Feeling Overwhelmed?
You’re doing it all—running a business, managing a team, trying to stay present for your family—and now menopause is adding another layer of complexity to your already full plate. That exhaustion, the brain fog, the sleepless nights—it can feel like everything is spiraling out of control. I see you, and I get it. You’re not just tired; you’re running on empty. And no matter how hard you push, it feels like you’re slipping further from the woman you used to be—sharp, confident, on top of everything.
But what if, instead of trying to push through the overwhelm, you took a moment to pause? To really check in with yourself, and ask, “What do I need right now?” HALT is a method to help you do just that. Developed by Christopher Willard, HALT stands for Hungry, Angry/Anxious, Lonely, and Tired. It’s a practical tool to gently guide you back to yourself when everything feels like too much:
Hungry: Are you nourishing yourself? When we’re busy, food becomes an afterthought, but your body needs fuel to keep your energy up and regulate your mood. When you’re hungry, your mind struggles to make decisions and emotions can easily spiral. By pausing to nourish yourself with healthy, satisfying food, you’ll find that your brain sharpens, and your ability to stay calm and focused improves.
Angry/Anxious: Are you on edge? Menopause can amplify stress and make emotions feel more intense. When we’re angry or anxious, our fight-or-flight response kicks in, making it harder to think clearly. A quick check-in can help you calm your nervous system—whether that’s through deep breaths, grounding your feet, or releasing tension in your body. As you bring yourself back to calm, your ability to reason returns, allowing you to make better decisions and handle challenges with more ease.
Lonely: Are you feeling disconnected? Loneliness can creep in, especially when you’re running on empty. Connection is a powerful mood regulator, and reaching out to someone—even briefly—can make all the difference. Sharing your thoughts with a friend or family member lightens the load, shifts your perspective, and helps you regain emotional balance. The support you receive energizes and uplifts you.
Tired: Are you running on fumes? Exhaustion chips away at your focus and willpower, making every task feel harder. Recognizing when you’re tired and giving yourself permission to rest—even for a few minutes—can boost your clarity and attention. A break or a moment of self-care can recharge your energy, allowing you to return to your day with more mental sharpness and resilience.
By asking yourself these four simple questions—Am I hungry, angry or anxious, lonely, or tired?—you not only meet your immediate needs, but you give yourself the tools to manage life’s demands with more grace, energy, and focus. Instead of pushing through the overwhelm, you’re creating space for yourself to breathe, recharge, and show up as the strong, capable woman you are.
This isn’t just about survival—it’s about thriving through each day with more compassion, more control, and more power over your energy and emotions. You deserve that.
Love Cat x