How Holiday Stress Can Worsen Menopausal Symptoms

Tis the season for the holidays, a time traditionally associated with joy, love, and celebration. But do the cooking, cleaning, hosting, packing suitcases, or shopping while keeping up with your daily routine. The holidays can also be a time for heightened stress. For women going through menopause, this stress can have a negative impact on the menopausal symptoms you may already be feeling. While holiday stress can snowball the emotional trail of menopause, a little self-care can help you find balance even when chaos abounds.


Stress, whether caused by holiday preparations, family gatherings, or other seasonal pressures, can exacerbate these menopause symptoms and make the transition more challenging. Some of the body’s more common reactions to stress include:

Brain Fog: Stress is a known trigger of cognitive hiccups. Add to that too much food or alcohol, multi-tasking, and overstimulation, and suddenly, we’ve forgotten why we walked into a room or cannot remember the name of our favorite uncle. 

Hormonal Imbalance: Stress triggers the release of cortisol, a hormone that, when elevated over time, can disrupt the delicate hormonal balance in menopausal women, intensifying symptoms.

Sleep Disruptions: Stress and anxiety can contribute to sleep disturbances, a common complaint during menopause. Lack of quality sleep can exacerbate mood swings, fatigue, brain fog, and irritability.

Emotional Well-being: The emotional toll of holiday stress can magnify menopausal mood swings, making it essential to prioritize mental well-being during this season.


Self-care is a popular response, and there’s a reason for it – because when you feel physically and mentally cared for, the body and brain are more equipped to defend against stress before it gets to you. Give yourself the gift of self-care with any of these mindful practices. 

Prioritize Self-Care: Make time for activities that bring you joy and relaxation. Whether it’s a quiet evening with a good book, a warm bath, a walk, or time alone in your room, self-care is essential for managing stress.

Set Realistic Expectations: Scale back on holiday commitments and be realistic about what you can accomplish. Give yourself permission to say no to additional responsibilities and take the initiative to delegate specific tasks to other people. 

Maintain a Healthy Lifestyle: Regular exercise, a balanced diet, and adequate hydration are crucial for managing menopausal symptoms. These habits can also help alleviate stress and promote overall well-being.

Practice Mindfulness: Incorporate mindfulness and relaxation techniques into your daily routine. Deep breathing exercises, meditation, and yoga can be powerful tools for managing stress and promoting emotional balance. Are you challenged with finding alone time? Hop in your car and go for a ride – alone. 

Seek Support: Reach out to your girlfriends. It is okay to take a break from planning to have a cup of coffee, wine, lunch…you name it, with your best friend.


The holiday season is all about making merry memories. For menopausal women, the holidays require more self-awareness to check in and see how you are doing. Embrace the spirit with a pinch of mindfulness, a dash of relaxation, and a sprinkle of laughter to move through this season more quickly. Unwrap the joy of well-being, a perfect gift to yourself and those around you.

At CleopatraRX, we are on a mission to prevent cognitive decline during menopause while alleviating common symptoms, including hot flashes, night sweats, and mood swings. Learn more about our prescription treatment program, PearlPAK, or contact us with any questions.