Menopause Support Toolkit
Tool • Gate: Women’s Mental Health
Menopause Support Toolkit
Purpose / Reason
Steady sleep, mood, and cognition during perimenopause/menopause.
Answer to: “How do I balance caregiving and self-care?” How to Apply
1) Track hot flashes, sleep, mood for 2 weeks.
2) Implement evening routine: lights down, breath 5 min, cool room.
3) Add strength training 2×/week; schedule check‑ins. How & Why It Works
• Sleep regulation calms mood volatility.
• Strength + routines support cognitive and metabolic health. Results & Goals
• Fewer night wakings; calmer mornings.
• Improved focus and productivity.
• Greater body confidence amid changes. References
Steady sleep, mood, and cognition during perimenopause/menopause.
Answer to: “How do I balance caregiving and self-care?” How to Apply
1) Track hot flashes, sleep, mood for 2 weeks.
2) Implement evening routine: lights down, breath 5 min, cool room.
3) Add strength training 2×/week; schedule check‑ins. How & Why It Works
• Sleep regulation calms mood volatility.
• Strength + routines support cognitive and metabolic health. Results & Goals
• Fewer night wakings; calmer mornings.
• Improved focus and productivity.
• Greater body confidence amid changes. References