To take care of our well-being, it is crucial to set boundaries. Menopause is a period of physical and emotional changes. This process, which generally occurs between the ages of 45 and 55, brings with it a host of challenges. For example, hormonal changes, low self-esteem and effects on libido.  

Loving yourself is crucial to taking care of your health. Setting clear boundaries in these circumstances becomes an essential tool to manage not only the changes that menopause brings, but also daily stress and interactions. 

Set boundaries: it’s importance during menopause 

During menopause, hormonal changes can intensify the stress and pressure we feel. This makes learning to set boundaries critical. Saying “no” when necessary is not a sign of weakness, but an act of self-care.  

Boundaries not only help protect your mental health but can also improve the quality of your interpersonal relationships. Effective communication is key to setting those boundaries and strengthening your bonds with others. It is empowering to create a space where you can be honest about your needs, which also fosters a culture of respect and understanding among family and friends (1). 

Identify situations that require you to set boundaries.  

Recognising situations that require “no” is the first step in a healthy boundary setting. Some common circumstances at this stage of life include (2, 3): 

• Work overload. As your responsibilities increase, it is important to reach out to colleagues and delegate tasks that may be too burdensome. If you feel that your labors are impacting your mental and emotional health, it's the right time to say “no.” 

• Social engagements. Invitations to social events can be overwhelming. Don't feel like you must participate in everything. Learning to decline some offers will allow you to set aside time for activities you really enjoy and need. 

• Family demands. Families often have expectations about how you should act or participate in their activities. If you feel that these demands are excessive and overwhelming, it is important to learn to say “no.” This includes refusing to participate in family gatherings if you need time to yourself or being unwilling to take on responsibilities that are not yours.  

• Partner expectations. Relationships can create pressure, either to fulfill certain roles or to participate in activities you don't enjoy. Menopause and libido are not enemies, but you will experience normal changes that your partner should understand. Learning to say “no” in these cases not only protects your personal space, but also promotes more open and honest communication in the relationship. 

How to communicate without guilt when saying no 

Once you've identified situations where you need to set boundaries, the next step is to communicate your decisions effectively and without it making you feel like you're the problem or creating problems in your social circles. Here are some strategies: 

• Be direct. You don't need to give lengthy explanations. When expressing your boundaries, being clear and firm is more than enough. This will not only relieve you emotionally, but it will also teach others to respect your decisions. 

• Surround yourself with a support network. Having people around you who understand and respect your boundaries is critical during menopause. Share your needs with trusted friends or family members and seek their support. This support can make a significant difference in how you cope with menopausal changes. 

• Assertive communication. You can practice this to understand how to improve communication. This involves being honest about your feelings and needs, which will not only benefit your interpersonal relationships, but also allow you to receive the understanding you deserve. 

Tips for prioritizing self-care 

Prioritizing yourself during menopause is vital. Of course, relationships and knowing how to manage them is important, but always with your well-being in mind. Here are some practical tips in this regard (4, 5): 

• Delegate responsibilities. You don't have to do everything yourself. Rely on your partner, friends or family to assist with daily tasks. This will give you more space to take care of yourself. 

• Practice relaxation techniques. Incorporating activities such as yoga, meditation or even daily walks can help you reduce stress and improve your overall well-being. Enjoying a healthy lifestyle will allow you to cope with change in a better way. 

• Prioritize rest. Getting adequate sleep becomes even more relevant during menopause. Lack of sleep can intensify mood swings and anxiety, which impacts your self-esteem. Be sure to create an environment conducive to rest and recharge.  

• Dating over 50. This is fun, and can help you feel better about yourself, but if you feel like you're tired and don't want to do it, respect your needs. 

Take care of yourself and set boundaries  

So, set boundaries, because it is essential to manage the emotional and physical challenges of menopause. Learning to say “no” while taking care of yourself will allow you to lead a more balanced and fulfilling life. Don't forget that as you move into this new stage, every little decision you make to protect your well-being counts. 

Referencias 

1. Begum, J. The emotional roller coaster of menopause [Internet]. WebMD; 2023. [cited 2024 Sep 26]. Available from: https://www.webmd.com/menopause/emotional-roller-coaster
2. Equality and Human Rights Commission. Menopause in the workplace: Guidance for employers [Internet].  2023. [cited 2024 Sep 26]. Available from: https://www.equalityhumanrights.com/guidance/menopause-workplace-guidance-employers
3. NHS. Things you can do. Menopause [Internet]. UK: WebMD; 2022. [cited 2024 Sep 26]. Available from: https://www.nhs.uk/conditions/menopause/things-you-can-do/
4. Doyle, N. Menopause And ADHD: bouncing back with boundaries [Internet].  [Internet]. Forbes; 2024. [cited 2024 Sep 26]. Available from: https://www.forbes.com/sites/drnancydoyle/2022/10/18/menopause-and-adhd-bouncing-back-with-boundaries/
5. Walron, L. Setting self-care boundaries in perimenopause [Internet]. UK; 2024. [cited 2024 Sep 26]. Available from: Available from: https://www.lesleywaldron.co.uk/blog/setting-self-care-boundaries-in-perimenopause