It can be hard to know if the way you are feeling is down to hormones, or something else. There are around 50 associated menopause signs to help you work out what's going on. Most doctors rely on symptom recall rather than hormone marker blood tests for diagnosis for women over 45 years of age.

Download Menopause Symptoms

If you're not feeling right and are experiencing menopause symptoms, it's important to book an appointment to see a healthcare professional.  This checklist helps you prepare and get the most out of your appointment, as well as spot any red flags.

Download Clinician Appointment Checklist

Tuning into psychological, physical, and cognitive changes gives us a sense of agency over our menopause.  This worksheet helps us spot triggers for our menopause symptoms and see how they may be interrelated. 

Download Menopause Tracker

Discover five core principles to introduce into your daily habits to enhance your menopause experience. 

Download Five Menopause Pillars

This checklist ensures you practice self-care with ten top tips, critical to thriving through this transition.

Download Menopause Commandments

Nutrition is key in menopause. This is a list of nutrients and foods to power you through your transition.

Download Menopause Pantry List

In addition, or as an alternative to Hormone Replacement Therapy, we've pulled together tools to help alleviate or reduce common symptoms of menopause. This toolkit is useful for individuals, specialists, coaches, and healthcare professionals, as well as the person directly impacted by menopause.

Download Menopause Toolkit

We can fall into unhelpful thinking habits or repetitive, negative narratives. This sheet helps you identify your common thinking distortions. Remember not all thoughts are real! 

Download Unhelpful Thinking Habits

Once you’ve identified your common thinking distortions, you can then use these exercises to untwist your thinking. This will provide a more balanced perspective on a situation and help manage stress and anxiety.

Download Untwist Your Thinking

Do you wake up in the middle of the night thinking about what you need to get done the next day? Use this positive planner sheet at the end of your day, well ahead of bedtime to prioritise what you really do need to get done. This will remove any stress during slumber.

Download Positive Planner

This is a helpful tool to help you identify what is a real worry and need to spend energy on and what is a hypothetical one and not worth wasting time thinking about. 

Download The Worry Tree

This worksheet rooted in Cognitive Behavioural Therapy helps you become more aware of how your thoughts, emotions, physical responses, and responses are all interconnected. Once you notice and identify these patterns, you can then be more skilled at how you respond to a situation.

Download Behavioural Cycle Record

Changes to the brain caused by a drop in oestrogen can impair memory temporarily but for some, this can feel alarming. It’s important to book a consult with a GP for diagnosis but this checklist identifies differences between perimenopause cognitive symptoms and dementia. 

Download Brain Fog versus Dementia

This fact sheet has been curated by a menopause specialist to help you learn more about hormone replacement therapy, so you can feel more informed about your treatment choices.

Download Fact Sheet on HRT