Self-Worth During Perimenopause and Menopause: Rediscovering Ourselves in Midlife

There’s a quiet moment in many women’s lives when we pause and ask: Who am I now?

For some, it sneaks in slowly; for others, it crashes in like a storm. This question often comes not from crisis—but from change. From the hormonal shifts of perimenopause and menopause, the changing shape of our bodies, the evolving rhythm of our lives. And with it, our sense of self can feel... shaken.

In a world that worships youth, efficiency, success growth and vitality, what does it mean to move through midlife with confidence and clarity?

How do we hold onto—or rediscover—our worth while being challenged and distracted?

The Invisible Weight of Midlife

Let’s be real: we don’t need the extra challenge of rollercoaster perimenopausal hormonal shifts to make this phase of life harder. Careers often peak. Family demands pile up—and at the same time, my kids need me less as they become teenagers with their own hormonal ups and downs.

We may be caring for aging parents, questioning our relationships, longing for a career change—or finally stepping into one.

AND IF THAT’S NOT ENOUGH, our hormones shift gears.

Perimenopause isn’t just about hot flashes and irregular cycles—it’s a full-body, whole-being transformation: physical, mental, emotional. It’s often compared to puberty for good reason—our internal chemistry is rewriting itself. But unlike adolescence, we’re rarely given the space or compassion to move through it.

What Happens to Our Self-Worth?

Research shows that self-esteem often dips during menopause—and it’s not hard to see why.

Our culture links worth to appearance, productivity, and control. Menopause challenges all three.

Our bodies may soften, slow, or surprise us. Fatigue creeps in. Focus flickers. We feel different… and sometimes, unfamiliar to ourselves.

The Foundations of Self-Worth

Self-worth is so much more than feeling confident about our outer appearance. It’s knowing that you are worthy of love and respect, worthy of the job you have, worthy of being liked and acknowledged by friends, colleagues, and family.

You are worthy of all you want and desire—even on the days you can barely get out of bed, feel shitty and low, want to disappear, not cook another meal, write another email, or just be alone for a while—because that’s how we women often feel during hormonal changes.

Self-worth isn’t static—it’s something we practice. It begins with taking good care of yourself. When you show yourself that you’re worth the time and space, and keep practicing that with gentleness and repetition—like any practice—you’ll start to feel it.

Ask yourself:

• What do I need?

• What brings me joy?

• What is one small thing I can do right now that will make me feel better?

• Where do I feel most like myself?

KEEP IT SIMPLE. KEEP IT KIND.

Mind-Body Practices to Rebuild Connection

As a yoga teacher, practitioner, and woman walking this very path, I’ve found profound support in various practices, moving with ease and grounding routines. Here’s how certain techniques can gently restore our inner sense of worth:

Mantra Meditation for Self-Compassion

Try repeating phrases like:

• I am enough.

• I trust my inner strength.

• I trust my inner wisdom (woman)

These mantras rewire our inner dialogue over time. They remind us of our inherent value—especially on the days we forget.

Loving-Kindness Meditation (Metta Bhavana)

Start with yourself: May I be happy. May I be healthy. May I be at ease. Then extend it to others.This isn’t just about being “nice.” It’s about cultivating deep inner kindness—something many of us have withheld from ourselves for years.

Walks in Nature

Try this: Next time you walk, let it be meditative. No phone, no podcast. Just you, your breath, and the path. Ask:

• How do I feel today?

• What do I need to let go of?

• What do I want to invite in?

Notice how your steps become steadier—not just on the ground, but in your life.

Illustration by Noortje van Wely, https://nl.linkedin.com/in/noortje-van-wely-bb498062

Pranayama (Breathwork) for Inner Strength

Breath is power. Practices like the Ocean Breath and Nadi Shodhana (Alternate Nostril Breathing) anchor us in calm and cultivate resilience.When we breathe with intention, we tap into a well of inner strength—subtle but profound.

Yoga to Reclaim My Inner Strength

Moving through strong flows with ease and softness—reignites a deep sense of vitality and confidence. Yoga has always been my go-to SOS remedy, and during menopause, its benefits are even more profound. It’s become my daily, non-negotiable practice—a lifeline that supports both my body and mind.

Pause and Reflect

After practice, take a moment to notice your self-talk. You might ask:

• What am I proud of today?

• What do I appreciate about my body right now?

• What’s one thing I did today that was kind to myself?

These reflections build the foundation of self-worth—bit by bit, breath by breath.

Daily Journaling Prompts to Rewire Your Inner Narrative

Writing can be a healing mirror. Here are a few prompts I often recommend:

• How am I am feeling right now?

• With self-compassion, I acknowledge these feelings and give myself permission to:...

• How do I feel physically, emotionally, and mentally?

These questions gently guide us back to truth: we are far more than how we look.

Let Go of Control. Let In Compassion.

One of the most liberating things we can do in menopause is release the illusion of control—especially over our changing bodies. The truth is, our bodies are not betraying us. They are evolving. Aging is not a flaw; it’s a privilege denied to many.

We don’t need to fix ourselves—we need to support ourselves.

Please know: you’re not alone, and feeling better is always possible. Reach out. Share.

Be kind to yourself.

Because we deserve to thrive

I’ve devoted myself to this work—not just because it’s important, but because it’s personal.

I’ve trained with the brilliant Petra Coveney in Menopause Yoga, read the science, soaked in the podcasts, and sat in the stillness of my own mat.

Why?

Because we deserve to thrive. We deserve to feel powerful, joyful, connected, and deeply worthy—not in spite of menopause, but through it.

We are not declining. We are blooming into a deeper version of ourselves.

I am excited to offer you a space here for movement, reflection, community, and rediscovery.

💌 Sign up for here if you are interested in upcoming workshops and events!

Together, let’s reclaim this time of life—not as something to endure, but as something sacred.

A season of growth, power, and unapologetic self-love.

Through my Soul-based Coaching, Menopause Yoga, and Beauty Makeup services, I support women in rebuilding self-worth from the inside out—helping them feel seen, supported, and radiant at every age!

If this speaks to you, don’t hesitate to reach out—I’d be honored.

With gratitude for the women before us, and in solidarity with those beside us—

You are enough. You are powerful.

From the heart,

Jenny