With the onset of hormonal changes, many women feel an increasing sense of inner chaos each day. Stress, mental overload, and a sense of internal disorder often create a strong urge to bring order to the external world—at home, at work, and in one’s thoughts. This is not just a whim or “empty nest syndrome,” but a real need to get rid of years’ worth of accumulated things to make room for something new. Yet, often there is simply not enough energy, and it’s unclear where to start. During perimenopause and menopause, the body becomes especially vulnerable to these emotions due to neuroinflammation and a drop in progesterone levels, making us more irritable and sensitive to stress.
Disorder, whether in the form of scattered belongings or chaos in your daily planner, intensifies the feeling of losing control. This unconsciously activates the amygdala—a region of the brain responsible for processing fear and stress. Research confirms that living in a chaotic environment raises levels of cortisol, the stress hormone. This hormonal surge directly worsens typical menopause symptoms: hot flashes, sleep disturbances, insulin resistance, chronic fatigue, and “brain fog.” Just like cluttered physical space, a cluttered mind leaves no room for calm, making it difficult to sort through your own thoughts and feelings. Women who describe their homes as messy exhibit consistently high cortisol levels throughout the day, which is accompanied by low energy and a poor mood. Chronic excess of this hormone triggers systemic inflammation and disrupts neurotransmitter balance, increasing anxiety.
Therefore, tidying up is not just about aesthetics—it’s a powerful self-care strategy. Organizing your space soothes the nervous system, stabilizes stress responses, and reduces inflammation that exacerbates many symptoms during this challenging period. Taking a mindful approach to this process can help not only your home but also your mind find the much-needed harmony.
The Japanese method ‘5S,’ originally developed to optimize manufacturing processes, can help with this. Its logic is universal: less chaos means less stress. Applied to the daily life of a woman during menopause, this system becomes a self-help tool that reduces cognitive load and helps bring order within.
The first step, “Seiri” (Sorting), teaches us to separate what is essential from what is unnecessary. This applies not only to things, but also to commitments, tasks, and even relationships that no longer serve a purpose. Letting go of the unnecessary reduces mental overload and helps lower cortisol levels. The second principle, “Seiton” (Orderliness), means that everything should have its own place. Visual order frees up cognitive resources and activates the production of dopamine, the feel-good hormone. It’s an excellent way to combat “brain fog.” The third stage, “Seiso” (Cleanliness), is not just about cleaning, but about creating a space free from toxins and visual clutter. This idea can also be extended to nutrition—eliminating processed foods and sugar that trigger inflammation. The fourth principle, “Seiketsu” (Standardization), calls for establishing healthy routines. A stable schedule for sleep, meals, and physical activity helps regulate circadian rhythms, which is critically important for melatonin production and quality rest. Finally, the fifth step, “Shitsuke” (Improvement), is about maintaining the order you’ve created through “kind discipline,” without self-criticism or excessive rigidity. This approach fosters the production of serotonin and oxytocin, bringing calm and a sense of control over your life.
You can start small: spend 10 minutes a day organizing your belongings, remove anything from your bedroom that disrupts your rest, or review your schedule and eliminate unnecessary meetings. Every small step towards external order is a reflection of inner calm, helping you navigate a transitional period with greater confidence and harmony.
