Embracing Change: Navigating Body Changes with Compassion

lynsey635
Jul 2
5 min read

Updated: Aug 15

Cultivating Strength, Gratitude, and Acceptance Through Midlife Transitions.

Midlife changes more than just our hormones; it can shift the way we see ourselves in the mirror, in photographs, and even in our own minds. For some women, these changes bring a new sense of freedom. For others, they can stir up old, familiar patterns, like feeling you must work harder to “control” your body.

And for many of us, it’s a complicated mix of both.

With fluctuating estrogen, progesterone, and testosterone, our metabolism slows and our weight may redistribute. These are natural, biological changes but years of beauty standards and diet culture can make them feel like personal failures. If you’ve experienced strict dieting or disordered eating in the past, this stage of life can sometimes make those patterns try to creep back in.

This is why body appreciation, not just acceptance, becomes such an important practice. It’s about recognising your body as a lifelong partner, respecting what it does for you now, and caring for it in ways that protect your physical and emotional wellbeing

What I See in My Clients (and in Myself)

In my coaching work, I often meet women who respond to midlife changes by tightening control over food, exercise, or daily routines sometimes without realising how much pressure they’re putting on themselves.

It might look like:

Cutting out entire food groups “just to be safe”
Doubling workout sessions after a weekend away
Weighing themselves more often and letting the number set the mood for the day
Constantly comparing themselves to the body they had ten years ago

I understand this more than you might think, because I’ve been there too. I still have days when I catch my reflection and a quiet (or some days very loud) voice wonders,

“When did my skin start to change like that?”

“I don’t quite look how I used to.”

Those moments can feel tender. But over time, I’ve learned to try and meet them with curiosity and kindness rather than criticism - to pause, take a breath, and remember all my body has carried me through.

That’s the same shift I help my clients make: from measuring and judging to caring and appreciating, so they can feel at home in the body they have now.

Reframing Body Appreciation in Midlife

Strength → Celebrate what your body can do today — building muscle, moving with intention, and growing stronger rather than shrinking away.

Gratitude → Appreciate how your body supports your daily life, from the smallest tasks to the biggest challenges. Remember, punishment rarely motivates us — kindness and gratitude do.

Acceptance → Embrace the changes as natural adaptations over time, not signs of failure or giving up. Acceptance means making peace with your body so you can fully enjoy your life and protect your mental and physical health.

Glow Science – The Confidence Chemistry of Estrogen

The way we feel about our bodies and ourselves during midlife is closely linked to declining estrogen levels.

Maisie Hill in PeriPower describes estrogen as the “Beyoncé of hormones” the one that brings confidence, strength, and glow. When estrogen drops during perimenopause, it can feel like that inner confidence is fading, making us more vulnerable to self-criticism and comparisons.

Knowing this helps us understand that these feelings aren’t personal failings but natural biological changes. With this awareness, we can meet ourselves with compassion and use practical tools to rebuild confidence and nurture self-appreciation.

Five Practical Ways to Nurture Body Appreciation

The Mirror Pause

When you catch your reflection, pause before judgement. Instead of zeroing in on “flaws,” look for function:

“These arms lifted my grandson today.”

“These legs carried me through a busy week.”

Food Without Labels

Challenge yourself to remove “good” or “bad” from food language. Notice instead how different foods make you feel in terms of energy, digestion, and mood.

Movement for Mood, Not Measurement

Exercise with the primary goal of boosting mood, reducing stress, or increasing flexibility — not shrinking your body.

The Care or Control Question

Before making changes to your eating or exercise, ask yourself:

“Am I doing this to care for myself, or to control myself?”

Gratitude Journal

End the day by listing three things your body enabled you to do - no appearance mentions allowed.

A Final Word

You don’t have to love every change you see. But you can choose to care for, respect, and thank your body each day for the life it allows you to live.

When I work with women through midlife, we explore how to move from self-criticism and control into a more compassionate, balanced relationship with their bodies — one that supports both emotional and physical health.

If you’ve been noticing old patterns creeping back in, or if you’re tired of feeling at odds with your body, know that change is possible. Coaching offers a safe, structured space to explore these shifts, develop new tools, and start feeling at home in the body you have now.

You deserve that kind of peace.

This is how we move forward together.

One Small Spark- Shifting from Control to Care

Remember: consistency beats intensity. One small spark, done daily, can shift how you feel about your body and yourself.

This month, choose one of these simple daily practices:

Gratitude Glance – Each time you pass a mirror, name one thing your body has done for you today.
Affirmation Anchor – Pick one self-compassionate phrase (“I am worthy of care,” “My body works hard for me”) and repeat it morning and night.
Kindness Post-it – Place a sticky note on your mirror with a message of appreciation for your body.
Clear out the knicker drawer – set 10minutes aside and keep only the pieces that fit comfortably and make you feel good. Everyone deserves comfy pants!