The holidays are often described as joyful, magical, and full of connection.
But for many women navigating menopause or perimenopause, this season can feel… different.
More exhausting.
More emotional.
More overwhelming.
And yet, so few people talk about it.
If the holidays have started to feel heavier than they used to, you’re not imagining it — and you’re certainly not alone.
Why the Holidays Can Feel Harder During Menopause
Menopause doesn’t pause for the holidays. In fact, the very things that define this season can quietly amplify symptoms.
Stress levels rise.
There are schedules to manage, expectations to meet, and responsibilities that often fall disproportionately on women.
Sleep gets disrupted.
Later nights, travel, changes in routine, and heightened anxiety can make already-fragile sleep even harder to come by.
Food and alcohol patterns shift.
Sugar, rich foods, and alcohol — all common this time of year — can increase hot flashes, night sweats, and fatigue for some women.
Emotions feel closer to the surface.
Hormonal changes can heighten sensitivity, making family dynamics, memories, and social pressures feel more intense.
None of this means you’re failing at the holidays.
It means your body is changing — and asking for a different kind of care.
What We Hear Most From Women This Time of Year
Over and over, women tell us similar things during the holidays:
- “I’m exhausted before the day even starts.”
- “I don’t feel like myself.”
- “I want to enjoy this season, but my body has other plans.”
- “I feel guilty for needing more rest.”
These experiences are incredibly common — and rarely acknowledged.
Menopause isn’t just about hot flashes. It’s about energy, mood, sleep, confidence, and the emotional load women carry every day.
The holidays can magnify all of it.
Gentle Ways to Support Yourself This Season
There’s no single “right” way to move through the holidays during menopause. But many women find relief by shifting expectations — and offering themselves more grace.
Lower the bar.
Not everything needs to be perfect. Choosing what truly matters can be an act of self-care.
Protect your sleep where you can.
Even small routines — dimming lights earlier, limiting late-night stimulation, creating a quiet wind-down ritual — can help.
Build moments of calm into your day.
A quiet morning coffee, a few minutes of journaling, or a short walk can create space for your nervous system to reset.
Listen to your body.
Support doesn’t have to be dramatic or disruptive. Sometimes it’s quiet, personal, and chosen on your terms.
Most importantly, remind yourself: you don’t have to push through discomfort to “earn” the holidays.
You’re Not Broken — You’re Changing
One of the hardest parts of menopause is the quiet feeling that something is “wrong.”
But menopause isn’t a failure of the body.
It’s a transition.
And transitions often require different tools, different rhythms, and different kinds of support than we needed before.
If the holidays feel different this year, that doesn’t mean joy is gone. It may simply mean it needs to look a little quieter, slower, and more intentional.
A Final Thought
The holiday season doesn’t need to be endured.
It doesn’t need to be powered through.
It can be softened.
However you choose to move through this time — with rest, reflection, boundaries, or gentle support — know this:
You’re not alone.
You’re not behind.
And you’re allowed to take care of yourself, too.
🤍
Leave a Reply