Author: Sarah Hyland

  • Let’s talk real about self care

    Let’s talk real about self care

    After attending a networking group recently, I have felt compelled to write about this topic.

    Let’s be real for a second… self-care often gets treated like the sprinkles on top of life. Cute, nice-to-have, but totally optional. But here’s the truth I learned the hard way: ignoring your wellbeing comes with a cost — and its way more expensive than you think. If you don’t listen to your body when it whispers it will start shouting.

    Here’s a story – Once upon a time, you are “killing it” at work. On paper, your life looked shiny and successful. Behind the scenes? You are running on fumes. Anxious, restless, completely wiped out. Eventually, your body hit the brakes for you. You might end up spending months in bed, and over a year unable to work. Zero energy. Zero income. Zero joy. Honestly, it will be a wake-up call you will never forget.

    That’s why I’m so passionate about this: self-care isn’t a luxury. It’s survival. And when we skip it, here’s what usually happens:

    ✨ We “unwind” with wine instead of actually relaxing.

    ✨ We shop to feel better instead of moving our bodies.

    ✨ We scroll for hours instead of processing our emotions.

    ✨ We snap at people we love because our own boundaries are frayed.

    ✨ We guzzle coffee because we refuse to give ourselves the rest we need.

    That’s not care — that’s compensation. And it drains us more than it restores us.

    So, let me ask you this: are you choosing habits that genuinely fill you up, or are you just patching over the cracks? Real self-care isn’t about bubble baths or spa days (though those are lovely). It’s about tending to your mental, emotional, physical, and spiritual health every day. It’s about making sure you stay whole — because burnout, illness, and resentment are a much higher price to pay.

    Self-care is not the side dish. It’s the main course. And choosing it daily? That’s where your energy, joy, and resilience come from. It’s hard to take time for yourself when you have always done for others but if you don’t by the time you get to perimenopause you will feel it and wish you had done more earlier.

    Does this resonate? Get in touch or join my Facebook group to chat more.

  • What Is a Menopause Doula—and what do they do?

    What Is a Menopause Doula—and what do they do?

    When you hear the word doula, you might think of birth or postpartum care. But did you know there are doulas for menopause, too?

    That’s right—there is a growing group of trained professionals whose mission is to support people through the major hormonal and life transition known as perimenopause and menopause. They are called menopause doulas, and their work is a quiet revolution in how we care for people in midlife.

    If you’re navigating changes in your body, mind, or identity during this time—or even just wondering what to expect in the years ahead—here’s what you need to know about menopause doulas and how they can support you.

    First: What Is a Menopause Doula?

    A menopause doula is a trained support person who walks alongside you during the perimenopause and menopause transition. Their role is non-medical, non-judgmental, and deeply holistic—offering emotional, practical, and often spiritual support tailored to your unique experience.

    Think of a menopause doula as a compassionate guide. Someone who:

    • Listens without rushing or minimizing
    • Helps you understand what’s happening in your body
    • Offers grounded, personalised resources
    • Supports your emotional wellbeing
    • Holds space for your questions, grief, shifts, and celebrations

    They’re not here to diagnose or treat. They’re here to witness, support, and empower you through one of life’s biggest—and often least understood—transitions.

    Why Might Someone Work with a Menopause Doula?

    Many people enter perimenopause feeling confused, anxious, or completely unprepared. Symptoms can be physical (hot flashes, insomnia, fatigue), emotional (mood swings, anxiety, grief), and existential (Who am I now? What’s next?).

    Here’s why someone might seek out a menopause doula:

    • You’re overwhelmed by symptoms and information.
    • You feel alone in your experience.
    • You want support that goes beyond short doctor visits.
    • You’re making medical decisions and want clarity.
    • You’re going through surgical menopause.
    • You’re grieving the loss of fertility or identity.
    • You’re ready to approach this transition with intention.

    A menopause doula offers the kind of attuned, personalised care that’s hard to find in our current healthcare system—and makes a world of difference.

    What Does a Menopause Doula Do, Exactly?

    Menopause doulas tailor their services to each client, but here are some common ways they support people:

    🪷 Emotional Support

    Menopause can stir up big feelings—from anxiety to grief to unexpected joy. A doula offers a safe space to explore these emotions without judgment.

    🪷 Symptom Navigation

    From brain fog to night sweats, symptoms can be frustrating and confusing. A doula can help you track patterns, explore lifestyle adjustments, and prepare for medical conversations.

    🪷 Lifestyle & Wellness Support

    Doulas often offer guidance around sleep, nutrition, movement, and rest—always centered around your values, not one-size-fits-all advice.

    🪷 Partner & Family Support

    Need help communicating what you’re going through? Doulas can help loved ones better understand and support you during this time.

    🪷 Medical Advocacy

    They can help you prepare for appointments, clarify questions, and sort through your options—so you feel confident, not overwhelmed.

    🪷 Space for Transformation

    Above all, menopause doulas create space for reflection. Who are you becoming in this season of life? What are you ready to release or reclaim?

    What’s the Difference Between a Doula and a Doctor or Therapist?

    A menopause doula doesn’t replace your doctor or therapist—they complement them.

    • Doctors focus on diagnosis and treatment.
    • Therapists support emotional and mental health.
    • Doulas hold space for the full picture—body, mind, and spirit—with a deeply personalized and relationship-based approach.

    In a world where most appointments last 15 minutes, doulas offer time, spaciousness, and presence. Many people say it’s the first time they’ve felt truly seen during menopause.

    You deserve support

    You do not have to go through menopause alone.

    Whether you’re just starting to notice changes or deep in the thick of it, know this: you are not broken, you are becoming. And having someone walk beside you—someone who sees your wholeness, not just your symptoms—can make all the difference.

    Menopause doulas are here to help you feel grounded, informed, and supported. Because this transition matters. And so do you.

  • How my menopause journey led me to Meno Alchemist

    How my menopause journey led me to Meno Alchemist

    My menopause story

    I believe true understanding often comes from lived experience, and my own journey through perimenopause was certainly a powerful teacher. It was a time of immense challenge that ultimately led me to create Meno Alchemist, so that no other woman has to navigate this path feeling as lost as I once did.

    When my life fell apart… and menopause wasn’t even on the radar

    For years, I was completely unaware of menopause. Throughout my 40s, it wasn’t something that had ever been discussed with me by anyone, and honestly, it just wasn’t on my radar. I didn’t experience the typical hot flashes, night sweats, or any of the other symptoms I associated with menopause.

    Then, life took an incredibly difficult turn. Alongside what I now know was perimenopause, my children left home, my relationship broke down, and an accident left me unable to do my job. My life, as I knew it, simply fell apart. I was unable to function in any capacity. I was diagnosed with depression, anxiety, and panic attacks, but deep down, I knew it was so much more profound than just those labels. All my coping strategies crumbled, and I felt utterly unable to cope with my life or the rapidly changing world around me.

    Years of misunderstood symptoms

    I spent eight to ten years suffering. I experienced persistent depression, overwhelming anxiety, constant panic attacks, and a profound feeling of disconnect from myself and the world. My mood became so low, and I felt like such a burden because of poor memory and an inability to make even simple decisions, that there were times I no longer wanted to be here. I couldn’t even drive or leave the house alone.

    The most startling thing? At no point during those challenging years did I realise any of this was perimenopause.

    The pieces finally fell into place

    It wasn’t until I was 51 years old and hadn’t had a period for 12 months that the puzzle pieces finally started to click. Looking back, I can now clearly see that my symptoms, which felt so confusing and overwhelming at the time, had actually begun in my early 40s, possibly even as early as my late 30s.

    What truly surprised me about my menopause journey was my complete lack of knowledge. Because I didn’t have the “typical” symptoms, I was dismissed by the medical profession and, crucially, by myself. I genuinely didn’t realise that symptoms like debilitating depression, anxiety, and panic attacks could be intimately related to perimenopause.

    Finding my path to well-being

    Since the treatments I was receiving for depression and anxiety weren’t working – in fact, I was getting worse – I sought out a private gynaecologist. That appointment was a turning point. She finally explained menopause to me and discussed Hormone Replacement Therapy (HRT) as a potential option. I had already begun making some adjustments to my diet and exercise, and I truly feel these changes had a significant positive impact.

    My biggest regret is wishing I had known earlier how much these things could help, as I would have started them so much sooner.

    What I wish I’d known sooner

    If I could turn back time, I wish I’d known about the menstrual health timeline. It would have allowed me to make proactive adjustments to my life long before any of my debilitating symptoms began.

    I wish I had understood the profound impact that lifestyle choices have on how you experience both your menstrual cycle and menopause. Most of all, I wish I had had a clear picture of what to expect and what perimenopause could really look like, beyond just hot flashes.

    A message to younger menstruators

    To all younger menstruators, I want you to know this:

    menopause is an integral part of your mental health timeline.

    The changes you make during your menstruating years can profoundly impact how you experience menopause decades later. I truly wish I’d understood more about what our bodies go through during our menstrual cycle and throughout perimenopause. Equipping yourself with this knowledge early on is one of the most powerful steps you can take for your future self.

    My own journey has shown me the immense power of understanding and holistic support. This is why I’m here at Meno Alchemist – to ensure you have the guidance, knowledge, and community I wish I’d had.