One thing I love about these habits is that they don’t just sound good, they FEEL good. When you layer them together, they create real momentum. You feel stronger, more grounded, and better equipped to take on whatever life throws your way. That’s the magic of resilience.
And yes, these are the exact strategies I recommend to my clients, especially women in perimenopause and menopause, because they help restore balance to both body and mind.
Let’s dive into the 8 habits to become more resilient and how they can support your wellness at any age, especially during midlife transitions.
1. Practice mindfulness
Midlife can bring a flood of changes; physically, emotionally, hormonally. Mindfulness helps calm the nervous system, lower cortisol levels, and ease anxiety.
- Start small: Just 1–2 minutes of deep breathing, guided meditation, or simply focusing on your senses can make a big impact.
- Build up to: 10 minutes once or twice daily to anchor your nervous system and feel more present.
- Want a simple way to start? Download my FREE Mindfulness Worksheets eBook, designed to help you reduce stress, breathe deeply, and feel more in control.
2. Create “down” time
When your schedule is jam-packed, your adrenals pay the price. Make space for activities that restore your energy and joy.
- Read a novel, paint, listen to music, do a puzzle, or go for a nature walk – whichever helps you decompress and connect to yourself.
- Pro tip: Unstructured time isn’t unproductive. It’s essential for hormone balance and metabolic recovery.
3. Get fitter
Movement is medicine. It lowers stress hormones, supports insulin sensitivity, and boosts mood-regulating neurotransmitters, like serotonin and dopamine.
- Aim for a mix of strength training, walking, and flexibility work.
- Resistance training is especially important in menopause to preserve muscle mass and support metabolism.
4. Eat a nutritious diet
Your resilience is built on a strong nutritional foundation. What you eat affects your energy, mood, hormone levels, and inflammation.
- Focus on whole, nutrient-dense foods: lean proteins, healthy fats (like avocado), and fiber-rich vegetables.
- Avoid ultra-processed foods, sugar spikes, and inflammatory ingredients, they drain your vitality and stress your body.
- Not sure where to start? I’ve created a 5-Day Menopause Diet Plan to simplify this for you.
5. Sleep like it’s your superpower
Sleep isn’t just for rest, it’s when your brain and body heal. Poor sleep raises cortisol and disrupts blood sugar, which makes everything feel harder.
- Aim for 7–9 hours a night, and protect your wind-down routine: no screens, caffeine, or stress-heavy convos an hour before bed.
- Tip: Magnesium and calming herbs like ashwagandha can help if your sleep is disrupted midlife.
6. Build social connections
Social support is a powerful resilience-builder. Strong relationships help reduce stress, boost mood, and even regulate hormones.
Speaking of community, I invite you to join my FB Community – The New You Lifestyle Academy? It’s a free space to connect, learn, and grow with like-minded women.
7. Practice positive self-talk
What you say to yourself matters. Midlife can trigger doubts and comparison, but your inner voice can be your greatest ally.
- Try reframing: instead of “I can’t handle this,” say “This is hard, but I’m figuring it out.”
- Speak to yourself like you would a friend. Compassion fuels resilience.
Source: Therapist Aid
8. Make time for reflection
Pause and notice how far you’ve come. Journaling, gratitude, or simply acknowledging your wins can reinforce your inner strength.
- End your day by listing 3 things you’re proud of or grateful for.
- Reflecting builds confidence and helps you feel more in control, even during chaos.
Source: Positive Psychology
Which of these 8 habits could use more attention in your life right now?
Let me know in the comments!
Remember, resilience isn’t about perfection. It’s about stacking small, empowering habits that make you feel strong, centered, and fully you.
Ready for a more personalized approach?
Sometimes, it helps to have a coach in your corner. If you’re ready to feel more resilient, balanced, and supported during perimenopause or menopause, I invite you to book a FREE 15-minute consultation with me (scroll down for my calendar).
Let’s chat about where you’re at, what’s been holding you back, and what small shifts could make a big difference.
My Gift To You!
Download your FREE Mindfulness Worksheets eBook and take the first step toward reducing stress, improving focus, and finding balance in your daily life.
Grab Your 5-Day Menopause Diet Plan
This 5-Day Menopause Diet Plan is designed to support your metabolism, balance hormones, and help you feel your best!
In just five days, you’ll discover exactly what and how you should be eating to support your metabolism, manage cravings, make sustainable changes, and see real results!
FAQs about 8 Habits to become more resilient:
The 8 C’s often refer to qualities that support resilience: Clarity, Compassion, Curiosity, Courage, Confidence, Calm, Creativity, and Connectedness.
They typically include: Self-awareness, Purpose, Emotional regulation, Connection, Growth mindset, Communication, Adaptability, and Self-care.
Commonly cited as: Confidence, Commitment, Challenge, Control, and Connection.
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