Slowing Down Through the Summer Chaos: Supporting Yourself During Perimenopause and Menopause
Summer is often portrayed as a season of freedom and energy — filled with plans, travel, and sunshine. But for many women navigating perimenopause or menopause, the summer chaos can feel more draining than joyful. Hot weather, disrupted routines, family demands, and hormonal fluctuations can create the perfect storm.
This season, it’s worth asking: What would it look like to slow down and honour what your body truly needs?
Perimenopause, the stage leading up to menopause, often begins in a woman's 40s — though it can start earlier. During this time, hormone levels — particularly estrogen and progesterone — begin to fluctuate, triggering a wide range of physical and emotional symptoms. These may include:
Experiencing hot flashes or night sweats
Noticing irregular menstrual cycles
Feeling fatigued or struggling with sleep
Experiencing mood swings or increased irritability
Having trouble concentrating or feeling mentally foggy
Feeling more anxious or down than usual
Noticing shifts in libido
Experiencing vaginal dryness or discomfort
This phase can last anywhere from a few months to over a decade, with symptoms varying greatly between individuals.
Menopause, on the other hand, is defined as the point when a woman has gone 12 consecutive months without a menstrual period. It marks the end of reproductive years and the beginning of a new hormonal baseline. While some symptoms may ease after this transition, many women continue to experience changes in sleep, mood, energy, or metabolism well into postmenopause.
It’s important to remember that this transition isn't just a hormonal shift — it can also bring emotional grief, identity questions, and relationship changes. These experiences deserve compassion, care, and support.
Why Summer Can Feel Especially Difficult
Now layer all of that onto a busy summer schedule, and it’s easy to see why this season can feel especially overwhelming.
Hormonal changes during perimenopause and menopause can intensify symptoms like fatigue, irritability, and sleep disruption.
Heat sensitivity and hot flashes can make warm weather feel unbearable.
Busy schedules, travel, and lack of routine often leave little room for rest.
It’s not just the season — it’s how your body is experiencing the season.
Gentle Reminders to Slow Down
🌿 Your energy is valuable. It’s okay to say no to plans that leave you depleted.
🌿 You’re allowed to pause. Step away from the rush to rest, even for five minutes.
🌿 Do less, but do it with intention. Slow walks, short meditations, or simply sitting in the shade can help you regulate your nervous system.
Simple Ways to Support Yourself This Summer
Create cool-down rituals: Carry a portable fan, drink iced herbal teas, or take cool showers in the evening.
Stick to nourishing routines: Light meals, movement in the morning, and winding down early help regulate symptoms.
Limit overstimulation: If you're sensitive to sound, light, or chaos, plan quiet pockets into your day — even in the middle of a busy household.
Give yourself permission to feel everything: Mood swings, grief, confusion — these are part of this hormonal journey. Slowing down lets you process without guilt.
You’re Not Alone
Perimenopause and menopause are not just physical transitions — they’re emotional, relational, and spiritual too. Whether you're adjusting to new rhythms or questioning your sense of self, know that you don’t have to carry it all on your own.
At Exhale Psychology Group, we offer a compassionate space to pause, reflect, and navigate these transitions with support.
Summer doesn’t have to be a race. It can be a season of softening. This year, let slowing down be your act of self-respect — and your path to balance.