Thank you to Dr Anna Waters for dedicating her BAPAM Performance Psychology guest blog to discussing how performers can navigate challenges of perimenopause and menopause from a performance psychology perspective. You can read Sophie Tott’s blog here and Dr June Sheren’s blog on Thriving Through Change here
Performing Through Change
Sophie’s powerful story of her journey through perimenopause, is a brilliant insight into what really happens when you are a performing artist, earning your living through performance and trying to navigate the changes. Dr Sheren’s blog is insightful and provides some excellent information and advice.
As a performance psychologist, working with performing artists through the menopause journey and a woman in midlife myself, I would like to pick up on a few points from Sophie’s story that really resonated with me. In my research for writing this blog, I was struck by how few performers share their stories on what it is actually like to perform on stage, whilst dealing with perimenopausal symptoms. Sophie is really leading the way and I hope that her story encourages other women to share their experiences.
These are my key points, alongside some suggestions for you to try:
1. Recognise perimenopause early – like Sophie, many women do not recognise the early symptoms and instead can feel lost, low in confidence and anxious. The more you can be aware and prepared for them, the better you will cope. If the perimenopause is still ahead of you, start to familiarise yourself with typical symptoms. You could keep a journal, or record audio/video clips of how you are feeling and look out for any changes, or patterns of change around your preparation and performance.
2. Accept and embrace – as Sophie mentions, a common feeling early in the perimenopause, can be to feel ashamed about not coping. Pretending that it is not happening, or fighting against it are natural responses, but not helpful when you need to be able to get on stage and perform. Accepting the phase that you have reached in your life, is the first step to finding solutions, which will enable you to embrace and positively navigate the changes. For many women this acceptance brings huge relief, because there is an explanation for the overwhelming feelings they have been experiencing.
3. Identify the new you – Sophie gives some excellent examples of how she has transformed her life to embrace her new self. For example, looking after herself better, setting new boundaries and getting rid of things that no longer align. As you move through your journey, think about what you could change to embrace the new you.
- What new boundaries might you set?
- What new routines could you develop to help build confidence?
- What new skills could you integrate into your day to get the best out of yourself? For example, yoga, or relaxation exercises, going for a walk, having a nap, or eating healthily.
4. Build confidence through mastery – confidence can be developed through demonstrating we can do something. If you are feeling low in confidence, and doubting your ability to perform, you could use mental imagery to imagine yourself performing confidently, embracing the new you. Sophie provides a great example of doing a course to rebuild her confidence. Are there any courses, or training you could do, to upskill and refresh your performance? Take things step by step and ensure that you celebrate each step forwards and use your progress to boost your confidence and self-belief.
This can be a time when some performers feel alone, so it is vital to reach out to others. Talk to friends, fellow musicians and organisations, such as BAPAM, who can provide invaluable support and help.
We are all unique and it is important to learn to understand and navigate your menopause journey in the best way possible for you. Many performers find the change a transformative time, which leads to new energy, creativity and productivity. Let’s keep sharing stories, experiences and insights, so that we can build a library of resources for everyone to draw on.
Dr Anna Waters
Related Resources
BAPAM Healthy Practice Training Webinars: Our FREE expert-led sessions for artists, creators and professionals are designed to equip you with essential techniques and strategies to sustain creative practice and prevent physical and mental health problems.
BAPAM’s UK-wide and online clinics provide expert care from clinicians who have a background in performing arts medicine. If you have an illness or injury that is impacting your work or practice in the performing arts, contact us to book in – call 020 8167 4775 or email info@bapam.org.uk.