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The 3C Framework – Calm, Clear & Connected
A Practical Roadmap for a Mindful Menopause
Wednesday 12th March at 6.30pm – 7.30pm – online – save a seat here
Menopause doesn’t have to be overwhelming. Calm, Clear & Connected is a straightforward, easy-to-follow framework designed to help you take control of your experience with clarity and confidence.
In this lively workshop, you’ll gain essential menstrual health knowledge, helping you understand what’s happening in your body and why. With this foundation, making supportive choices becomes simpler and more effective—because they’re relevant and meaningful to your unique journey.
Through a practical, science-backed approach, you’ll create a personalised plan to:
✔ Calm your body—reduce symptoms, manage stress, and restore balance
✔ Clear your mind—cut through confusion, improve focus, and feel confident
✔ Connect the dots—understand your body’s needs and make informed choices
No fluff, no guesswork—just clear guidance and actionable steps to help you move through menopause with ease. By the end of the course, you’ll have a real-world strategy that works for you, so you can feel energised, in control, and fully supported in this next phase of life.
Your menopause, your way—let’s make it work for you.
Save your seat by booking on the calendar right now —> WORKSHOP CALENDAR
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A Menopause Tool Kit …
… is a collection of actions and items that will enable you to manage symptoms and optimize your physical and mental health as you travel the menstrual health timeline.
It could equally be called a Menstrual Health Tool Kit. Choosing what to add to the robust selection of items can only happen when you have a clear understanding of where you are and what the options are.
What you choose today, may not be what you choose tomorrow. It’s all about balance.
1. Learn about the menstrual health timeline
You can read a copy of Menopausology (no email required). This short read will explain the process of menopausing and give you an insight into why menopause transition may lead to some physical and emotional challenges.
2. Keep a Journal to collect the data on you
Use a symptom tracker, pen and paper will do, to identify the signs and indicators that you are noticing now. You could also recall any other symptoms that may have come and gone in the last few months or years. Write down as much as you can about your historic menstrual health.
3. Tune in to you
As you start to notice more things about yourself, start to record the information in terms of food, mood, movement, and stress. Also, note any significant differences in relation to your menstrual cycle. It may take 30 days or so to collect enough information but gradually you will start to get a much clearer picture of when symptoms occur, what makes them better, and when they are worse.
5 Key ‘supplements’ that could be in any menstrual or peri/menopause tool kit, are*:
Breathing (Vit O) – get plenty of Oxygen. Controlled breathing, on purpose with a purpose, will instantly reduce stress which triggers a reduction in cortisol, which then helps all hormones work better. What kind of symptoms may be helped? Feelings of sadness, anxiety, physical strains, vasomotor symptoms (hot & cold flushes, and sweats)
Move (Vit E) – exercise that helps to maintain muscle strength and joint flexibility will keep you mobile for longer in your lifespan. Moving requires the heart to pump and the lungs to inflate. Both help with circulation and cardiovascular strength. What kind of symptoms may be helped? Mindset, emotions, aches and pains, flexibility, brain fog.
Food (Vit N) – a good quality of nutrients is essential. Without a great source of vitamins and minerals from a wide variety of real foods you are not going to experience the best kind of natural hormone cascades that your body should be experiencing to function well. What kind of symptoms may be helped? Crushing fatigue, brain fog, joint aches & pains, temperature regulation, insomnia.
Rest & Destress (Vit Sr) – Stress and Sleep are two vital components of life. Whilst we need positive stressors to function, too many for too long of the negative stressors will impair all hormone functions, slowly grinding us to a halt. Sleep, or rest, must be good quality to balance out the stress. Sleep can become impaired not only because of changes in ovarian hormone levels but also because we rush into it. Take more break points in the day to connect with the parasympathetic nervous system. For example, while the kettle is boiling stand still and breathe, prep your real food meals, and chop/mix in a mindful way, let your mind wander, and journal for 5 mins before bedtime. What kind of symptoms may be helped? Insomnia, overwhelm, lack of joy, anxiety, vasomotor symptoms, ear and eye ones (anything related to the vestibular system)
Social Connections (Vit L) – finding joy and laughter during times of confusion feels like a complex ask. ‘Shouldn’t you be focusing on the core elements?’. We are human beings and we benefit from being human with others. Oestrogen has a direct relationship with oxytocin the ‘cuddle and care’ hormone, which also happens to be a brain chemical. Without enough oxytocin, it directly affects our happiness dial. The bad news is oxytocin depletion can present as aching muscles, sleep disturbance, and a bigger appetite for sugary foods. The good news is laughter swaps the cortisol in the bloodstream with the happy hormones oxytocin, dopamine, and endorphins. Altogether they can improve immune functioning, stress relief, cardiovascular health, reduced anxiety, sense of safety, and improved mood. What kind of symptoms may be helped? All of the above.
*The Bottom Line – Obviously, there is a play on the word ‘supplement’ and those 5 vitamins are not real – but I honestly think they should be.
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A Menopause Doula is someone who can guide, nurture, and support you, from periods to perimenopause and beyond.
Guide – I do this by providing general and specific information about menopausing, and how it applies to you. Before you talk with me I will send you some questions to answer so we can have a good insight of which direction our chat needs to go.
Nurture – This is where I listen to your menstrual health experience so far and find out more about what matters to you. It may also include some mindset work, and exploring your values and beliefs so we can start to build a menopause tool kit.
Support – Using my Menopause Mapping principles we gradually explore the glimmers and triggers and start planning your next best step along the menstrual health timeline
What kind of menopause information do we talk about?
Sometimes it’s a bit like a menopause lesson. I provide some helpful resources to give you some background knowledge and then you have plenty of time to ask me questions. My years of experience talking about menopause have given me some practical tools to explain the hormone biology, without being boring. Very early on in helping people navigate this time, I realised that you can’t manage what you don’t understand, so some basic menstrual health know-how helps you see the bigger picture, of where you’ve come from and where you are going.
Who can work with a Menopause Doula?
Anyone. It could be the person going through the experience or the people who love them.
- Most often if you can’t see the wood for the trees and want to reach it and speak with someone with lived experience and a lot of helpful tools and resources then this is the conversation for you.
- You could be someone who’s done a lot of homework, but hasn’t quite figured out the best way forward and would like some signposting and support.
- Maybe you have tried all the lifestyle measures, even added a sprinkle of HRT, but still feel exhausted and want some help.
I’m here for all of the above.
How often can you speak with a Menopause Doula?
As often as you wish. Unlike a therapist with a specific modality, we can give you a broad perspective of the dynamics of menopausing. I see myself as a generalised specialist.
However please do not confuse me with a clinical menopause specialist who prescribes pharmaceuticals.
- You may find that one menopause therapy conversation, with your Menopause Mapping guide in hand, is enough for you. You can always pop back again another time.
- Perhaps you know that you are the kind of person who will need a little prompt for a few weeks to keep you heading in the right direction. I can do that too.
- At any point, I am happy to speak with you and a special someone who is planning on being part of your Team Meno. It’s not always easy to explain to others what you’re feeling, so I can help you with that as well.
I have been in the holistic health and wellbeing arena for nearly 35 years, starting as a Beauty Therapist. I also trained in Applied Biology and became a Biology teacher. As I was going through perimenopause in a very haphazard way I realised that I had never been taught about menstrual health, let alone menopause health.
My vision is to increase access to information about menstrual health for everyone who needs it, across life stages. I didn’t have anyone to reach out to and ask the simplest of questions so I became one, for others. My particular style of Menopause Doula-ing also expands to menstrual health with a wider lens. So you don’t need to be perimenopausal to benefit from a conversation with me.
