Most menopause products sell either hormones or balance. This workbook does something else. It covers the psychological side — and only that: how you handle the symptoms, how you get back to sleep, and how you talk about it. Hormone therapy is a decision for you and your doctor; there is deliberately nothing about it here, and nothing about diet or supplements either.
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The format is not invented. It follows a self-help workbook that was tested in a randomised trial: four chapters over four weeks, to fill in on your own, without guidance. Cognitive behavioural therapy for menopausal symptoms has been in the UK NICE guideline since November 2024; the German-language S3 guideline lists it too.
Two of those pages are the heart of it: what is true about menopause and what isn't. That the transition in itself does not make you depressed. That average mental performance stays within the normal range and the change passes for most women. That forgetfulness at this age is not the beginning of dementia. With sources, so you can read it up.
Four weeks, one chapter a week:
–Week 1 — Observing: seven days of recording, without changing anything. Afterwards you can see patterns that get lost in daily life.
–Week 2 — The moment itself: what goes through your mind during a hot flush or a blank moment, and what can be changed about it. With a breathing exercise and if-then sentences.
–Week 3 — Sleep: a fixed getting-up time, a bedtime window, and what to do when you are awake at three in the morning. The best-evidenced chapter in the workbook.
–Week 4 — Daily life and conversations: concentration at work, what you can arrange yourself, and sentences for the conversations that are hard — at work and at home.
What you get
01A workbook with 28 content pages + info page, including a baseline, a halfway check after two weeks and a review — the same four lines each time, so the comparison across the weeks actually works
02A record sheet and a seven-night sleep record, made for repeated printing
03A separate companion sheet, “Before the appointment”: two pages to fill in and take with you, so half of it doesn't fall away in the consulting room
04A page for when four weeks aren't enough — with a directory that works wherever you live
05A sources page listing the studies and guidelines, each with its reach
06Every file also as an ink-saving edition: identical text, far less colour — marked “sparsam” in the file name
