MENTAL & EMOTIONAL WELLBEING (TAHA HINENGARO) Menopause can impact more than your body - it can affect mood, confidence, and mental clarity. Hormonal changes, disrupted sleep, and life pressures may lead to anxiety, low mood, irritability, or brain fog. These experiences are common and valid. Here are some practical tips on how you can care for your mental and emotional wellbeing. • Create a Calming Workspace – Use quiet zones or focus rooms if noise feels overwhelming or you have trouble concentrating. • Plan for Brain Fog – Use tools like task lists, reminders, and calendar alerts to stay organised on busy days. • Take Micro-Breaks – Short breaks during the day can help reset your energy and focus. • Prioritise Sleep – Poor sleep can worsen mood and anxiety. Create a calming bedtime routine, limit caffeine and screens before bed, and keep your room cool. • Move Your Body – Regular exercise like walking, yoga, or swimming boosts mood and reduces stress. • Stay Connected – Talk to trusted friends, whānau, or colleagues. Sharing your experience can reduce isolation. • Share at Work – If you feel safe and supported to do so, consider letting your manager or team know what you’re experiencing and what support might help. You might choose to share during: • Team check-ins – Try using simple tools like a two-word check-in or the traffic light system to express how you’re feeling. • 1:1 conversations – These are a great space for talking with your leader about how you’re doing and explore adjustments that may help ease challenges. • Be Mindful of Good Nutrition – Reduce alcohol, caffeine, and highly processed foods, which can impact mood and sleep. • Recharge Leave – Sometimes we just need a moment to pause, reset, and focus on what we need to fill our cup. Your quarterly AIA Recharge Days are perfect for this. • Practice Mindfulness – Techniques like deep breathing, meditation, or gratitude journaling can reduce stress, anxiety and improve focus. Mindfulness & Wellbeing Apps like Headspace or Calm can help guide you. • Journalling – Research shows that writing down your thoughts and feelings can reduce stress, improve mood, and enhance self-awareness. To get started, set aside a few minutes each day to write freely about your experiences, emotions, or things you’re grateful for.
Resources for Mental and Emotional Health:
EAP Services
AIA NZ’s Whai ora – Employee Wellbeing programme
Flexible working at AIA
AIA Vitality – Inside the psychology of journalling (and how to make it a habit)
AIA Vitality/Groove – Search for menopause under Mental Wellbeing
AIA Mahi Tahi Toolkit – Includes templates and inspiration for Team Check ins
Me@AIA training for leaders to champion wellbeing in their teams
10
Menopause Support Toolkit
Powered by FlippingBook