“I wake up thinking about my endless to-do list, and go to bed feeling even more exhausted, having accomplished maybe a tenth of what I planned.” Many women entering menopause find these feelings all too familiar. One of the most underestimated problems of this life stage is mental fatigue. It doesn’t come alone, but is often accompanied by difficulties with concentration and memory lapses. All of this is a direct result of significant changes in the brain’s neurochemistry. During this reorganization of neural connections and adjustment of neurotransmitter balance, our psyche becomes especially vulnerable. That’s why it is so important to equip yourself with strategies that can help minimize the negative effects.
During the menopausal transition, the body operates on a completely different energy level. Its resilience to stress and need for recovery also change. Fluctuations in neurotransmitters such as serotonin, dopamine, and GABA, against a backdrop of hormonal adaptation, make the nervous system hypersensitive to stress and fatigue. In this new context, taking breaks from work and daily hustle is no longer a whim or a sign of laziness. Instead, it becomes a vital physiological and emotional necessity.
This is not about meaningless procrastination, but about consciously managing your resources. Short but regular moments of rest help optimize energy, improve focus, stabilize your emotional state, and overall maintain a sense of well-being, which is the foundation of health. Strategic pauses are deliberate moments of ‘switching off’ and rebooting, ranging from a few minutes to longer breaks. They activate the parasympathetic nervous system, helping to lower cortisol levels, reduce so-called ‘silent inflammation’ (inflammaging), and restore mental clarity.
Every time you take a mindful break, even if it lasts just a couple of minutes, your brain triggers a cascade of biochemical reactions that lead to feeling better. Serotonin levels rise—known as the ‘molecule of calm’—providing a sense of balance. At the same time, dopamine levels are regulated: instead of being caught up in constant multitasking or digital stimulation, dopamine becomes associated with healthier rewards—such as enjoying a deep breath, a leisurely walk, or simple contemplation. This kind of self-regulation is especially crucial at times when sensitivity to stress peaks is heightened.
Happiness in later years is shaped not only by major accomplishments and completed projects. It can be found in those everyday moments when we choose to pause. Strategic breaks also stimulate the production of oxytocin, the attachment hormone, and endorphins—our body’s natural painkillers. Simple actions like a calm walk, a breathing exercise, or a brief conversation with a loved one can completely shift our inner state. These are not grand gestures, but micro-rituals that activate our well-being chemistry. The lesson is simple: you don’t have to wait until everything is done to feel good. The opportunity lies between meetings, while preparing dinner, at any point in the day. Pauses are not interruptions in life—they are life itself, reminding us to be present in the moment.
How can you turn every break into a healing ritual? Start with a two-minute breathing exercise between tasks: close your eyes and breathe using the ‘4-4-6-2’ pattern (inhale-hold-exhale-pause). This quickly reduces cortisol levels. Adapt the ‘Pomodoro Technique’ to suit you: 50 minutes of deep focus followed by 10 minutes of active rest—walk around, stretch, have some water. A short 15-minute daytime nap can be a real reset for your nervous system. When you feel overwhelmed with information, take a 3–5 minute sensory break: listen to music, inhale the scent of lavender, gaze into the distance. Even a brief chat over tea with someone you trust releases oxytocin and acts as a powerful emotional shield. Don’t forget nutrition: a handful of berries or nuts, or a piece of dark chocolate, can help regulate dopamine and serotonin. The key is you don’t need to drastically change your schedule. Simply build these small islands of calm into your day—your body will relax, your mind will clear, and your mood will improve. In today’s world, we’re taught to run without stopping, but during menopause, real strength lies in knowing when to hit pause.
