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Have you ever been to Alaska, Reader?

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About 4 years ago, I sat on a plane ready to take off for Alaska.

I'd wanted to see Alaska for so long, and now I would tick it off my bucket list.

As I looked out the window over the wing, this surge of anxiety rushed into my brain.

I started to breathe hard. I felt like I wanted to bolt out of the seat and run away. Why?

I've never been afraid of flying.

It was an easy flight from Seattle to Anchorage. My boyfriend at the time was sitting behind me. I wasn't alone. What was wrong with me?

I took deep breaths and started to check in with my senses - 5 things I can see, 4 things I can touch, 3 things I can hear, 2 things I can smell, 1 thing I can taste.

The plane started to taxi for takeoff. I stayed on the plane.

That was the first of several panic attacks I'd have over the next 18 months.

I never experienced anxiety before and didn't understand why it was happening all of a sudden.

Until I learned more about perimenopause, menopause, and mental health.

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While the research on the effects of hormone fluctuations during menopause on women's brains continues to evolve, we do know that women are twice as likely to be diagnosed with anxiety and/or depression during this season of life compared to men.

(Read: The Menopause Brain by Dr. Lisa Mosconi, PhD)

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If this is you, too, and you feel like you're going crazy, hear me when I say this.

You're not crazy. Your brain isn't broken.

It's your brain's response to hormone fluctuations, just like the rest of your body.

Why don't we talk about the mental health side effects of menopause as much as we talk about hot flashes, libido, vaginal dryness, and weight gain?

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Depression and anxiety on top of your never-ending to-do list can wreak havoc on your capacity to do anything, much less be consistent with your healthy lifestyle habits.

Raise your hand if you got off track from your health goals over the past few months 🙋🏼‍♀️🙋🏽‍♀️

Maybe because of mental health, or other menopause symptoms like fatigue, brain fog, poor sleep thanks to night sweats, body aches and pains, and decreased mood, you haven't felt like moving your body consistently or being consistent with gentle nutrition and intuitive eating.

Again, not your fault. It's part of this season of life.
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That's why I'm not a fan of the phrase "got off track" or "need to get back on track."

Both phrases indicate failure.

You are not a failure because of mental health challenges or low motivation (aka capacity or body battery).

You have the interest, desire, and determination. There's just not enough energy or mental bandwidth. You're not broken!

Try this phrase instead.

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"Just keep liv'n" from Matthew McConaughey

Try these 3 strategies to "just keep liv'n:"​
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1. Shift your mindset to compassionate curiosity instead of self-judgment.

When you need to drop a ball, intentionally or unintentionally, take a step back and look at the whole context of your day. What happened?

Where did the shitake hit the fan? Walk yourself back through your day with curiosity, not judgment. Then offer yourself compassion. You're doing the best you can.

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2. Practice, not perfection. Practice gentle nutrition, joyful movement, and activities that relieve stress when possible. Try to do at least one of them most days instead of trying to do all three every day. Work with the capacity you have. Enough is enough.
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3. "Simplify to amplify." Choose 1-2 behavior-based goals to work on every month, instead of weekly. Give yourself time to get the foods, resources, and routine you need to make the behaviors become habits.
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​Read more in this blog post:

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If you feel overwhelmed, anxious, low motivation, or have no more f*cks to give, cut yourself some slack.

Be strategic by working with the capacity you have. It's okay to work smarter, not harder - especially during menopause.

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Which "just keep Liv'n" strategy resonates with you the most?

Hit reply! I love reading your comments and experiences - hands down the best emails I get!

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Have a great weekend savoring food and your body, Reader

Amanda

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PS: If you feel overwhelmed, anxious, depressed, or have no more f*cks to give, cut yourself some slack. This doesn't mean giving up on your health goals. Despite good intentions, dropping the ball happens in your 40s and 50s. Try 3 unexpected ways to meet your health goals. Click here to read the blog post!​
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