EFT for Navigating Perimenopause and Menopause
Perimenopause and menopause mark significant transitions and are important stages in a woman’s life. In this blog, you will learn how Emotional Freedom Techniques (EFT) can help you feel better, manage these changes, and embrace this new phase with confidence and compassion.
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She is a 49-year-old who’s been struggling to keep up with her usual energetic self. Lately, she’s been waking up drenched in sweat, her sleep disrupted by waves of intense heat. During the day, she feels irritable, snapping at her loved ones over small things. Initially, she assumed it was work stress.
Until one day, she forgot an important meeting something she never used to do. “What’s wrong with me?” She wondered. She spoke with her doctor and she realised these could be the first signs of perimenopause.
Are you also noticing changes in your body and emotions that feel overwhelming?
Hot flashes, mood swings, fatigue, and even a sense of loss can make this phase of life challenging.
But what if there was a simple, holistic way to ease your journey through perimenopause and menopause?
Emotional Freedom Techniques (EFT) could be the tool you’re looking for, helping you manage symptoms, regulate emotions, and rediscover balance.
Understanding menopause and its stages
What is menopause?
Menopause is a natural phase of life when your menstrual cycles come to an end, typically around the age of 51. It occurs because your body produces less oestrogen and progesterone, signalling the end of your reproductive years.
Stages of Menopause
Perimenopause: The transitional phase that can last several years. Symptoms like irregular periods, mood swings, and hot flushes may begin.
Menopause: Officially marked by 12 consecutive months without a menstrual period. Symptoms such as night sweats and vaginal dryness often peak during this time.
Post-Menopause: Hormone levels stabilise, but signs may persist or subside depending on your health and lifestyle.
The physical impact of menopause
Hot Flashes
Menopause brings many physical changes that can be challenging. You may experience hot flushes that leave you feeling sweaty, and night sweats that disturb your sleep. Joint pain and stiffness might make movement uncomfortable.
Sleep Disruption
Severe cramps in the abdomen, back, and thighs can make you tired while persistent fatigue can drain your energy for daily tasks. Vaginal dryness is another common issue, causing discomfort in intimacy and daily life.
The musculoskeletal symptoms of menopause
Bone and Muscle Pain
Let’s talk about how menopause can affect your muscles and bones, shall we? It’s more than just feeling a bit stiff in the morning. Hormonal changes during menopause can lead to joint pain, causing inflammation and stiffness in areas like the knees, hips, and hands, making even simple movements feel challenging. The drop in oestrogen levels can also result in bone density loss, increasing the risk of osteoporosis. Additionally, hormonal and metabolic shifts may cause muscle weakness, leaving you feeling less strong and tiring more easily than before.
Fatigue & Restlessness
The psychological impact of menopause
Hard to focus
Menopause can bring some changes to how you feel mentally. You might have "brain fog," where it’s hard to focus or remember things. You could feel more irritable, getting upset easily, or anxious, with constant worry and restlessness it’s a lot to handle. These are just some of the mental shifts menopause can bring.
What are the emotional themes associated with menopause?
Menopause brings up many emotional challenges that women often experience. One common concern is self-image. As the body changes, it can affect how you feel about yourself, and this can challenge your confidence. Another emotional struggle is the fear of aging, where worries about health and energy levels often arise. Many women also go through a sense of loss, especially when thinking about fertility and the passage of time. Lastly, hormonal changes can impact relationships, particularly with partners, leading to added stress in those connections.
Additionally, mood swings can occur, marked by rapid emotional shifts ranging from irritability to sadness. Anxiety, characterised by heightened worry, often linked to physical changes or identity shifts, may also emerge. In some cases, women experience depression, with feelings of hopelessness or low self-worth surfacing. By understanding these emotional experiences, women can start to process their feelings and build a more positive view of menopause.
Science behind menopause
Representative Image
It’s not just a set of sensations, but a biological process with major changes happening in your body. For instance, as oestrogen and progesterone levels drop, you might notice hot flushes, irregular periods, or even a higher risk of bone loss. At the same time, melatonin production decreases, which can explain why sleep disturbances are so common during this stage. And then there’s the decline in androgens, which can impact your energy levels and mood.
Understanding these changes isn’t just about knowing what’s happening, it’s about feeling empowered to steer this situation with awareness and confidence to be better prepared for handling what comes next. When you know the science behind menopause, it’s easier to take steps to support your well-being.
Practical lifestyle tips to deal with menopause with ease
How does a technique like EFT Tapping help with menopause?
Emotional Freedom Techniques (EFT) can be a powerful yet gentle way to support women during menopause. By addressing stress and anxiety, EFT helps ease fears and uncertainties about the physical and emotional changes that come with this phase of life. It promotes calmness and control, alleviating symptoms like hot flushes, insomnia, and mood swings. This simple tapping technique supports emotional balance, helping women feel more in control of their experiences.
EFT also aids in improving self-image and managing physical discomfort. When women feel changes in their bodies during menopause, it can lead to concerns about appearance and physical discomfort. By addressing these emotions, EFT encourages self-acceptance and a more positive connection with the body. Regular tapping has also been shown to reduce the intensity of symptoms such as fatigue and sleep disturbances, making daily life more comfortable.
Beyond physical relief, EFT offers a positive outlook during menopause. It helps process emotions such as grief or loss over youth and fertility, paving the way for peace and acceptance. Additionally, EFT strengthens relationships by helping women manage emotional challenges that might affect communication and intimacy. With its holistic and non-invasive approach, EFT encourages women to embrace menopause with balance, confidence, and resilience.
Do you ever feel like menopause has taken away your attractiveness?
Let’s explore some common beliefs women may have during menopause and how EFT can help shift them:
Many women struggle with thoughts like, “I’m no longer attractive”, “My best years are behind me,” or “Menopause will ruin my relationships”? These thoughts can make you feel like the best parts of your life are over, or like your changing body and emotions will drive a wedge between you and your dear one. These beliefs might hold you back, but they don’t define your condition.
EFT (Emotional Freedom Techniques) helps you gently address these thoughts. By tapping on specific points while acknowledging these feelings, you can start to let go of limiting beliefs. You can replace them with affirmations such as, “I am worthy and beautiful in every stage of life”, “This phase brings new opportunities for growth and joy,” or “Menopause doesn’t define my relationships, they have matured and my bond with loved ones have strengthened with a passage of time.”
With EFT, you’re not just managing menopause, you’re actively reshaping your mindset to feel more confident, and at peace with yourself.
If you are new to the concept of Emotional Freedom Technique (EFT), download the EFT Tapping Booklet now.
Emotional Freedom Techniques (EFT): EFT Tapping to Overcome Insecurity During Menopause
I have used insecurity as an emotion, feel free to replace it when you work on distinct feelings or issues relating to menopause.
Step 1:
Address the Physical Sensations of Insecurity During Menopause
The first step is to explore the physical sensations in the body associated with public speaking fear. The idea is to notice what happens with your thoughts and emotions when you tap so that you can go deeper and explore the root cause of the issue.
1.
Connect with the physical nature of the insecurity
Notice where in the body you feel the insecurity related to menopause. Ask yourself questions to explore the sensations:
- Where do I feel this insecurity in my body?
- What is its color, texture, size, or shape?
- Are the sensations rough, smooth, heavy, or light?
2.
Measure the intensity of the insecurity
Ask, "What number is this insecurity at right now, where 10 is very high and 1 is very low?" Trust whatever number comes up spontaneously.
3.
Begin Tapping on the Karate Chop Point (Side of the Hand)
Say the following setup statement 3 times:
“Even though I feel this insecurity in my [specific body part] during menopause, and it’s at a number [e.g., 7], it’s [color/texture], I deeply and completely love and accept myself.”
4.
Tap on the facial and upper body EFT Tapping Points using phrases:
Eyebrow: “I feel so insecure about the changes happening in my body…”
Side of the Eye: “These hormonal shifts are making me doubt myself…”
Under the Eye: “I feel unsettled because I don’t recognize myself anymore…”
Under the Nose: “It’s overwhelming to feel this loss of control over my emotions…”
Chin: “I’m frustrated by how this insecurity impacts my confidence…”
Collarbone: “I wish I could feel secure and balanced during this transition…”
Under the Arm: “All this self-doubt and uncertainty about this phase of life…”
Thumb: “I feel insecure because I don’t know how to handle these changes…”
Index Finger: “I’m struggling with feeling less vibrant and energetic…”
Middle Finger: “This insecurity makes me question my worth and value…”
Little Finger: “I’m carrying the weight of these changes and the fear of what’s next…”
5.
Close the round by tapping on the Karate Chop Point again:
“Even though I feel this insecurity in my [specific body part], and it’s at a number [specific number], it feels [color/texture], I deeply and completely love and accept myself.”
6.
Relax
Take a deep breath in and out. Drink a sip of water to help release any lingering tension.
7.
Test
Reassess the intensity of the insecurity.
Ask yourself:
What number is the insecurity at now?
How do I feel about it?
Has the sensation or color changed?
Repeat the process if the number hasn’t decreased significantly.
Step 2:
Address Root Memories of Insecurity During Menopause
Identify and clear past memories or experiences of insecurity using techniques like the Tell the Story or the Movie Technique. These techniques help uncover deep-rooted emotions contributing to insecurity during menopause.
Step 3:
Step 3: Identify and Shift Limiting Beliefs About Menopause
Uncover any limiting beliefs tied to menopause and insecurity. Common examples include:
“I’m not as valuable anymore” → Shift to “I am valuable at every stage of life.”
“I’m losing my identity” → Shift to “I am discovering a new and empowered version of myself.”
Step 4:
Close with Positive EFT Tapping to Embrace Confidence During Menopause
End with positive tapping sequences to reinforce security and self-confidence. Examples:
“Even though I felt insecure about menopause, I now choose to embrace this stage of life with confidence.”
“Even though these changes felt overwhelming, I open myself to feeling balanced and secure.”
“Even though I struggled with insecurity, I now step into this new phase with self-love and acceptance.”
By following these steps, you can release insecurity during menopause and rediscover your inner confidence.
EFT (Emotional Freedom Techniques) helps you gently address these thoughts. By tapping on specific points while acknowledging these feelings, you can start to let go of limiting beliefs. You can replace them with affirmations such as, “I am worthy and beautiful in every stage of life”, “This phase brings new opportunities for growth and joy,” or “Menopause doesn’t define my relationships, they have matured and my bond with loved ones have strengthened with a passage of time.”
With EFT, you’re not just managing menopause, you’re actively reshaping your mindset to feel more confident, and at peace with yourself.
Emotional Freedom Techniques (EFT) have been effective in helping women manage various menopausal symptoms through both psychological and physical support:
The research on the "Effect of Emotional Freedom Technique (EFT) on Depression in Postmenopausal Women" was conducted from May 1, 2024, to November 30, 2024. The study aimed to assess the effectiveness of EFT as a non-pharmacological treatment for these issues. Results showed that EFT significantly reduced both menopausal symptoms and depression. This evidence suggests EFT could be a valuable alternative in midwifery and nursing care for postmenopausal women (1)
Case Studies supporting the efficacy of EFT Tapping while steering the phase of menopause
Here are some case studies supporting the efficacy of EFT Tapping while steering the phase of menopause:
1.
Case 1: EFT and cycle changes
A female EFT practitioner experiencing menopause reported symptoms including irregular menstrual cycles, heavier bleeding, painful cramping, and other discomforts. Initially, she managed these symptoms with herbal remedies but found them inconsistent due to irregular usage. As her symptoms worsened, she turned to Emotional Freedom Techniques (EFT) for relief.
The practitioner reported significant relief from menstrual irregularities, cramps, and menopausal symptoms after applying EFT. She noted improved beliefs and attitudes toward her body, with physiological symptoms diminishing in intensity and duration. EFT was effective in reducing acute pain and managing chronic signs, offering an empowering, drug-free alternative. (2)
2.
Case 2: EFT and hot flashes
Nancy O' Hanna was getting hot flashes and chills. She then applied EFT to her various signs. The symptoms subsided almost immediately and, for the last two months, have appeared only occasionally and with minimal severity. When they do appear, Nancy applies a round or two of EFT and they fade completely and were not present at the 7-month follow-up. (3)
Think about the other side of menopause
There’s freedom on the horizon. No more periods, a steadier emotional state, and often a renewed sense of clarity. Many describe this phase as a time of rediscovery a chance to embrace wisdom and live with intention.
One friend shared this insight: “I used to think resting meant I was weak. Now, I see it as essential for my well-being.” Powerful, isn’t it?
CONCLUSION
Menopause isn’t just an end, it’s a rich beginning full of transformation. It is not a disease or an illness, it’s a natural evolution. It’s a time to pause, reflect, and perhaps redefine how you care for yourself. Self-care becomes non-negotiable, whether it’s adjusting your diet, prioritising sleep, or finding moments of stillness.
By integrating tools like EFT, cultivating self-compassion, and leaning on community, this phase can be one of growth, self-discovery, and empowerment. Each symptom or challenge is an invitation to pause, care for yourself, and step into a new chapter of life with grace and courage.
Love,
Dr Rangana Rupavi Choudhuri (PhD)
P.S. Want to discover if EFT is right for you? Book a Complimentary Discovery call.
Menopause can be a challenging transition, but Emotional Freedom Techniques (EFT) can offer much-needed relief. By using EFT Tapping, women can effectively manage the emotional and physical symptoms associated with menopause, such as mood swings, hot flashes, and stress. This technique helps release underlying emotional blockages, promoting a sense of calm, balance, grace, and resilience. Integrate EFT into your wellness journey to experience a smoother, more balanced menopause.
References:
2. https://www.palaceofpossibilities.com/post/using-eft-for-menopause-hot-flashes-and-chills
"Menopause is like autumn leaves falling, it's a natural shedding of the old to make way for the new.”
- Patricia Akins
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