Empowering Your Menopause Journey with Emotional Freedom Techniques and Mindfulness Based Cognitive Therapy

World Menopause Day Special

As an Advanced practitioner of Emotional Freedom Techniques (EFT) and Mindfulness Based Cognitive Therapy (MBCT), I’ve had the privilege of supporting women through the unique transitions that life brings—one of the most profound being menopause. On World Menopause Day, it feels important to highlight how these therapeutic tools can empower women during this natural yet often challenging phase of life.

Menopause is much more than a series of physical symptoms; it’s an emotional and psychological shift that can trigger stress, anxiety, and even feelings of loss or confusion. While hormone fluctuations may be at the core of these changes, the emotional landscape of menopause is where EFT and mindfulness-based therapies can be transformative.

What is Emotional Freedom Technique (EFT)?

EFT, also known as “tapping,” is a powerful tool that combines elements of cognitive therapy with acupressure techniques. It involves tapping on specific meridian points on the body while focusing on emotional distress or negative beliefs. This helps release energetic blockages that contribute to stress, anxiety, and unresolved emotions.

During menopause, many women experience heightened emotional sensitivity, which may manifest as anxiety, irritability, or sadness. EFT allows us to gently address these emotions, helping to reduce their intensity and restore balance.

The Role of Mindfulness Based Cognitive Therapy (MBCT)

Mindfulness Based Cognitive Therapy (MBCT) combines traditional cognitive therapy with mindfulness practices. Its primary aim is to break the cycle of automatic negative thinking patterns and foster awareness of the present moment. For women going through menopause, MBCT is particularly effective in addressing the mental and emotional shifts that often accompany this stage of life.

Menopause can bring with it many changes—a sense of aging, shifts in identity, and perhaps uncertainty about the future. MBCT helps women reconnect with themselves, stay grounded in the present, and navigate these thoughts with greater compassion and clarity.

Navigating Menopause with EFT and MBCT

Here’s how EFT and MBCT can become your allies during menopause:

1. Releasing Emotional Stress with EFT

The emotional ups and downs of menopause are often related to hormone shifts, but they also tie into deeper, unresolved emotional patterns. EFT allows women to explore these emotions, such as anxiety about aging or sadness about life changes, in a safe, supportive way.

For example, if you’re struggling with a sense of loss or identity during menopause, we can use EFT to tap on that emotion while verbalising what’s coming up for you: “Even though I feel overwhelmed by these changes, I accept and honour where I am right now.” The physical act of tapping helps reduce cortisol (the stress hormone) and calms the nervous system, leading to immediate emotional relief.

By consistently practicing EFT, women can release the layers of emotional tension that often build up during menopause, leading to a greater sense of peace and emotional freedom.

2. Cultivating Mindful Awareness

Mindfulness is about tuning into the present moment without judgment, and this simple yet profound practice can be life-changing during menopause. So much of the emotional distress during this phase comes from fear of the future (What will happen to my body? Will I still feel like myself?) or regret about the past (I miss the younger version of myself, or I wish I had done things differently).

Through MBCT, we focus on building mindfulness skills that help women observe these thoughts without becoming consumed by them. We cultivate the ability to notice a thought like, “I’m afraid of aging,” and rather than spiraling into anxiety, we acknowledge it: “There is fear here.” From this place of awareness, we create space between ourselves and our thoughts, making it easier to choose how we respond.

Mindfulness meditation, body scans, and mindful breathing are some of the tools I cover in sessions to help women stay connected to their bodies and minds. This helps create a sense of grounding, even as emotions shift or symptoms arise.

3. Managing Physical Symptoms with Emotional Awareness

Many physical symptoms of menopause—like hot flashes, fatigue, or sleep disturbances—are exacerbated by emotional stress. EFT can be incredibly effective in managing the emotional triggers that worsen these physical experiences.

For instance, if stress is intensifying your hot flashes, we can tap on the stress itself: “Even though I feel out of control when these hot flashes come, I deeply accept myself.” By addressing the underlying emotion, we often see physical symptoms ease as well.

Likewise, mindfulness can help manage symptoms by teaching women to observe physical sensations with curiosity rather than resistance. When a hot flash begins, instead of tensing up or panicking, mindfulness invites us to say, “Here is a sensation of heat. I feel it, and I breathe through it.” This practice of acceptance often reduces the duration and intensity of the symptoms themselves.

4. Reframing Menopause with Cognitive Shifts

EFT & MBCT also focuses on reframing negative or distorted thoughts about menopause. Many women enter this phase with preconceived notions—some see it as a decline, others as the end of their youth. These thoughts can lead to feelings of despair, inadequacy, or self-doubt.

Through EFT & MBCT, we work on identifying these thoughts and challenging them. Instead of seeing menopause as an ending, we explore ways to view it as a new chapter—a time for growth, wisdom, and deeper connection to oneself. Cognitive shifts like these can transform the way women experience menopause, replacing fear with empowerment.

A Journey of Self-Compassion

At its heart, both EFT and MBCT foster self-compassion. Menopause can be a time of harsh self-criticism, as women feel their bodies and lives are changing beyond their control. These therapies remind us to be gentle with ourselves—to acknowledge the very real challenges but also to approach them with kindness, patience, and understanding.

With EFT, we physically tap into our emotional landscape and release what no longer serves us. With mindfulness, we bring acceptance to the present moment, whatever it may hold. Together, these practices allow us to navigate menopause from a place of strength, resilience, and grace.

Final Thoughts

On this World Menopause Day, I encourage every woman to explore how these practices can support her through the menopausal transition. Whether it’s using EFT to release emotional tension or cultivating mindfulness to stay grounded, the tools of MBCT and EFT empower us to approach menopause not as a burden but as an opportunity for healing and growth.

Menopause is a time of transformation—a gateway into a new phase of life where wisdom and self-awareness flourish. By embracing these holistic practices, we can soften the experience, create more ease in our bodies and minds, and truly honour this powerful journey.

About the Author:

As an Advanced EFT and MBCT practitioner, I specialise in helping women navigate life’s transitions with tools that foster emotional and mental well-being. One of my passions is to empower women to embrace change with mindfulness, compassion, and emotional freedom.