Advocating for Yourself During Menopause

lynsey635
Jul 2
4 min read

Updated: Aug 1

How Knowledge and Confidence Can Help You Navigate your Menopause Transition with Strength

Navigating hormonal changes can feel overwhelming, especially when you’re unsure of how to advocate for yourself. At times, it’s hard to even identify what your needs are. But advocating for your health and well-being is essential, as you are the expert in your unique body.

The Super Power of Awareness

For too long, women have been let down by inadequate health education — leaving unacceptable gaps in our understanding of our own bodies. And sometimes, the noise of conflicting advice can feel overwhelming.

Knowledge is Power

When we learn from trusted sources and begin to truly listen to our bodies, everything shifts.

Tracking your symptoms can reveal valuable insights into how your body responds to hormonal changes. It can highlight patterns connected to your environment, cycle, stress levels, and nutrition, and once you see the patterns, you can begin to respond with clarity and intention.

Tools like the Balance App can help you log symptoms and deepen this connection.

Start with yourself

Take a moment each day to check in.

Notice your symptoms without judgment.

Over time, these small acts of awareness build a powerful foundation, helping you understand what your mind and body truly need. With this awareness, you can begin to take small, meaningful actions — and ask for support where it matters most.

Your Voice Can Be Your Super Power?

It doesn’t have to be loud to be strong.

Know your needs. Take time to reflect on what you truly need emotionally, physically, and mentally. Journaling or tracking your symptoms can help clarify your needs.
Be direct, but compassionate. When talking to healthcare providers or your support system, express your needs clearly. Share your experiences without minimising them, but remain calm and compassionate.
Practice saying “no.” Saying “no” can be tough, especially for women. we can tend to suppress ourselves, but it’s key to protecting our health. Set boundaries gently but firmly to maintain your energy.
Seek support when needed. It can be hard, but don’t be afraid to reach out to others who understand. Whether through a support group or a healthcare professional, connecting with others can help you advocate more effectively.
Your voice matters.

Use it - gently, firmly, wisely.

One Small Spark: Start with Awareness

The Body-Mind Energy Tracker is one small, practical way to begin. To notice. To listen. To honour your capacity without judgement or pressure.

Because glowing in midlife doesn’t come from doing more. It comes from being more compassionate with yourself and letting that be enough.

What’s one small spark you can choose to support yourself this month?

10 minutes of morning light - helping to reset your circadian rhythm, lift your mood, and bring your nervous system into balance.

Saying no to something that drains you - reclaiming your energy and setting boundaries that honour your capacity.

Going to bed 30 minutes earlier - giving your body and brain the rest they need to restore, repair, and regulate.

Start small, stay steady and watch your glow return.

Menopause can bring a range of emotional and physical challenges, and it’s important to advocate for your needs during this time.

With my clients we often work through the DEAR MAN strategy is a simple yet effective tool for communicating your needs clearly and assertively. It helps you describe the situation, express how you feel, make a specific request, reinforce positive outcomes, stay mindful, appear confident, and be open to negotiation.

By using the DEAR MAN strategy, you can approach difficult conversations with confidence and clarity - whether it’s with a partner, colleague, or healthcare professional.

To get started, download and complete our detailed DEAR MAN Worksheet. It will guide you through each step, helping you prepare for meaningful self-advocacy conversations and ensuring that your needs are heard and respected.

Download The Free Worksheet

Menopause Expert Tip:

Track Your Symptoms: The more detailed your symptom tracking, the clearer you'll be about the changes you're experiencing, which helps when speaking to healthcare providers.
Speak Up Early: The sooner you start advocating for yourself, the easier it becomes. Menopause can be overwhelming, but addressing issues as they arise allows for better solutions.
Bring Someone Along: If speaking up feels difficult, take a friend, partner, or family member with you to appointments for support. Sometimes an advocate in the room can make a huge difference.
Find Your Voice: Practice saying your needs out loud before an appointment. Rehearse with a friend or in front of the mirror. This can build confidence and make you feel less nervous when it’s time to speak up.
Understand Your Rights: Remember, you have the right to feel well and to receive treatment. If your concerns are dismissed, don’t hesitate to seek a second opinion or request a different healthcare provider. Learn more about making informed decisions here.