Self-Care Guide

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UNLEASH YOUR INNER QUEEN SELF-CARE GUIDE

WRITE YOUR OWN MENOPAUSE STORY

Welcome, beautiful soul. You are not alone.

Menopause is not the end of who you are. It is the beginning of who you are becoming. I have walked this road for nearly two decades and what I discovered was that I always had it within me to rewrite my story. I always have a choice of how I want my journey to be..

This guide is your starting point. Inside, you will find the tools to reconnect with yourself, honour your journey, and rise into the powerful Queen you have always been.

Your transformation starts now. And I am honoured to walk beside you.

DOWNLOAD IT NOW FOR FREE

Menopause is more than just a physical transition. It is a deeply personal journey that can impact every part of your life. From fluctuating hormones to emotional highs and lows, many women find themselves feeling overwhelmed, disconnected, exhausted, and unsure of who they have become.

But it does not have to stay that way.

The Self-Care Guide to Unleashing Your Inner Queen was created to help you support your emotional well-being, reduce stress, and reconnect with yourself through simple, intentional daily practices. Using science-based mindset tools, self-care strategies, and the power of self-love, this guide will help you begin shifting the way you think about menopause and the way you support yourself through it.

Inside, you will discover practical tools to help you build resilience, strength, and confidence while creating more emotional balance in your life. These are not just feel-good practices. They are powerful tools that can help rewire thought patterns, calm the nervous system, and support a healthier, more empowered menopause journey.

Through The Menopause Mindshift, Lisa R. Triggs shares the practices that helped her transform her own life and improve her symptoms by thinking differently about menopause. This guide is an invitation to stop merely surviving menopause and start defining your own story with more strength, self-love, and intention.

You are evolving into a wiser, stronger, more radiant version of yourself. And your inner Queen has been there all along, waiting for you to unleash her.

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Book cover: "The Menopause Mindshift" by Lisa Triggs.

How to Improve Menopause in Just 15 minutes

5 THINGS YOU CAN DO A DAY IN 15 MINUTES:
15 minutes a day is all you need to start feeling better during menopause. Carve out 15 minutes for yourself before you go to bed each night to do one of the following.

1. Listen to Calming Music

Listening to Sofeggio Frequencies is a great way to unwind from the day and get ready for a restful night's sleep. There are many calming, relaxing, destressing and sleep induced frequencies to choose from.

2. Read Something Positive or Inspirational

It's been scientifically proven that going to bed thinking good thoughts helps you sleep better and wake in a better mood. Try reading something that you find uplifting before bed.

3. Journal

Write down your thoughts of the day and get them off your mind before you go to sleep. If the day didn't go the way you wanted, write down how you would have liked it to go. If the day went well, be grateful for it.

4. Meditate

Taking a few minutes to quiet your mind at night can be just what your body needs before sleep. Meditation calms the body, which lowers stress and cortisol levels and in turn can aid in weight loss during menopause.

5. Cuddle With Your Partner

Feeling loved is one of the best ways to end the day off on a good note. Hold your partner and enjoy a few moments of peace together before you nod off to sleep.

MY EXPERTISE

My MENOPAUSE SYMPTOMS

33 MENOPAUSE SYMPTOMS I SUFFERED FROM

  • Hot flashes – Sudden feelings of intense heat, often accompanied by sweating.
  • Night sweats – Excessive sweating during sleep.
  • Vaginal dryness – Reduced moisture and elasticity in the vaginal tissue.
  • Mood swings – Rapid changes in emotional state.
  • Anxiety – Feelings of unease or worry.
  • Depression – Persistent sadness or loss of interest in activities.
  • Insomnia – Difficulty falling or staying asleep.
  • Fatigue – Constant feelings of tiredness or lack of energy.
  • Memory problems – Difficulty recalling information or forgetfulness.
  • Difficulty concentrating – Trouble focusing or "brain fog."
  • Decreased libido – Reduced interest in sexual activity.
  • Weight gain – Particularly around the abdomen.
  • Thinning hair – Hair loss or reduced hair density.
  • Dry skin – Skin may become less elastic and more prone to dryness.
  • Joint pain – Aching or stiffness in the joints.
  • Excessive Sneezing - Random sneezing eight to ten times consecutively.
  • Breast tenderness – Sensitivity or pain in the breasts.
  • Urinary urgency – Frequent or sudden need to urinate.
  • Urinary incontinence – Leakage when sneezing, coughing, or laughing.
  • Bloating – Abdominal discomfort or swelling.
  • Body odor changes – Shifts in natural scent due to hormonal changes.
  • Dizziness – Feeling lightheaded or unsteady.
  • Vertigo - The sensation of spinning or moving, even when you're perfectly still.
  • Tingling sensations – Pins-and-needles feeling in extremities.
  • Digestive issues – Indigestion, gas, or changes in bowel habits.
  • Allergies or sensitivities – Heightened reactions to foods or environmental factors.
  • Tooth aches – Throbbing pain in or around one or multiple teeth.
  • ADHD-like symptoms – Increased difficulty with focus, impulsivity, or managing tasks.
  • Itchy skin – Generalized itchiness due to thinning or drying skin.
  • Restless Leg Syndrome - Uncontrollable urge to move legs, especially at night.
  • Feelings of overwhelm - Feeling like everything in life is too much.
  • Frequent infections - The persistence of urinary tract and yeast infections.
  • Prolapse - Organs such as the bladder, uterus, or rectum drop into or press against the vaginal wall.
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