As a business owner, I’ve always prided myself on my ability to juggle multiple tasks, maintain high energy levels, and stay sharp throughout the day. However, when I entered perimenopause, I found myself facing a new set of challenges that I hadn’t anticipated.
It started with hot flashes. I would be in the middle of a crucial Zoom call or going live on social media when suddenly, a wave of heat would wash over me. It felt like someone had cranked up the thermostat to 100 degrees! These hot flashes would come and go throughout the day, sometimes occurring up to 10 times. It was disorienting and uncomfortable, but I learned to power through, focusing on my breathing and the task at hand.
Next came the sudden need for naps. As someone who had always been energetic and driven, I was surprised to find myself feeling exhausted in the afternoons. Brain fog would set in, making it difficult to concentrate and stay productive. At first, I tried to push through, but I quickly realized that this wasn’t sustainable. I had to learn to listen to my body and give myself permission to rest when needed.
As I navigated these new challenges, I discovered several strategies that helped me manage my perimenopausal symptoms while still running my business effectively. Here are some of the tips that have worked for me:
1. Prioritizing Sleep
One of the most important things I’ve learned during perimenopause is the value of a good night’s sleep. Aiming for 7-9 hours of quality sleep each night has made a significant difference in my energy levels, mood, and cognitive function. To improve my sleep, I’ve established a consistent bedtime routine, which includes winding down with a book or relaxation exercises, avoiding screens for at least an hour before bed, and keeping my bedroom cool and dark.
2. Incorporating Exercise
Regular physical activity has been a game-changer for managing my perimenopausal symptoms. As a dog owner, I’m fortunate to have a built-in exercise buddy. My daily walks with my furry companion help me easily achieve my goal of 10,000 steps per day, ensuring that I maintain a consistent level of physical activity. In addition to these walks, I make sure to schedule weekly Pilates sessions, which help me maintain strength, flexibility, and mental clarity. And yes, I know I should add some weight lifting and I’m already researching gyms in my area.
3. Embracing Flexibility
Perimenopause has taught me the importance of being flexible and adaptable. Instead of trying to power through long, uninterrupted work sessions, I now break up my day into 90-minute intervals. This approach, based on our body’s natural ultradian rhythms, allows me to maintain focus and productivity while also giving myself permission to take breaks when needed. If I feel a sudden energy dip or brain fog setting in, I’ll step away from my desk, take a short nap (no more than 20 minutes), or go for a quick walk to recharge.
4. Nourishing My Mind and Body
Self-care has become non-negotiable during this phase of my life. I make sure to fuel my body with nutrient-rich foods, staying mindful of my sugar intake and opting for herbal tea instead of wine in the evenings (okay, most nights). I also prioritize getting plenty of fresh air and sunlight, as spending time outdoors really makes a difference.
In addition to physical self-care, I think what also makes a difference is nourishing my mind. I’m staying curious and learning new skills and that helps keep my brain engaged and sharp. I’m learning Spanish and as a business owner I’m always looking to learn new strategies, read books on marketing or sales and I actively seek out opportunities for growth and intellectual stimulation.
5. Practicing Self-Compassion
Perhaps the most transformative aspect of my perimenopausal journey has been learning to practice self-compassion. As a driven, high-achieving business owner, I’ve often been hard on myself, expecting nothing less than perfection. However, perimenopause has taught me the value of being kind and patient with myself. I’ve learned to celebrate my wins, no matter how small, and to give myself grace when things don’t go as planned.
Instead of beating myself up over a missed deadline or a less-than-stellar presentation, I now take a moment to acknowledge my efforts and remind myself that I’m doing the best I can. This shift in mindset has not only made me a more compassionate leader but has also helped me maintain a sense of perspective and resilience in the face of challenges.
Navigating perimenopause as a business owner has been a journey of self-discovery, filled with both challenges and opportunities for growth. By prioritizing self-care, embracing flexibility, and cultivating supportive relationships, I’ve been able to manage my symptoms while still running my business effectively. If there’s one piece of advice I can offer to other women going through this transitional period, it’s this: be patient with yourself, trust your instincts, and don’t be afraid to ask for help when you need it.
Remember, perimenopause is a natural part of the aging process, and it’s nothing to be ashamed of. By sharing our experiences and supporting one another, we can create a more open, understanding, and empowering environment for all women in business. So, let’s continue to have these conversations, celebrate our strengths, and embrace this new chapter in our lives with grace, resilience, and a healthy dose of humor
Susanne Rieker is the founder of Midlife etc. She moved to Majorca in Spain with her pup Luna, loving the slow island life in the Med. She’s also a business coach, helping women in midlife build a purposeful online business. Follow her on Instagram @susannerieker.
