As part of our “Change One Thing Challenge,” NAMS is encouraging women to choose one change, then make it part of their routine. We provide simple suggestions for healthy habits or symptom solutions for a variety of topics. Our readers can simply choose one of our ideas and make a positive change. It’s that simple. And we guarantee it’ll be worth the effort. We hope you’ll join us.

This month, choose one or more of our simple strategies for reducing stress. Although menopause has not been shown to raise stress levels, women at midlife face many stressors. Here are a number of coping strategies:

1. Breathe.
Sounds easy enough, but deep-breathing exercises can really make a difference when women take time to follow these easy steps a few times a day:

• Sit in a chair.
• Rest hands on the abdomen.
• Slowly count to four while inhaling through the nose and feel the abdomen rise.
• Hold that breath for a second.
• Then slowly count to four while exhaling through the mouth -- let the abdomen slowly fall.
• Repeat this exercise 5 to 10 times.

2. Take a mini mental vacation.
Guided imagery can help achieve a state of deep relaxation. And anyone can do it. Close your eyes and visualize a scene from your memory that brings joy. Try to get lost in that “happy place” or event or image for several minutes, allowing your mind to return to that blissful experience.

3. Make "me" time.
Sufficient self-care and enjoyable self-nurturing activities are proven stress relievers. Set aside some time for yourself every day -- at least 15 to 30 minutes -- and choose one or more relaxing activities. For example, talk with friends, enjoy a soothing bath or massage, take a walk, or enroll in an art class.

4. Set life limits.
Set realistic limits on what can be accomplished in a specific time period, like a day or week. There is always another task to do or a project to accomplish. Realizing that those infinite tasks will never be completely done is a start. Learn to say “no” and reserve some time and energy for yourself.

5. Try a new perspective.
You can change the way you feel in a stressful situation by changing the way you interpret that situation. This concept is called "reframing." It is a technique that allows people to replace an unwanted behavior or bad habit with a better alternative. For example, instead of becoming impatient while waiting in a long line at the grocery store, consider that extra time a well-deserved break from a busy day.