How to Handle Stress Without Spiralling in Menopause
Feb 17, 2026
If you have ever gone from calm…
To overwhelmed…
To snapping…
To crying…
All before lunch…
Welcome to menopause stress sensitivity.
And no, you are not dramatic.
You are hormonally rewiring.
Let’s talk about why stress hits differently now and how to handle it without spiralling.
Why Stress Feels Louder in Midlife
During perimenopause and menopause, oestrogen and progesterone fluctuate and decline.
These hormones are deeply connected to your nervous system.
Oestrogen supports serotonin and dopamine, your feel good and motivation chemicals.
Progesterone has a calming effect on the brain through GABA receptors.
When they shift, your stress response becomes more reactive.
At the same time:
• Cortisol regulation becomes less efficient
• Sleep often declines
• Blood sugar becomes more unstable
• Life responsibilities peak
It is the perfect storm.
Your nervous system is not broken. It is more sensitive.
And sensitivity requires strategy.
What Spiralling Actually Is
Spiralling is not weakness.
It is:
• A cortisol surge
• An overactivated amygdala
• Reduced prefrontal cortex control
• Low blood sugar amplifying emotion
Your thinking brain temporarily goes offline.
Which means you cannot “logic” your way out in the moment.
You regulate first. Then you reason.
1. Stabilise Blood Sugar Before You Stabilise Your Mood
One of the fastest ways to reduce emotional volatility is stable glucose.
When blood sugar drops:
• Cortisol rises
• Adrenaline increases
• Irritability spikes
• Anxiety worsens
Start your day with protein.
Eat every three to four hours.
Pair carbohydrates with fat or protein.
This is not dieting.
This is nervous system protection.
2. Use the 90 Second Rule
Neuroscience shows that the chemical surge of an emotion lasts about 90 seconds unless we keep fuelling it with thought loops.
When you feel the rise:
• Pause
• Breathe slowly
• Name what you feel
• Let the wave pass
Do not analyse yet. Just regulate.
Midlife is not the time to white knuckle emotions. It is the time to work with your biology.
3. Lower the Daily Cortisol Load
You cannot eliminate stress.
But you can lower baseline cortisol.
Science supported tools include:
• 20 minute brisk walking
• Strength training two to three times per week
• Slow breathing practices
• Consistent sleep timing
• Reducing caffeine if anxiety is high
Even five minutes of diaphragmatic breathing lowers sympathetic nervous system activity.
Small inputs. Big effect.
4. Protect Sleep Like It Is Medicine
Sleep deprivation increases amygdala reactivity by up to 60 percent in research settings.
Translation
You are far more likely to overreact when tired.
Create a simple wind down routine:
• Dim lights one hour before bed
• No heavy news late at night
• Protein plus fibre dinner
• Magnesium rich foods such as leafy greens and seeds
You cannot out supplement chronic sleep disruption.
5. Reframe Stress as a Signal
Instead of asking
Why am I like this
Ask
What is my body asking for
Common midlife stress triggers:
• Overcommitment
• Under eating
• Poor boundaries
• Suppressed resentment
• Lack of recovery
Menopause often strips away tolerance for what no longer serves you.
That is not a flaw.
That is clarity emerging.
A Simple Reset Protocol When You Feel the Spiral Starting
-
Drink water
-
Eat protein
-
Step outside
-
Take 10 slow breaths
-
Delay big conversations
You do not need to solve everything immediately.
Regulation first. Reaction second.
Midlife stress is not about being fragile.
It is about understanding that your hormonal cushion is thinner.
When you build nervous system strength through food, movement, breath, and boundaries, spiralling becomes less frequent.
And when it does happen, you recover faster.
That is resilience.
Tell me honestly
Do you notice stress feels more intense now than it did in your thirties
You are not alone. And you are not broken.
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