Episode Overview

If you've been reaching for a glass of wine or a G&T at the end of a long day, you're not alone — and you're not being judged. But if you're navigating perimenopause or menopause, it's worth asking: is alcohol actually helping, or is it quietly making your symptoms worse?

In this episode, Roberta Bass explores the connection between alcohol and menopause symptoms, why so many women use it as a coping strategy, and — most importantly — what to try instead.

What You'll Learn

• How alcohol affects key menopause symptoms including hot flushes, anxiety, sleep and brain fog
• Why alcohol feels relaxing short-term — and what it's actually doing long-term
• The difference between social drinking and using alcohol as a coping strategy
• Practical, realistic ways to reduce your intake without feeling deprived
• Healthier alternatives that give you the same relaxation and me-time benefits
• Signs that alcohol use may need professional support
• Sleep strategies to replace the nightcap habit

Key Takeaways

• Alcohol worsens hot flushes — there is evidence to show this
• Even if alcohol helps you fall asleep, it reduces sleep quality and increases night waking
• Poor sleep makes brain fog, anxiety and emotional wellbeing significantly worse
• Drinking every evening to relax is a pattern worth examining — not a personal failing
• Small reductions (choosing one drink instead of two, making a G&T weaker) can make a real difference
• 0% alternatives, mocktails and longer mixer drinks can preserve the social ritual without the hormonal impact

Who This Episode Is For

This episode is for women in perimenopause or menopause who:

• Find themselves drinking most evenings to wind down
• Wake up after drinking feeling unrefreshed or more anxious
• Use alcohol to manage stress or help get to sleep
• Want to reduce their intake but aren't sure how to replace the habit
• Are wondering whether alcohol could be making their symptoms worse

Resources Mentioned

• Free Menopause Masterclass — understand your symptoms and start making lifestyle changes (link below)
• Previous sleep episodes —
  • Setting the stage for sleep- A Menopause night time routine
  • The Science of Sleep: How Hormones, Menopause & Lifestyle Affect Your Rest

Send us Fan Mail

www.thriveandshinewomenswellness.co.uk

Free Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watch

Supporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.

Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

If menopause has knocked your confidence, you're not alone. In this episode we look at why self-esteem takes such a hit during menopause — and what you can do about it at a deeper, subconscious level. Because you can wear all the right colours and still walk into a room feeling invisible.

Why menopause affects confidence Weight gain, poor sleep, hot flushes, slowing metabolism — these symptoms don't just affect us physically. They quietly erode how we feel about ourselves too.

What you'll learn Using my ESSE Framework (Explore, Evaluate, Shift, Embed), we work through how to identify the patterns holding you back and start changing them — with practical tools including journaling, visualisation, positive affirmations, posture and movement.

The key takeaway Confidence comes from how you see yourself, not just what you wear. And that can be changed.

Want more support? My Subconscious & Mindset Mini Course walks you through the ESSE Framework with a full workbook. I also offer one-to-one hypnosis sessions online. All details in the links below. 💛

Send us Fan Mail

www.thriveandshinewomenswellness.co.uk

Free Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watch

Supporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.

Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this episode, I share my experience of going for a colour analysis and how it made me reflect on something much deeper than just clothes.

We often think confidence comes from how we look—but actually, it’s about how we feel in ourselves.

I talk about how many women, especially during perimenopause, lose confidence in their appearance, stop making the effort, and start putting themselves last. And why that isn’t about vanity—it’s about self-worth.

In this episode, I cover:

• Why we often dress for practicality rather than how we feel
• The connection between clothing, confidence, and self-perception
• How body changes during perimenopause impact self-esteem
• Why waiting to “feel better” before making an effort keeps you stuck
• The importance of dressing for yourself—not for others

Key takeaway:
You don’t need to change your body to feel better—you need to change how you treat yourself now.

A question to reflect on:
Do you dress for comfort, for fashion, or for how you feel?

And what could you tweak—even slightly—to feel a bit better in yourself?

Support & next steps:

If you’re struggling with confidence, motivation, or feeling like yourself again during perimenopause, support is available.

You don’t have to figure it all out on your own.

Send us Fan Mail

www.thriveandshinewomenswellness.co.uk

Free Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watch

Supporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.

Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this episode, I share a personal story about the challenges of parenting a teenager—and how it surprisingly mirrors the experience of perimenopause.

We explore how hormonal fluctuations affect behaviour, emotions, and reactions, and why this can create tension in the home—especially when both parent and child are struggling at the same time.

More importantly, we look at what we can learn from this… including why prioritising yourself is not selfish, but essential.

In this episode, we cover:

• Why teenage behaviour isn’t just “attitude”
• The hormonal similarities between teenagers and perimenopause
• The concept of the “sandwich generation”
• Why self-care becomes non-negotiable in midlife
• How your reactions influence others (especially your children)
• Simple ways to start prioritising yourself—even when life is busy

Key takeaway:
You don’t need more time—you need to give yourself permission to come first sometimes.

Support & Resources:

• Explore support for menopause symptoms
• Listen to previous podcast episodes for practical strategies
• Get in touch for 1:1 support

Send us Fan Mail

www.thriveandshinewomenswellness.co.uk

Free Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watch

Supporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.

Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

Have you ever been told to “just get on with it” after surgery?

In this episode, I share a real patient story that highlights a much bigger issue in women’s health: the lack of support, follow-up, and education after major gynaecological surgery.

This patient had a full abdominal hysterectomy and was placed into surgical menopause—yet received little to no guidance on recovery, long-term health, or how to manage her symptoms.

And sadly, this isn’t unusual.

Across my career as a women’s health physiotherapist, I’ve seen the same pattern time and time again:
Women undergoing major surgery, then being left to manage recovery alone.

Why this is a problem

Unlike orthopaedic surgery (such as hip or knee replacements), where patients receive:

• Structured rehabilitation
• Routine physiotherapy
• Clear recovery milestones
• Ongoing follow-up

Women’s health surgery often comes with:

• Minimal or no follow-up
• No routine physiotherapy
• Little education on recovery
• No clear guidance on what’s normal

This includes:

• Hysterectomy
• C-section recovery
• Other gynaecological procedures

The long-term impact

Recovery isn’t just about the first few weeks.

For many women, especially those entering surgical menopause, there are longer-term considerations, including:

• Pelvic health issues (incontinence, prolapse)
• Pain and function
• Bone health
• Heart health
• Brain health
• Managing menopause symptoms

Without support, many women are left feeling:

• Confused
• Frustrated
• Unsupported
• Unsure where to turn

Why this matters

Every woman will experience menopause, and many will undergo some form of gynaecological treatment or surgery.

Yet the level of support does not match the scale of the need.

While the NHS provides incredible care under pressure, there remains a significant gap in:

• Education
• Follow-up
• Long-term support

What you can do

If you’ve had surgery or are struggling with menopause symptoms:

• Don’t be fobbed off
• Ask questions
• Write things down before appointments
• Ask for referrals to specialists
• Seek support if you’re unsure

You deserve proper guidance and support.

💬 Need support?

If you feel like you’ve been left to get on with it, you don’t have to manage this alone.

You can reach out to me for support, either:

• In person
• Online

Or I can help guide you to the right support locally.

🔗 Connect with me

👉 Instagram: https://www.instagram.com/thriveandshinewomenswellness/

👉 Facebook: https://www.facebook.com/Thriveandshinewomenswellness

Send us Fan Mail

www.thriveandshinewomenswellness.co.uk

Free Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watch

Supporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.

Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

Do you struggle to switch off at the end of the day?
Feel like your mind is constantly racing, even when you’re trying to relax?

In this episode, I share how something simple—doing a jigsaw—has become a powerful way for me to switch off, reduce stress, and bring myself back into the moment.

After years of not doing them, I recently found myself drawn back to jigsaws. What started as a bit of nostalgia quickly became something I now genuinely look forward to each day. But more importantly, it’s highlighted something we’re often missing in modern life: true mental rest.

We spend so much time:

• On our phones
• Thinking, planning, and problem-solving
• Moving from one task to the next

But we rarely give ourselves time to slow down and let our nervous system settle.

Why switching off matters (especially in menopause)

Chronic stress doesn’t just affect how we feel mentally—it has a real physical impact on the body.

When stress levels remain high:

• Cortisol (our stress hormone) increases
• Sleep can be disrupted
• Energy levels fluctuate
• Brain fog can worsen
• Blood sugar can become less stable

During perimenopause and menopause, this becomes even more important. As hormone levels change, the body relies more on other systems (like the adrenal glands), which are also responsible for managing stress.

This means that ongoing stress can make menopause symptoms feel worse.

The role of mindfulness (and why simple things work)

What I’ve found with doing a jigsaw is that it forces you to:

• Focus on one thing
• Block out distractions
• Be fully present

That’s essentially mindfulness—but without needing to sit still or “try to meditate”.

It’s simple, practical, and actually enjoyable.

And it doesn’t have to be a jigsaw.

Other options could include:

• Colouring
• Drawing or painting
• Knitting or crochet
• Any creative activity that brings you into the moment

The key is finding something that:

• Feels easy
• Requires focus
• Helps calm your nervous system

Why this matters for your health

Taking even a few minutes each day to slow down and switch off can:

• Reduce stress levels
• Support better sleep
• Improve focus and clarity
• Help manage menopause symptoms more effectively

It’s not about doing more—it’s about creating space to reset.

Let’s make it practical

What could you do this week to give yourself a few mindful minutes?

It doesn’t need to be complicated.
It just needs to be something you’ll actually do.

💬 Let me know

I’d love to hear from you—what are you going to try this week?

👉 Instagram: https://www.instagram.com/thriveandshinewomenswellness/

👉 Facebook: https://www.facebook.com/Thriveandshinewomenswellness

Come and share what helps you switch off—or whether you’re a jigsaw person!

Send us Fan Mail

www.thriveandshinewomenswellness.co.uk

Free Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watch

Supporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.

Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

What if you stopped comparing yourself to everyone else and simply allowed yourself to be? In this episode, Roberta explores a clip featuring Stephen Fry and Robin Williams, where Fry makes a striking observation: animals don’t try to be other animals — but humans try to be someone else every single day.

During perimenopause and postmenopause, when identity shifts are already happening — physically, emotionally, and socially — comparison becomes even more damaging. Hormonal changes lower resilience, increase cortisol, and intensify symptoms such as anxiety, overwhelm, fatigue, hot flushes, and disrupted sleep. Trying to be your younger self, or trying to match the filtered lives you see online, only ramps up stress.

In this episode, Roberta breaks down why comparison is so corrosive at this stage of life, how it feeds perfectionism and low self-esteem, and why this matters biologically — not just psychologically. More importantly, she explains how to step out of the comparison trap using her EESE Framework™, a practical process for exploring, evaluating, shifting, and embedding new subconscious patterns.

In this episode, you’ll learn:

• Why comparison is heightened during perimenopause
• How cortisol, stress, and hormonal changes worsen symptoms
• Why perfectionism and “keeping up” make midlife feel harder
• How social media distorts reality and fuels low self-worth
• The danger of comparing your “outtakes” to someone else’s “showreel”
• How to shift unhelpful patterns using the EESE Framework™
• Practical tools such as journaling, reframing, visualisation, and affirmations
• Why becoming “more yourself” — not more like others — is key to wellbeing in midlife

This conversation is ideal for women who feel lost, pressured, or not “good enough” as their identity evolves in menopause. It offers both insight and practical, evidence-informed strategies to help you reconnect with who you truly are.

Support Mentioned in This Episode

If you’re ready to change long-standing patterns and let go of comparison:

• Subconscious & Mindset Mini Course — learn the EESE Framework™ step by step https://www.thriveandshinewomenswellness.co.uk/sc-minicourse
• CONTROL Sessions — 1:1 subconscious work to shift unhelpful patterns
• Menopause MOT — personalised support for your symptoms, mindset, and overall wellbeing

Send us Fan Mail

www.thriveandshinewomenswellness.co.uk

Free Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watch

Supporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.

Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

When was the last time you laughed so hard you cried? In this episode, Roberta explores why laughter isn’t just something that “feels nice” — it has measurable effects on your stress hormones, nervous system, and emotional wellbeing. And during perimenopause, when life often feels heavier and your resilience drops, laughter becomes even more powerful.

Drawing on real moments from her Pilates classes (including giggle fits, seal noises, and the one client who can’t stop laughing during relaxation), Roberta explains how humour plays a vital role in helping women reconnect, release tension, and feel lighter — even when symptoms like low mood, fatigue, anxiety, or overwhelm are at play.

You’ll also hear how hormonal changes during perimenopause affect cortisol, inflammation, sleep, brain fog, and emotional regulation — and why laughter literally counteracts many of these changes.

In this episode, you’ll learn:

• How laughter lowers cortisol and reduces the stress response
• Why perimenopause makes everything feel heavier — and how laughter cuts through it
• The link between humour, connection, oxytocin, and emotional safety
• How shared laughter improves mood, cognition, and tension in the body
• Practical ways to bring more fun and silliness back into midlife
• Why adults laugh far less than children, and why that needs to change
• Real examples from Pilates classes that show how movement + humour support mental wellbeing

This episode is perfect for anyone who feels overstretched, disconnected, or stuck in a cycle of stress and seriousness. A few moments of laughter won’t fix everything — but it gives your nervous system a break, tips a little water out of your stress bucket, and helps you feel more like yourself again.

Support Mentioned in This Episode

If your stress feels constant or you’re struggling to lift your mood:

• Local Pilates classes for movement, connection, and a good giggle
• Menopause MOT for personalised support
• CONTROL sessions for subconscious patterns that feed stress and overwhelm

Send us Fan Mail

www.thriveandshinewomenswellness.co.uk

Free Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watch

Supporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.

Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.