Menopause Project
- Dena Bradford
- Jul 23
- 11 min read
Updated: Aug 25
LET'S GET READY
Module 1 | Objective - Introduction to the Group, Initiation as Concept and Getting Started
Forming: DB-Set group goals and expectations. Joining the Facebook Support Group/Rules & Homework. Questions?
Intervention: Box breathing exercise to ground and settle into the here and now.
Icebreaker: DB-Credential Staff, Self & Share My Why & Speaker Disclaimer
Icebreaker: All-Introductions & Sharing: What Brings You Here & What Are Your Goals in participating with the group? (We can then take those goals and make sure we add items in the modules to support as needed/appropriate) .
Discussion + Medical Education: RN- Findings: The Invisibility Study (here)
Reflection & Discussion: DB-Henry Walden – Soul & Ascension of States – on changes and turning points. Discuss why navigating initiations (turning points) are important to the human experience, and the significance of viewing menopause as an initiation.
Education: DB-Introduction to archetypes and importance of who we are becoming and how we can tap into this creativity as we grow. Introduction to the maiden and mother archetypes -- as symbols of where we have been.
Breakout:
Discuss your experience as maiden and mother. What things are you ready to leave behind? What are the best aspects of these roles that you can bring with you into the future?
Reflection: All - what insights did you get from the exercise?
Closing: Homework Intervention: FB Group Share- DB
Personal: Journal: How do you feel about entering menopause? Are you excited, nervous, scared? Why?
FB Group Share- Draw, paint, use mixed media or whatever you would like to symbolize a time when you went through a successful initiation in your life. Be as creative as you like with it. Share the art and your story about the art to the Facebook group so we can reflect on our individual and collective capacity to transform.
(Give an example of one of mine and how I would represent – A picture representing me moving to Oklahoma City for a new job in 2005 in a new field as a newly single mom with no money and without knowing anyone or anything about the city.)
Module 2 | Objective - Understanding the Female Body During Menopause
Reflection: What insights were gained during the art project?
Opening: DB- Body Scan Meditation
Icebreaker: RN - Symptoms Bingo
Discussion: DB - The Queen Archetype in Midlife (click here for an example)
Education: RN - Overview of Three Stages of Menopause: Perimenopause, Menopause, Post Menopause.
Common (Peri)Menopause Symptoms
Discussion: CBT for Menopause, what some studies show (at a high level) (here).
Education: DB - What is Mindfulness and how to Cultivate Self-Awareness of your body and emotions through mindfulness (example of topic here)
Intervention: DB-How breath techniques can be used to calm the central nervous system (CNS). I prefer four by four box breath technique, and will teach that (here is a quick overview).
Breakout: All - Discuss and document any perceptions and/or fears you have about your physical body and menopause (or aging). Discuss how you see menopausal women showing up and/or being portrayed in popular culture. How does what you see align with your vision(s) for yourself? What doesn't work for you?
Reflection: All - Discuss what we identified in breakout groups.
Education + Intervention: Myth vs. Fact: Using what we identified, how can we separate myths from facts? What is a hard fact for us, and what is flexible?
Homework: DB-Post a funny or empowering meme, or picture or short video about menopause.
Homework: DB-Complete the Queen’s Reflection (here), feel free to make notes for discussion on insights during module 3.
Module 2 Course Handout:
Menopause Stages Handout (here)
Menopause Symptoms Cards (here)
Menopause Symptoms Checklist (here)
Menopause Symptoms Tracker (here)
Module 3 : The Psychological Landscape of Menopause – Mind and Emotions |
Objective: Explore the psychological changes that can occur during menopause.
Reflection: All- Queens Reflection Insights.
Icebreaker: All - What do you think are the ONLY 3 ways the body discharges stress? (answer sleep, meditation and exercise (yes, sex counts as exercise).
Intervention: DB-1 Minute Mindfulness Exercise.
Set 1 minute timer. Begin to notice your breath and begin taking longer, slower, even breaths for one minute, and count how many breaths you have taken. If you get anxious, or stressed, pause and take that number of slow, calming breaths. If your mind starts to wander, just bring it back to your breath.
Reflection: All- How did the breath exercise go for you? What did you notice? Who was able to count number of breaths? Who had to start over? Who lost track (me)?
Education: RN- Discuss how thoughts create emotions and then behaviors. The importance of at least 10 minutes of meditation daily for stress release, lengthen telomers in the brain and overall longevity.
Intervention: DB - Discuss the concept of cognitive distortions (here) and identify which are our "go-to" distortions. Knowledge is power, and once you see it - you can start challenging it. Provide an example of how to challenge a cognitive distortion.
Discussion: DB-The Sage Archetype in Midlife
Breakout: All- Explore common emotional challenges (here) of menopause. How (are) these emotions manifesting for you? Do you use cognitive distortions with anything that happens around these emotional challenges? Challenge one cognitive distortion you use in .
Reflection: What the group brought up in terms of emotions & distortions. )
Education: RN- Hormones and Emotions and Sleep (example here)
Intervention: Sleep Check Up: RN - If you score lower than a 9, aim to make one improvement this week.
How many of these sleep related behaviors do you do?
No screens in the bedroom
At least 10 minutes of mindfulness or meditation daily
A consistent bedtime routine
No alcohol before bed, or to help fall asleep
Have a consistent sleep schedule
No caffeine after lunchtime
No naps late in the day
At least 30 minutes of exercise every day
No screens 2 hours before bedtime
Getting natural light in the morning
A cool, quiet and dark bedroom
Homework: DB- Share one improvement with the FB group that you changed this week as it relates to your sleep check-up. How did it go for you?
Homework: Try the box breath exercise (here) at least twice this week.
Module 3 Course Handout:
Sleep Tracker (here)
Module 4: Self-Care Strategies for Physical Health
Objective: Understand the physical impacts of menopause to the body, and the importance of prevention.
Reflection: All- What insights were gained from the box breath mediation and sleep hygiene homework?
Open + Intervention: DB: Somatic Shaking to Release Stress
Icebreaker: DB -Game: Menopause Myths – Physical Changes (here)
Discussion: DB - The Huntress Archetype in Midlife (here)
Education: RN - Muscle and bone density as a critical component to midlife.
Education: RN - The Gym, Medical Interventions – Emsculpt, Emsella, etc.
The Importance of the Core to Floor concept and overall flexibility.
Discussion: Faith Cauthorn & RN - Discuss the importance of Nutrition, Exercise, and Sleep during menopause. Explore complementary therapies (yoga, pilates, acupuncture, mindfulness, and lifestyle medicine devices).
Education + Intervention + Discussion: DB- Developing Awareness of Your Thoughts and Self-Talk
Homework: Move in a new way: Chose a different form of physical activity than what you normally do, and do it. Feel free to share any insights.
Homework: Begin paying attention to your thoughts and self-talk. What percentage of your self talk is positive, and what percentage is negative?
Homework: Collect a white candle, 2 toothpicks, and a lighter or match for use in module 6
Module 4 Course Handout:
Habits Tracker (here)
Module 5: Self-Care Strategies for Emotional Well-Being
Objective: Learn to understand what you need for emotional well being in menopause.
Grab a candle, 2 toothpicks, and match/lighter
Reflection: RN- We are about halfway through the group --share any insights from the group this far or from the self talk or movement homework.
Open: DB- Loving Kindness Meditation
Ice Breaker: RN- How do you feel? (here)
Discussion: DB- The Mystic Archetype in midlife and her connection to inner wisdom and spirituality.
Discussion: DB- The Menopause Hierarchy of Needs
Breakout/Intervention: All- Mapping personal hierarchy of needs. (here)
Reflection: All- What surfaced during mapping personal hierarchy of needs?
Discussion: RN- Stress and Adrenal Fatigue (example here).
Intervention: RN- Emotions Wheel (here)
Education: DB- Overview CBT for menopause study (here). How CBT can help in menopause. High level examples here or here. (I will have more training before I attempt to take this course live).
Intervention: DB & RN- Introduce CBT technique of challenging thoughts using facts vs. opinions to help managing negative thoughts and emotions. (here).
Reflection: All - How and when can I use fact vs myth challenging in my daily life?
Intervention: All- Ancestral fire ceremony to "let go".
Reflection: All - Fire Ceremony, how/can we use the experience of an ancestral fire ceremony to support us as we move forward in life as it relates to negative beliefs and experiences.
Homework: Create a small action plan for one or two levels of the hierarchy that feel most relevant to you. This can include specific steps they’d like to take or goals you want to to set. Share to the FB group what feels comfortable.
Module 5 Handouts:
Emotions Tracking Sheet (here)
Coping with Stress (here)
Module 6: Navigating Eros During Menopause
Objective: Address the impact of menopause on desire and passion.
Reflection: All - Insights from homework in module 5
Icebreaker: DB- Question: What does the word Eros mean to you? (it is fun because people always equate it to sexual desire, but it is not only that).
Discussion: DB- Review of monk and psychologist Thomas Moore and his definition of eros, and why it is so critical at this stage of life for creativity, joy and sensuality.
Discussion: DB- The Lover Archetype in Midlife (here).
Education: RN- How hormones and physiologic changes to the pelvic area and sex organs in midlife impact desire, arousal and orgasm.
Discussion: RN-Physical health/sexual health. Natural treatments and medical interventions: hormones and sexual wellness treatments. What is working for the group?
Discussion: DB + RN: Embracing passion and channeling into creative outlets for joy and creativity.
Discussion: DB- Menopause, Creativity and Art.
Breakout: All- From a creative lens - how did your ancestors navigate menopause? How and what did our mothers and grandmothers create in midlife and beyond? What has changed in your generation from the way your mother or your grandmother approached creativity after menopause? What creative gifts can you pass down to younger generations as a result of your experience?
Reflection: Reflect on what was brought up in groups. What themes surfaced? What do we resonate with, and what do we want to change?
Homework: Choose 1:
A. Create your own menopause art mask using a premade hobby mask, or
B. Paint, Draw, or create your own menopause mask, or
C. Sew, or use clay or flowers to create something symbolizing your journey
D. Write a story or poem.
E. Choose a coloring picture (below) that you can relate to and color it. Share your art to the FB group and tell us about your work.
F. Find another way to creatively tell your story.
Module 7: Lifestyle Medicine Treatment Options - HRT
Objective: Understand that there many paths forward for navigating menopause, understand why we recommend HRT pelleting. Leave this session equipped with questions to ask your healthcare team and tests to inquire about.
Reflection: All- Art project assignment from week 6
Opening: DB- "I am" meditation
Education: DB- Positive thinking and affirmations
Intervention: DB- Create one personal affirmation
Education + Discussion-RN
A case for hormones: Explore medical options for managing menopause symptoms (realizing not everyone is a candidate).
A case for a good lab panel including saliva cortisol.
Discuss various treatment options (hormone replacement therapy, non-hormonal medications).
Why we advocate for bio-identical hormone pelleting for women who are candidates.
Skin, fat and bone changes in menopause.
Discuss various aesthetic regenerative approaches from chemical peels to devices for those who want to look and feel better.
Advocating for yourself & finding your healthcare team: Questions to ask & tests to inquire about --and why each test is important.
Apps to help track symptoms
Intervention: All- Breakout Groups- Make a list of all the ways that your body is working well, even if you are dealing with a chronic health condition. Share with your group these insights. More in our lives is often right than we realize.
Reflection: All- Breakout groups - what was uncovered?
Education: RN- How using journals & tracking sheets help foster discussion with doctors.
Group Discussion: Share experiences with your medical providers, different treatments and their effects. What has been positive for you that you can share?
Homework:
Practice using your affirmation daily.
Module 7 Handouts:
Menopause & the Medical Office (here)
Module 8: Physical Transformation and Personal Growth- Becoming Wise Woman
Objective: Discuss the invisibility cloak and menopause. Continue to reframe menopause as a transformative experience.
Open: DB- Andean guided meditation to ground, center and release stress.
Icebreaker: DB- There is a certain freedom in being both seen and unseen. Is this true? How might this look for us?
Discussion: RN- Menopause in different cultures (this as example)
Discussion: DB- Archetypal Faces of Transformation: The Wise Woman in midlife (here)
Review + Discussion: Taking time to revisit the Invisibility Study from module one. How do we feel about it now, compared to when we began? (here)
Breakout: All- Do I feel invisible? How? When? Where? Is it true in those moments that I am invisible? How can I take what I have learned during this group to self advocate and feel empowered? How can I advocate for others?
Reflection: All- Reflect on what surfaced in breakout sessions
Education: Changing Limiting Beliefs & Questioning the Rules
Breakout + Intervention: All- How to begin to change limiting beliefs (exercise).
Group activity: Guided Mediation for cord cutting to release things that are no longer working for me.
Reflection: All- On Guided Meditation
Homework: What is one thing I can, and will do now to ensure I remain vibrant? Where will I choose to be seen? How can I embody aspects of the wise woman to achieve my goals in midlife? Now that this group is coming to a close, how can I take what I have learned here and apply it to my future?
Module 9: Embracing Transformation- Reflection & Integration
Objective: Group Wrap Up with Virtual Visioning Party
Open: DB: Guided Visualization - Power Animal/Allies
Icebreaker/Reflection: All -- Anything anyone would like to share? What worked well for you? Do you feel more empowered than when you began? Is there anything outstanding?
Review: RN: Review key concepts and insights gained throughout the group.
Intervention: All- Vision Board Party-Create a vision board representing goals and aspirations for this new phase of life. (We will equip members with boards prior and ask them to bring a favorite treat and favorite cocktail or mocktail for our virtual party).
I will to buy these from Daily Dopamine (here) because they are wonderful. I use them from my annual visioning group in January, and women love them because they look and feel glamorous.
Discussion: All- Group reflection & share on items placed on your vision board.
Closing Circle: DB: Share final thoughts, request survey completion after meeting is finished. This will include vasomotor symptom questionnaire and what they found most and least helpful and a comments area. We can keep improving this group for others, share gratitude, and resources for continued support (other courses coming soon, quarterly events).
References:
Currie, A. (2021). Performing the Transformative: Menopause, Rites of Passage and Empowerment. Author Dr Athene Currie. Performing the Transformative , 165. https://doi.org/10.25904/1912/4260
Reddy, N. V., & Omkarappa, D. B. (2019). Cognitive-behavioral therapy for depression among menopausal woman: A randomized controlled trial. Journal of family medicine and primary care, 8(3), 1002–1006. https://doi.org/10.4103/jfmpc.jfmpc_396_18
Cowell, A. C., Gilmour, A., & Atkinson, D. (2024). Support Mechanisms for Women during Menopause: Perspectives from Social and Professional Structures. Women, 4(1), 53-72. https://doi.org/10.3390/women4010005
M Soori, M Kolivand, Y Abolfathi Momtaz, & P Noori. (2019). The Effect of Cognitive–Behavioral Group Therapy on Menopausal Symptoms. Majallah-i Dānishgāh-i ̒Ulūm-i Pizishkī-i Bābul, 21(1), 215–222.
Comments