Notas del episodio
Overwhelm, Hormones & the Dopamine Trap: Practical Ways to Feel Like You Again (Especially in Your 40s)
In this episode of The Nicola Graham Podcast, I talk about overwhelm. How it can feel like a revolving door for women and often ramps up around our menstrual cycle, especially in our 40s as hormones shift and serotonin drops.
I share a personal example of feeling unexpectedly low after a brilliant weekend (and a terrible night’s sleep), and why being constantly “switched on” via notifications, social media, emails and endless life admin can make everything worse. I explain the difference between observing low mood versus attaching a story to it, and how quick dopamine hits (scrolling, wine, chocolate) can keep us stuck in self-sabotage.
Covering practical tools: write a personal morning mantra (even using ChatGPT), close down mental “tabs,” practise letting worries go, set boundaries like no phone in bed, audit what you consume online, and use iPhone/social-blocking tools. Plus a reminder to prioritise walks, goals, presence and self-care when you feel frumpy or overwhelmed.
If you found this episode valuable and wanted to hear more from The Nicola Graham Podcast, make sure to like, subscribe and share.
Looking for further support? This is how You Can Work With Me...
Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomen
Check out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyle
If you're interested in 1-1 coaching, drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness
And if you want to get in touch? Send me an email via nicolagrahampodcast@gmail.com
00:00 Gym Intro and Overwhelm
01:27 Why It Feels Worse Now
02:28 Low Mood Is Normal
03:11 Birthday Party Sleep Crash
04:37 Always On Notifications
06:54 Cycle Hormones and Stories
07:58 Observe Dont Attach
09:01 Dopamine Traps Scrolling
11:26 Morning Mantra Reset
13:52 Close Mental Tabs
15:14 Let It Go Practice
17:01 Audit Social Media Intake
18:42 Block Apps and Barriers
20:04 Care Plan When Low
21:44 Unfollow Mute Cleanse
23:18 Final Wrap Up