https://www.yougotthisgalway.com/blog daily 0.75 2026-04-21 https://www.yougotthisgalway.com/blog/Blog Post Title One-3zaa9-zlxng-skzj5-jzl9l-tkpxz-c6nk7-5tzr4-xan83-aky4m-dwd96-el7k7 monthly 0.5 2026-04-21 https://images.squarespace-cdn.com/content/v1/6970e31dcf65ea24db3d5d6d/39266ce9-8dc6-48e8-8034-a74f6e4d342b/IMG_6176.jpeg ADHD and Menopause Blog - When Feelings Feel Like Too Much: 3 Gentle Ways to Make Space Let's be honest. When life feels like a , your feelings don't just show up they arrive. Hot flushes come with a side of irritability. Brain fog brings a wave of shame. Exhaustion drags along a heavy blanket of "I can't do this anymore." And your natural instinct? Fight it. Fix it. Make it stop. Here's what I've learned as a psychologist with ADHD: fighting your feelings doesn't make them go away. It just makes them louder. It's about learning to make space for them so they stop running the show. And the research backs this up. A large meta-analysis found that ACT is an effective intervention for reducing psychological distress and improving wellbeing. Another meta-analysis showed ACT significantly improves anxiety, depression, and psychological flexibility with benefits that stick around even after treatment ends. Even specifically for menopausal women, studies show ACT-based counselling can significantly improve mood, reduce anxiety and depression, and enhance quality of life across vasomotor, psychosocial, sexual, and physical domains. So how do we actually do that? Here are three gentle, practical ways to start making space for your feelings without fighting them. https://www.yougotthisgalway.com/blog/Blog Post Title One-3zaa9-zlxng-skzj5-jzl9l-tkpxz-c6nk7-5tzr4-xan83-aky4m-dwd96 monthly 0.5 2026-04-20 https://images.squarespace-cdn.com/content/v1/6970e31dcf65ea24db3d5d6d/b0fac73d-16f5-465e-9628-025aaf624e57/IMG_5981.jpeg ADHD and Menopause Blog - The Biology of the 2-4 AM Wake-Up: The Dressle et al. (2022) Meta-Analysis A comprehensive meta-analysis by Dressle and colleagues, published in the journal Sleep Medicine Reviews, synthesized data from 20 high-quality case-control studies. It included 449 patients with chronic insomnia and 357 healthy "good sleeper" controls. The findings are clear: Patients with chronic insomnia show moderately but significantly elevated cortisol levels (SMD = 0.50, 95% CI: [0.21–0.80]). But here's the key: This isn't a problem of sleep deprivation. The study confirmed that insomnia is actually a disorder of 24-hour hyperarousal. The brain is "stuck in on," and this includes the body's stress system. This finding explains why you wake up at 2 a.m. wired. It's because your body's HPA axis (hypothalamic-pituitary-adrenal axis) the central command center for your stress response is operating at a higher baseline than it should. The result? Your internal alarm clock is set too early and rings too loudly. https://www.yougotthisgalway.com/blog/Blog Post Title One-3zaa9-zlxng-skzj5-jzl9l-tkpxz-c6nk7-5tzr4-xan83-aky4m-dwd96-a22xf monthly 0.5 2026-04-20 https://images.squarespace-cdn.com/content/v1/6970e31dcf65ea24db3d5d6d/ec0282e4-5e88-45c9-bff9-fb98a195c5c9/IMG_6184.jpeg ADHD and Menopause Blog - A trip to a garden might be the Best Vitamin D supplement you you can get It's not just in your head: A major 2025 study of nearly 500,000 people found that living near parks and gardens is directly linked to healthier vitamin D levels." For those of us in Northern Europe, where the winter sun is too weak to help, this isn't a minor issue. The same study highlights that greenspace may be a key public health tool to combat widespread deficiency. This is a perfect example of how our environment acts as a health modifier. It's not about one magic pill, but about how our surroundings shape our daily habits and, ultimately, our biology https://www.yougotthisgalway.com/blog/Blog Post Title One-3zaa9-zlxng-skzj5-jzl9l-tkpxz-c6nk7-5tzr4-xan83-aky4m monthly 0.5 2026-04-20 https://images.squarespace-cdn.com/content/v1/6970e31dcf65ea24db3d5d6d/cd792277-fa85-4b1b-b24f-871663b99539/IMG_6111.jpeg ADHD and Menopause Blog - Why Your Nightcap Might Be Keeping You Up at Night There’s a certain cultural script many of us know by heart. After a long, stressful day, you pour a glass of wine or mix a drink to "take the edge off" and help you drift off to sleep. It feels relaxing, almost medicinal. But what if that nightly ritual is actually making things worse? New, comprehensive research reveals that while alcohol might help you fall asleep faster, it secretly sabotages the most restorative parts of your sleep, leaving you more vulnerable to stress the next day. https://www.yougotthisgalway.com/blog/Blog Post Title One-3zaa9-zlxng-skzj5-jzl9l-tkpxz-c6nk7-5tzr4-xan83 monthly 0.5 2026-04-20 https://images.squarespace-cdn.com/content/v1/6970e31dcf65ea24db3d5d6d/00f4db01-0962-4314-be5a-512433e33055/IMG_7877.jpeg ADHD and Menopause Blog - Lifting Weights, Lifting Brain Fog: Why Strength Training Might Be for you Its not about becoming jacked its about letting your body work like it is supposed to, controlled, careful movement till exhaustion of specific muscle groups is amazingly chill. A comprehensive 2026 review published in the International Journal of Gynecology & Obstetrics (Khadilkar and colleagues) confirms what so many women experience: the hormonal shifts of menopause particularly the drop in oestrogen directly affect memory, attention, and executive function. The same review (click here) offers a clear, practical, and surprisingly powerful solution. Strength training. Let's talk about why picking up something heavy might be one of the best things you can do for your brain. https://www.yougotthisgalway.com/blog/Blog Post Title One-3zaa9-zlxng-skzj5-jzl9l-tkpxz-c6nk7-5tzr4 monthly 0.5 2026-04-20 https://images.squarespace-cdn.com/content/v1/6970e31dcf65ea24db3d5d6d/d75e0be8-b840-4fa9-819f-18fae570713d/IMG_5295.jpeg ADHD and Menopause Blog - Three Small Acts of Kindness for when it all gets a bit hectic When you’re in the middle of a hot flush, a wave of anxiety, or that heavy, lead‑blanket exhaustion that seems to come from nowhere, it’s natural to want it to stop. But fighting it often makes it worse like trying to push a beach ball underwater. Here’s a different approach, gently lay a hand on the part of your body where you feel the discomfort most intensely. Maybe it’s your chest, your belly, your forehead. Don’t press. Just rest it there, like a warm, steady presence. Now imagine that this is a healing hand. Not in a magical, “make it disappear” way—more like the hand of a friend who knows exactly how you feel and isn’t trying to fix you. Let some warmth flow from your palm into that area. Not to get rid of the sensation, but to soften around it. To make room. To say, without words, “I know this is hard. I’m here with you.” This is kindness in its most physical form. You’re not abandoning yourself. You’re showing up. https://www.yougotthisgalway.com/blog/Blog Post Title One-3zaa9-zlxng-skzj5-jzl9l-tkpxz-c6nk7 monthly 0.5 2026-03-25 https://images.squarespace-cdn.com/content/v1/6970e31dcf65ea24db3d5d6d/481437a3-c895-4cae-9075-f0475ac32658/IMG_5218.jpeg ADHD and Menopause Blog - 5 Ways to Stop Fighting Your Feelings (And Start Living the Life You Want ) - Advise from me, support from Pistachio Croissant :) If you’re navigating perimenopause or menopause or ADHD, your internal world can feel like a chaotic house party where nobody’s in charge. One minute you’re sweating through your shirt, the next you’re crying at a dog food commercial, and somewhere in between your brain decides to hide your keys, your phone, and your ability to form a sentence. It’s exhausting. And the natural instinct? Fight it. Fix it. Make it stop. But here’s the plot twist: fighting your feelings doesn’t make them go away. It just makes them louder. So, whether you’re dealing with hot flushes that feel like your internal thermostat is on holiday, brain fog that makes you forget your own birthday, or moods that swing faster than a Galway wind, these five strategies will help you stop the fight and start moving toward what matters. https://www.yougotthisgalway.com/blog/Blog Post Title One-3zaa9-zlxng-skzj5-jzl9l-tkpxz monthly 0.5 2026-03-21 https://images.squarespace-cdn.com/content/v1/6970e31dcf65ea24db3d5d6d/3167613f-46c9-4f30-b942-05986d6a4c68/IMG_4957.jpeg ADHD and Menopause Blog - When Menopause Meets ADHD: Why You Deserve More Than Just “Understanding” - Advise from me, support from Shadow :) If you’re navigating perimenopause or menopause and you also have ADHD, you might feel like your brain and your body are speaking two different languages and no one gave you a translator. Hot flushes interrupt your focus, brain fog makes your executive function feel like it’s on strike, and the emotional ups and downs can crank up rejection sensitivity to eleven. Then, on top of all that, you might look around and wonder: Why does it feel so lonely? Why doesn’t my partner seem to get it? Why do I feel like I’m failing? A recent study published in Feminism & Psychology (Hayfield, Moore, & Terry, 2024) gives voice to exactly these kinds of experiences. As a psychologist who specialises in ADHD (and who has ADHD myself), I read this paper and thought: This is it. 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