Summer Break Looms: Friend or Foe?

Navigating the Summer Holidays: Challenges for Menopausal Women Looking After Children

Understanding Menopause and Its Symptoms

Menopause is a transition marking the end of a woman’s reproductive years. It typically occurs between ages 45 and 55, though it can begin earlier or later. The transition to menopause, known as perimenopause, can last several years and bring a range of symptoms such as hot flushes, anxiety, sleep disruption, brain fog, and general fatigue.
The summer holidays, with additional childcare responsibilities, the disruption to normal family routines and managing menopausal symptoms can be particularly challenging. But you don’t have to do this alone.

Don’t Be Afraid to Ask for Help

Friends and family are there for a reason – lean on them. Need a break from the constant snack requests? Arrange a playdate with another parent. Drowning in laundry? Maybe your teenager or a neighbour’s teenager would be happy to earn some pocket money lending a hand.

Employers Can Help Too!

Many workplaces are starting to recognise the challenges faced by their staff during the school holidays, as well as actively supporting those staff experiencing menopause. Here are some ways your employer might be able to help make the summer break a little less stressful and a lot more enjoyable:

• Flexible Working: Could you condense your hours into fewer days, allowing for longer stretches of childcare time? Could you work from home more? Could you take advantage of Parental Leave policies that enable you to take time off during the summer holidays?
• Childcare Vouchers: Offering childcare vouchers could ease the financial burden of summer camps or childcare during work hours.

Talk to your HR team or check your company policies to learn how your employer can help, but remember, changing hours can be disruptive to teams and work deadlines so talk to your manager/team/HR colleague early so there is sufficient time to plan for any changes in working arrangements.

Managing Your Symptoms for a Carefree Holiday Period

Managing Brain Fog
Brain fog, characterised by memory lapses, confusion, and difficulty concentrating, can make planning family activities more challenging.

• Create Lists: Write down everything you need to remember, from packing lists to daily itineraries. Break tasks into smaller, manageable steps.
• Use Tech: Apps and digital calendars can be great to set reminders for important tasks/events and ensure everyone knows what is happening and when.
• Delegate: Share the planning with your partner or older children to alleviate pressure on yourself. Older children love to get involved and it’s great learning for the future!
• Plan: Establishing a daily routine can help maintain a sense of order. This way everyone knows what is happening and can get excited and organised.

Managing Anxiety

Menopausal anxiety can be exacerbated by the demands of entertaining and supervising children all day. The pressure to create a perfect holiday experience can add more stress.

• Practice Mindfulness: Deep breathing, meditation, and yoga can help reduce anxiety and keep you feeling calm for longer.
• Be Realistic: Accept that not everything will go according to plan.
• Ask for Help: Talk to friends, family about your feelings and challenges and explore how they might be able to help. Could your partner request short-term flexible working to help with childcare?
• Look After You: Ensure you take time for yourself each day, whether it’s a quiet walk, a warm bath, or simply reading a book.

Managing Fatigue

The physical and mental demands of looking after children during the summer holidays can lead to increased fatigue, making it difficult to keep up with an active schedule, and if you’re experiencing sleep disruption then you’re not going to feel at your best every day.

• Plan Downtime: Schedule downtime during the day where you and the children can relax – remember your children need quiet time with less exciting activities too.
• Eat Healthy: Maintain a balanced diet rich in fruits, vegetables, and proteins to keep energy levels stable. There’s nothing better than a crisp salad followed by those wonderful summer berries!
• Drink More: Drink plenty of water, especially during hot summer days, (if we ever see those here in the UK!) to avoid dehydration, which can exacerbate fatigue. There’s nothing nicer than sitting in the sun sipping a glass of fizz or chilled wine at the end of the day but remember increased alcohol will impact your energy levels and your sleep patterns – moderation is key.
• Get a Good Night’s Sleep: Prioritise sleep by maintaining a regular sleep schedule and creating a restful sleep environment. It can be easy to stay up later during the holidays as we don’t need to worry about the school run or perhaps going into the office, but changes in our normal sleep routine can make us feel more tired.

Making the Most of the Holidays: Fun & Self-Care

The summer break, despite its challenges, is a precious time for creating lasting memories with your children, friends, and family. So, take a deep breath, silence that inner critic, and embrace these tips for conquering the next six weeks:

• Plan Activities, But Not Too Many! Schedule some fun outings and activities but leave room for spontaneity. Mix exciting, energetic activities with slower, calmer ones to maintain energy levels.
• Embrace the Outdoors! When the weather is good picnics in the park, bike rides, and nature walks are all free and create lasting memories. Being outdoors is great for our mental and physical wellbeing, boosting our levels of vitamin D.
• Lower Your Expectations. Don’t aim for perfection – sometimes, the best memories are made curled up on the sofa watching movies in your pyjamas or doing something creative with your children. Think about cake baking which everyone can get involved in.

Remember, You Matter Too!

• Get Moving! Exercise releases endorphins, those feel-good chemicals that can combat stress and fatigue. Even a brisk walk in the fresh air can do wonders.
• Don’t Be Afraid to Say No! You can’t do it all. Learn to politely decline extra commitments that will stretch you too thin.
• Seek Support Groups Connecting with other women going through similar experiences can be a lifesaver. Think about joining

your local Menopause Café Medway Towns if you live in or around the Medway Towns in Kent (others are available across the UK and globally so go to https://www.menopausecafe.net/ to find your nearest one). This is a great opportunity for you to connect with other menopausal people in your local area, to take 2 hours out of your day just for you, to talk, laugh and get the support you need. We have two planned for the summer – 17th July and 22nd August – go to EventBrite and search Menopause Café Medway Towns to learn more.