Written by Charlotte Cheetham, Gut Health Coach
Charlotte Cheetham is an expert coach in Gut Health for menopausal women. She is the founder of Lifeinsghts and aims to help all menopausal women one by one to heal their symptoms, which are preventing them from living a normal life. She has also written articles for Healthieyoo magazine about gut health, menopause and psychobiotics.
Menopause is often described as a transformative phase of life, yet for many women, it feels more like a confidence crisis. As symptoms such as brain fog, fatigue, mood swings, weight gain, and anxiety take hold, the sense of self-assurance built over years can seem to slip away. The workplace becomes daunting, social interactions feel overwhelming, and even personal relationships can suffer.
However, menopause does not have to be the end of confidence; it can be the beginning of a new, empowered chapter. Understanding the changes happening in your body, learning to manage symptoms effectively, and shifting your mindset can help you regain control and self-belief. This article explores how menopausal women can navigate this turbulent phase and come out stronger, more self-assured, and ready to embrace life with confidence.
Understanding the root of the confidence crisis
1. The physical toll on confidence
Brain fog and forgetfulness: Struggling to find words, losing track of thoughts, or forgetting important tasks can lead to self-doubt in professional and personal settings.
Fatigue and low energy: Constant exhaustion can make it difficult to keep up with daily responsibilities, leaving women feeling inadequate and unmotivated.
Weight gain and body changes: Unexplained weight gain, bloating, and changes in body composition can negatively affect self-image and self-esteem.
Hot flashes and anxiety attacks: The unpredictability of these symptoms can make social situations or meetings feel like potential minefields.
2. The emotional and psychological impact
Increased self-doubt: Many women fear they are no longer as capable, productive, or sharp as they used to be.
Imposter syndrome: Those in leadership roles may worry they are no longer fit for their position, leading to a reluctance to take on challenges.
Fear of judgment: The stigma around menopause in professional and social settings often makes women hesitant to speak up about their struggles.
Mood swings and emotional sensitivity: Fluctuating hormones can lead to irritability, sadness, or emotional outbursts, which may cause embarrassment or regret.
Steps to rebuilding confidence during menopause
1. Knowledge is power: Understanding menopause and its impact
Many women feel more in control once they understand what is happening in their bodies. Educating yourself about menopause, its symptoms, and the reasons behind them can alleviate fear and self-doubt. Books, podcasts, and consultations with menopause specialists can provide clarity and guidance.
2. Optimizing your health for mental and physical strength
Nourish your body: Eating a diet rich in whole foods, healthy fats, and fibre can help stabilise blood sugar and hormone levels, reducing mood swings and brain fog.
Exercise regularly: Strength training, yoga, and cardiovascular activities can boost energy levels, improve mood, and enhance self-esteem.
Prioritise sleep: Sleep disruptions are common during menopause, but improving sleep hygiene (reducing screen time before bed, practicing relaxation techniques) can restore energy and cognitive function.
Consider supplements: Magnesium, vitamin D, and omega-3s can support brain function and hormone balance, helping to combat fatigue and brain fog.
3. Mindset shifts: Reframing the menopausal experience
Menopause is not the end, it’s a new beginning: Many cultures view menopause as a transition into wisdom and newfound freedom. Shifting your perspective from loss to opportunity can make a significant difference.
Let go of perfectionism: Embrace flexibility in your work and personal life. You do not need to be perfect to be effective.
Celebrate strengths: Instead of focusing on what you feel you have lost, acknowledge the experience, skills, and wisdom you have gained.
4. Practical confidence-boosting strategies
Keep a wins journal: Each day, write down three things you accomplished or felt good about. This helps reinforce a sense of achievement and progress.
Use affirmations: Repeating positive statements like "I am strong, capable, and resilient" can gradually reshape self-perception.
Visualise success: Before meetings, presentations, or social events, take a moment to imagine yourself handling the situation with confidence and ease.
Dress for confidence: Wearing clothes that make you feel good can significantly impact self-perception and how others see you.
Adopt power poses: Standing tall with shoulders back and hands on hips for just two minutes can boost self-confidence through hormonal changes.
5. Seeking support and breaking the silence
Talk about it: Having open conversations with trusted colleagues, friends, or partners about what you are going through can reduce feelings of isolation and shame.
Join support groups: Connecting with other women going through menopause can provide emotional support, encouragement, and practical advice.
Consider professional help: If anxiety, depression, or self-doubt become overwhelming, therapy or coaching can be valuable in regaining confidence and perspective.
Thriving in the workplace despite menopause
Many women feel that menopause threatens their professional identity, but it does not have to be a career-ending challenge. Here are ways to navigate the workplace with confidence:
Advocate for workplace flexibility: If fatigue or brain fog is affecting productivity, discuss possible adjustments like remote work, flexible hours, or task redistribution.
Use productivity tools: Digital planners, reminders, and organization apps can help manage forgetfulness and brain fog.
Own your experience: If comfortable, normalize conversations about menopause at work to reduce stigma and encourage a supportive culture.
Seek out mentorship and growth opportunities: Continuing to invest in personal and professional development reinforces the belief that you are still valuable and relevant.
Embracing the new you
Menopause is a transition, not a decline. It is an opportunity to redefine yourself, set new goals, and embrace life with renewed confidence. By taking proactive steps in managing symptoms, shifting your mindset, and seeking support, you can turn this phase into one of empowerment rather than insecurity.
Remember: Confidence is not about never feeling self-doubt; it is about acknowledging the doubt and moving forward despite it. Menopause is just one chapter in your story, and you have the power to make it a remarkable one.
Charlotte Cheetham, Gut Health Coach
Charlotte Cheetham is an expert Gut Coach for menopausal women. After suffering from an acute gut infection, she had to learn how to manage her gut health to prevent another massive flare-up. She has learnt how to manage her nutritional needs to become healthy and happy during menopause. Her mission is to help as many women as possible to manage their diet and lifestyle so. too, can learn how to become healthy and happy again.
