Podcast
Making Sense Of Menopause
Hosted by Roberta Bass · EN
Welcome to Making SENSE of Menopause, the podcast for women in perimenopause and beyond who feel stuck, dismissed, or just not like themselves anymore.
I’m Roberta Bass, a Women’s Health Physiotherapist, Menopause Mentor and CONTROL Practitioner. Inspired by my own sister’s experience of feeling lost in the healthcare maze, I created this show to give you the real talk, practical tips, and mindset shifts you need.
Here, we chat about everything from subconscious change and lifestyle tweaks to the SENSE method and the full spectrum of menopause support—from HRT to Hypnosis. It’s all about giving you a strong foundation and then exploring what truly works for you.
No cookie-cutter advice here—just real conversations, personal stories, and small, doable steps to help you start feeling better. Let’s make sense of menopause together, one conversation at a time.
🎥 Start with our free masterclass: www.thriveandshinewomenswellness.co.uk/masterclass
Or if you’d prefer one-to-one support, book a personal consultation at www.thriveandshinewomenswellness.co.uk.
13episodes
Episodes
Newest firstAll episodes
Why Am I Suddenly So Anxious During Perimenopause?
1w ago00:12:51Tap to summarizeHave you suddenly become more anxious during perimenopause — even about things that never used to bother you?In this episode of Making Sense of Menopause, Roberta explores why anxiety and fear can feel heightened during perimenopause and menopause, from driving anxiety and morning dread to feeling constantly “on edge.”She explains: How hormonal changes affect the nervous system Why cortisol and poor sleep worsen anxiety The connection between subconscious patterns and fear Why women often become anxious about the sensation of anxiety itself Practical ways to calm the nervous system naturally How subconscious work and CONTROL sessions can help retrain fear responses This episode also explores the link between stress, sleep, breathing, exercise, and emotional resilience during menopause.Topics Covered: Perimenopause anxiety Cortisol and stress hormones Morning anxiety Driving anxiety during menopause Nervous system dysregulation Sleep and anxiety Breathwork and calming techniques Subconscious patterns CONTROL remedial hypnosis Menopause mindset support Resources & Links:Thrive and Shine Women’s WellnessMini Course: Subconscious & Mindset Support Online and in-person support available in WinscombeSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.
Transcribe →Menopause and Work Pressure: How to Cope When Symptoms Follow You to Work
3w ago00:14:28Tap to summarizeWork is stressful enough without adding perimenopause and menopause symptoms into the mix. But for millions of women, that's exactly the reality — navigating brain fog, hot flushes, anxiety and exhaustion while trying to perform at work, often without any support or understanding from the people around them.In this episode, Roberta Bass explores the link between workplace stress and menopause symptoms, the new UK guidelines beginning to change how menopause is recognised at work, and — most importantly — practical things you can do right now to make your working day more manageable.What You'll Learn• Why stress and menopause symptoms create a difficult vicious cycle at work• Why so many women leave their jobs during the menopause transition — and why they shouldn't have to• What the new UK workplace menopause guidelines mean in practice• What reasonable adjustments you can ask for at work• Why taking breaks actually makes you more productive — not less• Simple, practical techniques to manage stress and symptoms during the working day• How to have the conversation with your manager if you're strugglingKey Takeaways• Stress makes menopause symptoms worse — and menopause symptoms make work more stressful. Breaking that cycle matters.• A huge number of women leave their careers due to unmanaged menopause symptoms. This is unnecessary and increasingly, preventable.• The UK now has guidelines encouraging workplaces to recognise menopause and make reasonable adjustments — similar to disability and inclusion frameworks.• Practical adjustments include flexible working, working from home, regular breaks, temperature control and open conversations with HR or managers.• Taking your lunch break is not a sign of weakness — it improves focus, reduces stress hormones and makes you more productive.• Habit stacking (linking a new healthy habit to something you already do, like finishing a Teams call) is a simple and effective way to build stress-reducing practices into your day.• Even one small change to your working day can make a significant difference to how you feel.Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.
Transcribe →Why Perimenopause and Menopause Cause Joint Pain — And What to Do About It
May 400:18:07Tap to summarizeEpisode OverviewAre you waking up stiff and achy every morning? Struggling with hip pain, shoulder pain, or back pain that doesn't seem to respond to treatment? If you're in perimenopause or postmenopause, your hormones could be at the root of it.Joint pain and stiffness is one of the most common — and most misunderstood — symptoms of menopause. In this episode, Roberta Bass explains exactly why it happens, which areas of the body are most commonly affected, and what you can do to feel better: from sleep and exercise to hydration, diet, and knowing when to get an assessment.What You'll LearnWhy declining oestrogen is the key driver of joint pain and stiffness in perimenopause and menopauseHow oestrogen acts as a natural anti-inflammatory — and what happens when it dropsHow changes to collagen, tendons, ligaments and synovial fluid affect your jointsWhich joints and tendons are most commonly affected during menopauseWhy poor sleep makes joint pain significantly worse — and how to break the cycleThe role of muscle strength in protecting your jointsPractical steps: exercise, hydration, diet and load managementHow to find the right professional support for menopausal joint painKey TakeawaysJoint pain and stiffness in perimenopause and menopause is hormonal, not just a sign of ageingOestrogen is a natural anti-inflammatory — as it declines, inflammation increasesTendons are particularly vulnerable: rotator cuff, hip (GTPS), Achilles, plantar fascia and tennis elbow are all commonMorning stiffness lasting more than 30 minutes — especially in multiple joints — is worth investigating with a blood test to rule out inflammatory arthritisResistance exercise helps both joint pain and hot flushes — a double benefitHydration directly affects joint lubrication — not just headaches and thirstAn anti-inflammatory diet (reducing sugar, alcohol and simple carbohydrates) can make a meaningful differenceSee a physio or specialist who understands menopause, not just the individual jointWho This Episode Is ForThis episode is for women in perimenopause or postmenopause who:Wake up stiff or achy and aren't sure whyHave been treated for joint pain without lasting resultsWant to understand the hormonal root cause of their symptomsAre looking for practical lifestyle changes to reduce pain and stiffnessWant to know when to seek professional support — and what kind of support to look forResources MentionedRoberta's online and in-person appointments — link belowSleep episodes — search back through the podcast for Roberta's episodes on improving sleep qualitySend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.
Transcribe →Is Alcohol Making Your Menopause Symptoms Worse?
Apr 2700:12:21Tap to summarizeEpisode OverviewIf you've been reaching for a glass of wine or a G&T at the end of a long day, you're not alone — and you're not being judged. But if you're navigating perimenopause or menopause, it's worth asking: is alcohol actually helping, or is it quietly making your symptoms worse?In this episode, Roberta Bass explores the connection between alcohol and menopause symptoms, why so many women use it as a coping strategy, and — most importantly — what to try instead.What You'll LearnHow alcohol affects key menopause symptoms including hot flushes, anxiety, sleep and brain fogWhy alcohol feels relaxing short-term — and what it's actually doing long-termThe difference between social drinking and using alcohol as a coping strategyPractical, realistic ways to reduce your intake without feeling deprivedHealthier alternatives that give you the same relaxation and me-time benefitsSigns that alcohol use may need professional supportSleep strategies to replace the nightcap habitKey TakeawaysAlcohol worsens hot flushes — there is evidence to show thisEven if alcohol helps you fall asleep, it reduces sleep quality and increases night wakingPoor sleep makes brain fog, anxiety and emotional wellbeing significantly worseDrinking every evening to relax is a pattern worth examining — not a personal failingSmall reductions (choosing one drink instead of two, making a G&T weaker) can make a real difference0% alternatives, mocktails and longer mixer drinks can preserve the social ritual without the hormonal impactWho This Episode Is ForThis episode is for women in perimenopause or menopause who:Find themselves drinking most evenings to wind downWake up after drinking feeling unrefreshed or more anxiousUse alcohol to manage stress or help get to sleepWant to reduce their intake but aren't sure how to replace the habitAre wondering whether alcohol could be making their symptoms worseResources MentionedFree Menopause Masterclass — understand your symptoms and start making lifestyle changes (link below)Previous sleep episodes — Setting the stage for sleep- A Menopause night time routineThe Science of Sleep: How Hormones, Menopause & Lifestyle Affect Your RestSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.
Transcribe →Menopause and Low Self-Esteem: How to Rebuild Your Confidence from the Inside Out
Apr 2000:16:43Tap to summarizeIf menopause has knocked your confidence, you're not alone. In this episode we look at why self-esteem takes such a hit during menopause — and what you can do about it at a deeper, subconscious level. Because you can wear all the right colours and still walk into a room feeling invisible.Why menopause affects confidence Weight gain, poor sleep, hot flushes, slowing metabolism — these symptoms don't just affect us physically. They quietly erode how we feel about ourselves too.What you'll learn Using my ESSE Framework (Explore, Evaluate, Shift, Embed), we work through how to identify the patterns holding you back and start changing them — with practical tools including journaling, visualisation, positive affirmations, posture and movement.The key takeaway Confidence comes from how you see yourself, not just what you wear. And that can be changed.Want more support? My Subconscious & Mindset Mini Course walks you through the ESSE Framework with a full workbook. I also offer one-to-one hypnosis sessions online. All details in the links below. 💛Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.
Transcribe →Does What You Wear Affect How You Feel? (And Why It Matters More Than You Think)
Apr 1300:12:13Tap to summarizeIn this episode, I share my experience of going for a colour analysis and how it made me reflect on something much deeper than just clothes.We often think confidence comes from how we look—but actually, it’s about how we feel in ourselves.I talk about how many women, especially during perimenopause, lose confidence in their appearance, stop making the effort, and start putting themselves last. And why that isn’t about vanity—it’s about self-worth.In this episode, I cover: Why we often dress for practicality rather than how we feel The connection between clothing, confidence, and self-perception How body changes during perimenopause impact self-esteem Why waiting to “feel better” before making an effort keeps you stuck The importance of dressing for yourself—not for others Key takeaway: You don’t need to change your body to feel better—you need to change how you treat yourself now.A question to reflect on: Do you dress for comfort, for fashion, or for how you feel?And what could you tweak—even slightly—to feel a bit better in yourself?Support & next steps:If you’re struggling with confidence, motivation, or feeling like yourself again during perimenopause, support is available.You don’t have to figure it all out on your own.Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.
Transcribe →Why Teenagers and Perimenopause Feel So Similar (And What We Can Learn)
Apr 600:12:03Tap to summarizeIn this episode, I share a personal story about the challenges of parenting a teenager—and how it surprisingly mirrors the experience of perimenopause.We explore how hormonal fluctuations affect behaviour, emotions, and reactions, and why this can create tension in the home—especially when both parent and child are struggling at the same time.More importantly, we look at what we can learn from this… including why prioritising yourself is not selfish, but essential.In this episode, we cover: Why teenage behaviour isn’t just “attitude” The hormonal similarities between teenagers and perimenopause The concept of the “sandwich generation” Why self-care becomes non-negotiable in midlife How your reactions influence others (especially your children) Simple ways to start prioritising yourself—even when life is busy Key takeaway: You don’t need more time—you need to give yourself permission to come first sometimes.Support & Resources: Explore support for menopause symptoms Listen to previous podcast episodes for practical strategies Get in touch for 1:1 supportSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.
Transcribe →“Just Get On With It?” The Lack of Support After Hysterectomy and Women’s Health Surgery
Mar 3000:13:52Tap to summarizeHave you ever been told to “just get on with it” after surgery?In this episode, I share a real patient story that highlights a much bigger issue in women’s health: the lack of support, follow-up, and education after major gynaecological surgery.This patient had a full abdominal hysterectomy and was placed into surgical menopause—yet received little to no guidance on recovery, long-term health, or how to manage her symptoms.And sadly, this isn’t unusual.Across my career as a women’s health physiotherapist, I’ve seen the same pattern time and time again: Women undergoing major surgery, then being left to manage recovery alone.Why this is a problemUnlike orthopaedic surgery (such as hip or knee replacements), where patients receive:Structured rehabilitationRoutine physiotherapyClear recovery milestonesOngoing follow-upWomen’s health surgery often comes with:Minimal or no follow-upNo routine physiotherapyLittle education on recoveryNo clear guidance on what’s normalThis includes:HysterectomyC-section recoveryOther gynaecological proceduresThe long-term impactRecovery isn’t just about the first few weeks.For many women, especially those entering surgical menopause, there are longer-term considerations, including:Pelvic health issues (incontinence, prolapse)Pain and functionBone healthHeart healthBrain healthManaging menopause symptomsWithout support, many women are left feeling:ConfusedFrustratedUnsupportedUnsure where to turnWhy this mattersEvery woman will experience menopause, and many will undergo some form of gynaecological treatment or surgery.Yet the level of support does not match the scale of the need.While the NHS provides incredible care under pressure, there remains a significant gap in:EducationFollow-upLong-term supportWhat you can doIf you’ve had surgery or are struggling with menopause symptoms:Don’t be fobbed offAsk questionsWrite things down before appointmentsAsk for referrals to specialistsSeek support if you’re unsureYou deserve proper guidance and support.💬 Need support?If you feel like you’ve been left to get on with it, you don’t have to manage this alone.You can reach out to me for support, either:In personOnlineOr I can help guide you to the right support locally.🔗 Connect with me👉 Instagram: https://www.instagram.com/thriveandshinewomenswellness/ 👉 Facebook: https://www.facebook.com/ThriveandshinewomenswellnessSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.
Transcribe →A Jigsaw: The Missing Piece to Switching Off (Stress Management in Menopause)
Mar 2300:11:48Tap to summarizeDo you struggle to switch off at the end of the day? Feel like your mind is constantly racing, even when you’re trying to relax?In this episode, I share how something simple—doing a jigsaw—has become a powerful way for me to switch off, reduce stress, and bring myself back into the moment.After years of not doing them, I recently found myself drawn back to jigsaws. What started as a bit of nostalgia quickly became something I now genuinely look forward to each day. But more importantly, it’s highlighted something we’re often missing in modern life: true mental rest.We spend so much time:On our phonesThinking, planning, and problem-solvingMoving from one task to the nextBut we rarely give ourselves time to slow down and let our nervous system settle.Why switching off matters (especially in menopause)Chronic stress doesn’t just affect how we feel mentally—it has a real physical impact on the body.When stress levels remain high:Cortisol (our stress hormone) increasesSleep can be disruptedEnergy levels fluctuateBrain fog can worsenBlood sugar can become less stableDuring perimenopause and menopause, this becomes even more important. As hormone levels change, the body relies more on other systems (like the adrenal glands), which are also responsible for managing stress.This means that ongoing stress can make menopause symptoms feel worse.The role of mindfulness (and why simple things work)What I’ve found with doing a jigsaw is that it forces you to:Focus on one thingBlock out distractionsBe fully presentThat’s essentially mindfulness—but without needing to sit still or “try to meditate”.It’s simple, practical, and actually enjoyable.And it doesn’t have to be a jigsaw.Other options could include:ColouringDrawing or paintingKnitting or crochetAny creative activity that brings you into the momentThe key is finding something that:Feels easyRequires focusHelps calm your nervous systemWhy this matters for your healthTaking even a few minutes each day to slow down and switch off can:Reduce stress levelsSupport better sleepImprove focus and clarityHelp manage menopause symptoms more effectivelyIt’s not about doing more—it’s about creating space to reset.Let’s make it practicalWhat could you do this week to give yourself a few mindful minutes?It doesn’t need to be complicated. It just needs to be something you’ll actually do.💬 Let me knowI’d love to hear from you—what are you going to try this week?👉 Instagram: https://www.instagram.com/thriveandshinewomenswellness/ 👉 Facebook: https://www.facebook.com/ThriveandshinewomenswellnessCome and share what helps you switch off—or whether you’re a jigsaw person!Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.
Transcribe →Be More Like a Bear: Letting Go of Comparison in Perimenopause
Dec 2200:17:25Tap to summarizeWhat if you stopped comparing yourself to everyone else and simply allowed yourself to be? In this episode, Roberta explores a clip featuring Stephen Fry and Robin Williams, where Fry makes a striking observation: animals don’t try to be other animals — but humans try to be someone else every single day.During perimenopause and postmenopause, when identity shifts are already happening — physically, emotionally, and socially — comparison becomes even more damaging. Hormonal changes lower resilience, increase cortisol, and intensify symptoms such as anxiety, overwhelm, fatigue, hot flushes, and disrupted sleep. Trying to be your younger self, or trying to match the filtered lives you see online, only ramps up stress.In this episode, Roberta breaks down why comparison is so corrosive at this stage of life, how it feeds perfectionism and low self-esteem, and why this matters biologically — not just psychologically. More importantly, she explains how to step out of the comparison trap using her EESE Framework™, a practical process for exploring, evaluating, shifting, and embedding new subconscious patterns.In this episode, you’ll learn:Why comparison is heightened during perimenopauseHow cortisol, stress, and hormonal changes worsen symptomsWhy perfectionism and “keeping up” make midlife feel harderHow social media distorts reality and fuels low self-worthThe danger of comparing your “outtakes” to someone else’s “showreel”How to shift unhelpful patterns using the EESE Framework™Practical tools such as journaling, reframing, visualisation, and affirmationsWhy becoming “more yourself” — not more like others — is key to wellbeing in midlifeThis conversation is ideal for women who feel lost, pressured, or not “good enough” as their identity evolves in menopause. It offers both insight and practical, evidence-informed strategies to help you reconnect with who you truly are.Support Mentioned in This EpisodeIf you’re ready to change long-standing patterns and let go of comparison:Subconscious & Mindset Mini Course — learn the EESE Framework™ step by step https://www.thriveandshinewomenswellness.co.uk/sc-minicourse CONTROL Sessions — 1:1 subconscious work to shift unhelpful patternsMenopause MOT — personalised support for your symptoms, mindset, and overall wellbeingSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.
Transcribe →