Episode notes
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.
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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