Tips to navigate menopause in a new country
Credit to Author: Nandini Tirumala| Date: Wed, 14 Sep 2022 00:31:20 +0000
Moving to a new country is a major life transition. However, experiencing menopause simultaneously during the settlement process can increase the complexity of this transition for some women. Immigrating during the menopausal years (45 years to 55 years) and experiencing sudden changes in moods, drop in activity levels, sleep disturbances, weight gain and low self-esteem may leave many women confused and worried. It is difficult to determine if these changes are due to stressors in the new environment or are the biological and psychological changes that the body is undergoing due to menopause.
Some women enrolled in language class, computer skills training or in in a new job express feeling extremely tired, being unable to concentrate, anxiety and low motivation which can lead to absenteeism, decline in mental health and a rise in drop-out rates from programs and jobs. The lack of support and inability to cope has been cited as common reasons to quit. And when the health issues become a barrier for women during the settlement period, they miss out on the opportunities to become economically independent, learn the required skills to integrate and are unable to participate fully in society.
Research has shown that successful menopausal transition during immigration can be influenced by many factors such as family support, employment status, attitude towards menopause and language skills. Addressing systemic barriers such as discrimination and workplace policies can also ease the negative effects during the transition.
It is indeed harder to talk about health and mental health with others as a new employee, in an unfamiliar culture and in temporary jobs. Stigma associated with the topic of menopause further isolates women from engaging in conversations and seeking support from authorities, professionals and peers. Suffering on your own and not receiving the necessary help can lead to isolation, depression and overall deterioration in well-being.
Here are a few strategies to navigate your immigration transition during menopause:
1. Monitor changes: It is very important to track and record the symptoms or behavioural changes that are occurring in your body and mind. Being aware of the changes and prioritizing yourself and your health is the first step to self-care and taking action.
2. Talk to a family doctor or a health care professional: Consulting and being assessed by a health care professional who understands your culture and speaks your language can help you clarify symptoms. Further evaluations and treatment recommendations may help in taking better care of your health.
3. Educate yourself: Learning about menopause and its symptoms, may help you develop a positive attitude, have self-compassion and also the courage to take control of your life. Eating a healthy diet, changing your sleep habits, doing meditation and following an exercise regimen are few lifestyle changes or self-care strategies that may be beneficial.
4. Seek family support: Communicate your feelings with your spouse and children. Receiving support and assistance in chores and reassurances from them can be helpful when you are overwhelmed. This will also help manage expectations from one another and strengthen family bonds in a new country.
5. Bond with other women: Checking with women from your own culture about their experiences can be valuable. Learning that you are not alone and being able to talk openly about it in comfortable spaces can help to validate your experiences and also build solidarity. Contact your local health unit for support groups, resources and get tips from local women.
6. Build effective workplace relationships: Developing good interpersonal relations with peers, allies and trusting supervisors can be helpful in finding shift changes, modifying work activities, flexible schedules and taking frequent breaks. Communicating and sharing symptoms with trusting people helps in work performance and staying in a job.
Menopause needs attention; achieving personal and professional goals does not have to be hard if you learn to navigate the challenges the transition may pose. Understanding and managing your health, investing in skills development, connecting with others and exploring the new environment is in your hands. A new country and a new stage of life can present a great opportunity.
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