubborn midlife weight.

👉 Want guidance? My programs show you how to structure training for your body at this stage.

2. Nourish Wisely

Food is fuel, but it’s also information for your hormones. A balanced diet of protein, colourful vegetables, whole grains, and healthy fats supports your nervous system and stabilises blood sugar (key for managing cortisol).
Cut back on alcohol, caffeine, and sugar—they spike stress even more.

3. Protect Your Sleep

Sleep is when your body heals, restores, and resets stress hormones. Create a wind-down routine: dim lights, no screens, calming teas, breathwork, or journaling. Aim for 7–9 hours of true rest.

4. Practice Stress-Reduction Techniques

• Mindfulness or Meditation – Calm the racing mind.

• Deep Breathing – Inhale for 4, exhale for 6 to soothe your nervous system.

• Yoga & Stretching – My Gravity Yoga classes are designed to help you feel this shift in your body.

5. Lean Into Support

Stress feels heavier when carried alone. Stay connected with people who lift you up. Join communities where you can share openly without judgment.

💡 My free Facebook group, The Not Just Hormones Group, is a safe space filled with women walking the same path.

6. Mind-Body Practices

Yoga, tai chi, acupuncture, massage, reflexology—these practices reduce stress, calm the nervous system, and bring you back into your body.

7. Professional Guidance

If your stress feels overwhelming, talk to a therapist or your GP. Sometimes HRT or counselling provides the reset your body and mind need.

8. Find Joy in Hobbies

Do things simply because they bring you joy—reading, painting, gardening, dancing. Stress shrinks when you create space for pleasure.

9. Learn to Say No

Not everything deserves your energy. Protect your peace by setting boundaries. Remember: every “no” to something draining is a “yes” to yourself.

10. Practice Self-Compassion

Menopause is a natural phase—not a failure. Be gentle with yourself. Talk to yourself the way you would to your best friend.

Final Thoughts

Stress doesn’t disappear, but your relationship with it can transform. When I embraced my pillars—Nourish, Train, Recover, Reframe, Repeat—I finally stopped fighting my body and started working with it. That stubborn stone shifted, my energy lifted, and I felt like myself again.

You deserve that too.

✨ Join me inside The Not Just Hormones community on Facebook, or explore my programs to find the structure, support, and sisterhood you need. Because managing stress isn’t just about surviving—it’s about thriving.