Why do you suddenly feel like a frustrated stranger in your own body? You just feel off, and your brain feels fuzzy even after that second cup of coffee. Is this menopause brain?
You used to be able to
- rattle off all important dates, birthdays, appointments, and meetings
- keep a mental calendar of every important event, and
- enter a room, and remember what you went in there for.
But now, you check and double-check and even triple-check the calendar before it finally registers. You’ve never had to pay a missed appointment fee before. What’s the deal? Hormonal changes and family changes during this chapter of life can fray your nerves and sap your ability to focus.
A Natural Phenomenon
Welcome to that special stage in life where menopausal symptoms get stacked on top of empty nest syndrome where—you transform into a special creature that sounds like one found from fictitious folklore—the menopausal empty nester.
If you have ever searched for your sunglasses only to find them resting peacefully on the crown of your head, you might be a menopausal empty nester. Alas, it’s not lore, it’s real life. And it’s a normal part of this season of life—like stepping through a portal. Totally normal.
The good news is you’re not alone. Each year over 47 million women enter menopause worldwide. And the frustrating reality of brain fog and difficulty concentrating are common symptoms. In fact it probably doesn’t surprise you to learn that studies show that the effects of menopause on the brain confirm that ‘menopause brain’ is a real phenomenon (Mosconi, 2024).
The truth is the ability to focus and channel your energy now requires new tricks; the old tricks don’t work anymore. It’s time to give your inner menopausal empty nester special attention, compassion, and care.
And next time you feel frustrated, like your brain has left the building, or you’re nerves are about to snap, try these tricks to calm your nerves and focus your energy: mind, body, and spirit.
7 Tricks to Quickly Calm Your Nerves and Focus Your Energy
When you are feeling overwhelmed, there are small shifts you can make right now to instantly calm your nervous system, improve your focus, and help you laugh at life again.
1 Move, Muscles Need To Move.
Feeling stuck, stressed, and stagnant can literally be due to the lack of movement, making your muscles less efficient and more prone to pain (Adisi Health).
Did you know? Just five to ten minutes of brisk walking, stretching, or dancing around your house lowers cortisol (your stress hormone) and releases endorphins (Mayo Clinic). Research shows even small bursts of activity improve mood and fight fatigue.
2 Breathe
If you’re reading this, you’re already breathing and partly doing this one. But there are some breathing techniques you can try to induce a calmer state.
Have you ever tried the Box Breathing technique? It’s where you inhale for 4, hold for 4, exhale for 4, hold for 4, and repeat. It’s so effective at calming anxiety and sharpening focus that Navy SEALs use it in high-stress situations (Cleveland Clinic, 2022). Another breathing technique that helps to calm the nerves and promote mental clarity is called alternate nostril breathing. It’s often practiced in yoga and it’s known as Nadi Shodhana. It is believed to balance the nervous system, reduce stress and promote mental clarity.
It’s incredible how even a small change to the way you breathe can have such a calming effect. Next time you’re feeling overwhelmed, give this a try!
3 Choose Calming Snacks
What you eat really does matter. Magnesium-rich foods like almonds and spinach help regulate mood, while omega-3s from salmon, walnuts, or chia seeds are linked to reduced anxiety and depression symptoms (Harvard Health, 2021). Even a square of dark chocolate can give your brain a serotonin-friendly boost.
When I don’t have a calming snack handy, I use this Chelated Magnesium Glycinate supplement to quickly feel more relaxed and calm.
4 Center Yourself
When overthinking hijacks your brain, use the 5-4-3-2-1 grounding technique: name 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste. Therapists recommend it because it shifts your focus away from spiraling thoughts and back into the present (American Psychological Association).
The key is to find quick tricks that work for you!
Use common breathing exercises, listen to focus music, or even pause for a midday nap; these are some examples of how to reset your energy and bring your attention back to the NOW.
It’s like finding the Mall Map Dot—You are here!
It’s a gift. That’s why they call it the present. LOL
5 Literally LOL
Studies show laughter—whether genuine or intentional “laughter yoga”—lowers blood pressure, reduces stress hormones, and boosts serotonin (Mayo Clinic, UCLA studies). And yes, even fake laughter can trigger the same brain chemistry even for the menopause brain.
6 Spell It Out
Feeling burnt out, write it down. Journaling for as little as five minutes a day helps process emotions and reduces stress (APA research, 2018).
You don’t need to be poetic—just dumping your thoughts onto paper creates mental clarity.
To find journal prompts for restoring mental clarity, balancing emotions, and recharging your energy, check out this post Shift Your Energy with Less Noise, More You.
7 Phone a Friend
Research shows a 10-minute supportive conversation with a friend or loved one can lower blood pressure and release oxytocin, the bonding hormone that reduces stress (Stanford University, 2017).
Tiny Changes Can Spark Big Relief
Feeling anxious, sad, or stressed doesn’t mean you’re stuck—it means your body and brain need a reset. The good news? It doesn’t take much. Whether it’s a brisk walk, a brief conversation with a friend, or a quick laugh at a silly video, these tiny shifts can flip your energy and brighten your day.
You don’t have to do them all—just pick one the next time life feels heavy. Because sometimes, feeling better isn’t about overhauling your life—it’s about changing your energy, one small step at a time.
Fun Fact About Menopause Brain
Studies have found that the impact of menopause on the brain is much greater than previously known. You can take a deep dive and learn more about research being done related to Menopause and the Brain, as well as find some of the latest insights and findings, in this book The Menopause Brain by Dr. Lisa Mosconi. It’s fascinating!