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As women, our lives are often defined by milestones - career achievements, family expansions, and personal growth. But what happens after the menopause transition, when we find ourselves navigating the turbulent waters of a midlife crisis?

I’m having this conversation more often in leadership coaching, training sessions and behind closed doors. Midlife is a collision of roles, responsibilities, hormones and expectations, and it can feel both confusing and confronting.

Instead of viewing this chapter as a daunting ending, let’s instead frame it as a powerful opportunity for transformation - and open the doors to rediscovering passions, purpose and a new direction.

In this article, we explore the unique challenges, opportunities and strategies to not just survive - but thrive - during this essential phase of life. Rediscover the vibrant, joyful you waiting to emerge!

Understanding the “Midlife Crisis”: What It Is and Why It Happens

That was until everything started to change as my menopause transition gained traction!

The term midlife crisis often conjures images of sports cars, drastic makeovers, and impulsive career changes. But beyond the clichés, it signifies an important period of re-evaluation and transformation.

For women, this phase often begins in their 40s or 50s, but it can occur earlier or later depending on individual life experiences. It is characterised by an intense introspection spurred by the realisation that half of one's life has already passed. This can lead to a reevaluation of achievements, goals, and unfulfilled dreams, prompting a quest for deeper meaning and satisfaction.

So, why does this happen?

Biologically, the midlife crisis is often linked to significant hormonal shifts like those experienced during menopause. These changes can affect mood, energy levels, and overall well-being, contributing to feelings of instability.

Psychologically, this period can be triggered by major life events such as children leaving home, the loss of a parent, or career stagnation. These events often compel women to reflect on their identities and accomplishments, sometimes leading to a sense of urgency to make changes before it's "too late."

Culturally, women often face societal expectations and norms that influence how they perceive themselves during midlife. The pressure to maintain youthfulness, or to stay silent on menopause, alongside the diminishing societal value placed on older women, can increase feelings of inadequacy and anxiety.

The Challenges of Midlife

Understanding that a midlife crisis is a natural and potentially transformative period can help women approach it with a sense of curiosity and openness, rather than fear and resignation.

The key themes of midlife challenges for women are highlighted in 2025 research papers by Wood et al. and Gignac & Zajenkowski, and a recent article by the Women's Agenda.

They recognise four key areas of change, and I’m backing these up with statements from my coaching clients:

Identity disruption:

Women in midlife carry an often-invisible Menopause Load - a lifetime of emotional labour, while simultaneously dealing with menopause symptoms, the end of their reproductive years, empty nesting, and gendered pressures that affect both self-confidence and capacity. Some women are going through divorce or changes in friendship.

This load is made worse by a lack of support, especially in the workplace.

“Over 18 months, a senior female colleague was performance-managed out of her role - the unsupportive culture and lack of awareness kept her silent.”
“When we split up, our friends took sides, and I was left wondering who I could really trust and rely on.”

Identity reinvention

Some women feel a sense of liberation in midlife, a renewed focus on themselves, and a discovery of new strengths or new ways to use existing strengths.

“I’ve stopped giving any f*cks about what other people think of me. It’s very freeing!”

Structural influences

Identity is shaped by social roles, ageism, expectations, accumulated skills and emotional regulation. Wood et. al. detail how gendered ageism and menopause stigma in the workplace diminish a woman’s perceived value and limit support structures, which can lead them to disengage from work or exit completely.

This is a deficit lens made worse by societal norms around the ageing female body.

“I retired 7 years early from a role I loved. Bullying by younger women and my manager’s dismissiveness left my mental health in crisis.
“My body has changed so much and I find myself crying all the time, grieving the woman I used to be. I feel incredibly uncomfortable in board meetings.”

Agency and empowerment

At this stage of life, many women want broader recognition, support, reframing and they see midlife as an apex of both capacity and contribution.

Gignac & Zajenkowski describe cognitive and personality shifts such as increased emotional intelligence, moral reasoning, conscientiousness, which reframe midlife not as decline but peak functioning, offering a potential redefinition of identity based on wisdom and capacity rather than youth or speed.

“A colleague asked when I would be retiring and suggested that I should consider ‘stepping sideways’. I initially agreed, but on reflection, why should I do that? Now, I’m actively planning what’s next for my life.”

These changes can be frustrating and even distressing to deal with, but it's important to understand that there is no one explanation for menopause weight gain.

The Emotional Impact of Midlife Transitions

Women are straddling a transition - feeling too old to be young and too young to be old. Navigating the midlife transition can be emotionally tumultuous, marked by feelings of loss, uncertainty, and even grief.

This period can also bring up unresolved issues or trauma from the past, as well as fears about the future, contributing to anxiety and depression.

Self-esteem is frequently challenged during midlife, as physical changes and societal attitudes towards aging women can lead to body image issues and a sense of invisibility.

Despite these challenges, midlife also offers an opportunity for emotional growth and resilience. By confronting and processing difficult emotions, women can achieve a deeper understanding of themselves and their needs. This self-awareness can lead to healthier coping mechanisms, stronger relationships, and a more authentic and fulfilling life.

Midlife: Peak or Decline?

We’ve been taught to view midlife as a time of winding down and increasing invisibility, but emerging research and lived experience of women clearly tells a different story.

It tells us is that midlife is a powerful, and often uncomfortable, re-organisation of self.

It’s also an important window of opportunity to lay down the foundations of better mental health, physical health and wellbeing, and healthy ageing - to better understand who we are, what we stand for, and what we need to improve our longevity and healthspan.

Let’s explore how.

Embracing Change: Strategies for a Positive Mindset

A positive mindset is essential for navigating the midlife crisis successfully.

Different strategies to create a positive mindset include making time each day to practice gratitude, mindfulness, mediation and reframing, such as:

A gratitude journal, which can help to shift focus to the positives and to express thanks for the good things in life. It can help women to shift their perspective from what is lacking to what is abundant.
Mindfulness and meditation, which can help ground women in the present moment, reducing anxiety about the future and regret about the past.
Regular meditation, which can improve mental clarity, emotional stability, and overall well-being. Starting with just a few minutes each day can make a significant difference in managing stress and cultivating inner peace.
- This could include walking meditation, guided meditation, transcendental meditation, or simply mindful breathing.
Reframing negative thoughts is another valuable technique. This involves writing down all the negative thoughts that come into your head, and writing more neutral or positive statements that dispute the negatives, and feel believable. It’s a powerful process.

This mental shift can transform how women experience and respond to the challenges of midlife.

Rediscovering Passions and Hobbies

Amongst the many roles and responsibilities of life, many women forget about passions and hobbies.

Midlife is the perfect time to reconnect activities that bring joy and fulfillment, to reignite a sense of purpose and vitality. Some women love painting, gardening, writing, or playing a musical instrument. Whatever the case, these pursuits offer a creative outlet and a chance to explore new aspects of oneself.

A lot of women I work with are in book clubs or hiking groups. They love meeting like-minded individuals as it creates a sense of community and support. Social connections can be particularly valuable during midlife.

For those unsure of their passions, trying new activities can be a path to discovery. Women I coach take Pilates classes, take up volunteering, or do short courses to uncover hidden talents and interests.

This exploratory phase is an adventure in itself, offering excitement and the possibility of finding new sources of joy and fulfillment.

Building a Support Network: The Importance of Community

A strong support network is critical during midlife transitions. Surrounding oneself with positive, encouraging people can provide emotional sustenance and practical support.

Beyond positivity, I think this is an incredibly important step. The women I work with gain new and bigger picture perspectives on what’s important to them, to learn from others who are a few steps ahead, and to support women who are a few steps behind them.

Most of all, hearing others' stories is reassuring and inspiring - it helps women to realise they are not alone in their experiences.

The women who come to me for coaching are often highly intelligent and capable - but don’t have anyone in their lives to truly just listen without offering advice or telling their own story. In some cases, women don’t want to burden others with their worries or challenges, or to upset the status quo at work or at home.

In that sense, professional support such as coaching can play a vital role in providing a confidential space to download, be heard, sort through their thoughts and feelings, and to set and achieve new personal and professional goals.

These professionals offer tools and techniques to manage stress, build resilience, and create a fulfilling midlife experience.

Health and Wellbeing: Prioritising Self-Care in Midlife

This journey has resulted in me moving forward into this next chapter of life healthier, happier and with more confidence than ever before and that’s what I want for other women.

Self-care becomes increasingly important during midlife.

Since physical health directly impacts mental and emotional well-being, it's essential to maintain a healthy lifestyle. Regular exercise, a balanced diet, and sufficient sleep are fundamental components of self-care.

As one client said to me in a coaching session:

“I’ve realised that I’ve been eating to survive, instead of eating to thrive!”

Our nutritional and movement needs change at this stage of life, so it’s the perfect time to review these (and other) areas to make some positive adjustments that help reduce symptoms and improve both health and wellbeing.

Preventive healthcare is also critically important during midlife. The menopause transition is a time when chronic diseases become evident and in some cases, their symptoms can be mistaken for menopause symptoms.

Regular check-ups, screenings, and preventive measures can help detect and address health issues early. Women should work closely with their healthcare providers to manage any chronic conditions and stay informed about age-appropriate health recommendations, to improve longevity and most importantly, healthspan.

Setting New Goals: Career and Personal Development

Given the forces at play in a woman’s life, midlife is an excellent time to set new goals and pursue personal and professional development. This period of reflection and reassessment can lead to a clearer understanding of one's values and aspirations.

Setting goals that align with these insights can bring a renewed sense of purpose and direction. This could involve career development, further education or a complete pivot, taking on leadership roles, starting a business, or engaging in creative pursuits that were previously set aside.

Personal development is equally important. This could involve improving relationships, developing new skills (like languages), travelling, spirituality or enhancing personal growth. Any of these areas can contribute to a richer, more fulfilling life and can reignite motivation and a profound sense of accomplishment and joy.

Conclusion: Embracing the Journey Towards Joy and Fulfillment

Navigating the midlife crisis is not about simply surviving; it's about thriving and embracing the journey towards greater joy and fulfillment. This period of life, though challenging, is also rich with opportunities for personal growth, self-discovery, and transformation. By understanding and addressing common challenges, women can approach midlife with resilience and optimism.

Embracing change with a positive mindset, rediscovering passions, building a supportive community, prioritizing self-care, and setting new goals are all vital strategies for a fulfilling midlife. The inspiring stories of women who have successfully navigated this phase remind us that midlife can be a time of profound renewal and achievement.

Ultimately, midlife is an invitation to reassess, reimagine, and reinvent oneself. By embracing this journey with an open heart and mind, women can rediscover the vibrant, joyful selves waiting to emerge. This is a time to celebrate one's strengths, honor one's experiences, and look forward to the exciting possibilities that lie ahead.

References

Wood, K., McCarthy, S., Pitt, H., Randle, M., Arnot, G. & Thomas, S.L. (2025) ‘“Hiding symptoms and balancing work, family and relationships”: Australian women discuss menopause and the midlife collision’, Social Science & Medicine, 387, 118681. doi:10.1016/j.socscimed.2025.118681. Available at: https://www.sciencedirect.com/science/article/pii/S0277953625010123

Gignac, G.E. & Zajenkowski, M. (2025) ‘Humans peak in midlife: A combined cognitive and personality trait perspective’, Intelligence, 113, 101961. doi:10.1016/j.intell.2025.101961. Available at: https://www.sciencedirect.com/science/article/pii/S0160289625000649

Nasr, R. (2025) ‘The power of naming and discussing “The Menopausal Load”’, Women’s Agenda, 17 October. Available at: https://womensagenda.com.au/latest/soapbox/the-power-of-naming-and-discussing-the-menopausal-load/

Navigating the Midlife Crisis: Empowering Women to Embrace Change and Rediscover Joy

Understanding the “Midlife Crisis”: What It Is and Why It Happens