Menopause: the ultimate plot twist in a woman’s life! It’s like your body decided to throw a surprise party with a guest list full of bodily and emotional changes. For neurodivergent women, especially those with ADHD, this party can get a bit wild. Imagine trying to juggle daily tasks while your hormones are doing the cha-cha—it’s a challenge! But fear not, Acceptance Commitment Therapy (ACT) is here like a trusty sidekick, armed with neurodiverse affirming language to help you navigate this rollercoaster. So, buckle up, embrace the ride, and remember, you’ve got this!
The Tricky Triad for Menopause for ADHD women
1: ADHD on Overdrive: Hormonal changes during menopause can crank up ADHD symptoms like forgetfulness, distractibility, and emotional rollercoasters. It’s like your brain decided to throw a surprise rave party, leaving you feeling frustrated, overwhelmed, and burnout.
2: Emotional Rollercoaster: Menopause can turn your mood swings into a full-blown amusement park ride, complete with anxiety and depression. For women with ADHD, who already have VIP passes to the emotional sensitivity club, this can be a wild ride.
3: Societal Juggling Act: Society loves to pile on the pressure, expecting women to juggle roles and responsibilities like a pro circus performer. Neurodivergent women managing children, aging parents or both at the same time might feel this can feel like juggling flaming torches while riding a unicycle. Extra pressure to fit into neurotypical norms, leading to feelings of inadequacy and the urge to run away to a deserted island.
How to tame the Tricky Triad
1: Acceptance and Commitment Therapy (ACT) is like your menopause survival kit, encouraging self-compassion and embracing your experiences. Menopause is that time when your hormones decide to throw a wild party, and your ADHD symptoms RSVP with a vengeance, leading to frustration and self-criticism. Recognising that these heightened symptoms are just your body’s way of saying “Welcome to the club!” is the first step towards self-compassion.
2: Recognise and Validate Your Experience: Understand that intensified ADHD symptoms during menopause are not a personal failing but a common physiological response. You’re not alone in this emotional rollercoaster. Acknowledge your feelings and experiences without judgment, even if the sweat is pouring down your back and into the abyss! It’s funny that awareness and validation can alleviate the steady stream!
3: Practice Self-Kindness: Instead of giving yourself a hard time for perceived shortcomings, practice self-kindness. Talk to yourself like you would to a friend who’s also dealing with this hormonal circus. Saying to yourself “it’s okay to feel this way” or “I’m doing my best” can turn your inner critic into your biggest cheerleader. Equally, saying out loud “May I be ok with experiencing this $#!+tstorm” may actually make you feel a bit better!
4: Seek Support: Remember, seeking support is a sign of strength, not weakness. Whether it’s chatting with a counsellor, joining a support group, or venting to a trusted friend or family member, sharing your experiences can provide relief and perspective. Professional support can offer strategies tailored to managing ADHD symptoms during menopause. Book an appointment here to explore more of the ACT based therapy.
5: Prioritise Self-Care: Taking time for self-care isn’t indulgent; it’s essential. Engage in activities that nourish your body and mind, like mindfulness practices, gentle exercise, or hobbies that bring you joy. Self-care routines can help mitigate stress and improve overall well-being. Think of it as giving yourself a much-needed spa day for your soul.
6: Mindful Acceptance: ACT emphasises accepting thoughts and feelings without judgment. During menopause, you may experience a range of emotions and physical sensations. Instead of fighting with the experiences, acknowledge them with curiosity and openness. This can reduce the struggle and help you focus on what truly matters—like finding the nearest fan or ice pick, no, I meant ice pack!
7: Values-Driven Actions: Identify your core values and let them guide your actions. Menopause can be a time of re-evaluation and growth. Use this period to reconnect with what is most important to you. Whether it’s nurturing relationships, pursuing creative interests, or prioritising health, let your values drive your decisions and actions. After all, this is your time to shine, even if it’s through a hot flash!
Are you navigating ADHD symptoms during menopause? Book an appointment today to explore how Acceptance Commitment Therapy and Mindful Self-Compassion can help you thrive on the wild ride!