Menopause Awareness Month in the UK, is a campaign to help women understand and manage the physical and emotional changes this stage of life can bring.
At Women & Golf, we’re using this month to explore how menopause affects not just your body, but your mindset — and how golf can play a powerful role in supporting your mental wellbeing.
When the Mind Feels as Tired as the Body
Perimenopause and menopause can bring more than hot flushes and aching joints. Hormonal changes affect brain chemistry, leading to mood swings, anxiety, irritability, and what many describe as “brain fog.” For golfers, these shifts can show up as:
- Frustration on the course over missed shots or poor concentration.
- Loss of confidence, particularly in competitions.
- Overthinking swings or decision-making.
- Feeling disconnected from the social side of golf.
- If that sounds familiar, you’re not alone. Research from The Menopause Charity shows that up to 70% of women experience mood changes during menopause, often feeling more anxious or self-critical than before.
How Golf Can Help
The good news? Golf is one of the best sports for maintaining mental wellbeing during menopause.
- Time outdoors: Being surrounded by greenery, trees, and open space helps lower cortisol (the stress hormone).
- Social connection: A round with friends offers laughter, support, and a sense of belonging — vital for emotional health.
- Focus and mindfulness: The rhythm of golf — walk, breathe, swing, repeat — naturally encourages present-moment awareness.
Even short practice sessions can help quiet a busy mind. Think of golf as part sport, part moving meditation.
Practical Strategies for Mental Balance
1. Build a Simple Pre-Shot Routine
Brain fog or anxiety can throw off focus. A repeatable pre-shot routine grounds you in the moment.
Try this:
- Take a deep breath before each shot.
- Visualise your target.
- Repeat a calm phrase (“smooth and steady,” “see the line”).
- Trust your process — not perfection.
2. Focus on Enjoyment, Not Performance
If you’re struggling with confidence, drop the pressure. Play fun formats — Texas Scramble, four-ball betterball — or arrange casual nine-hole games. Reconnect with why you love the sport, not your score.
3. Acknowledge Your Emotions
If frustration bubbles up, recognise it rather than suppress it. Menopause-related mood swings are hormonal, not character flaws. Give yourself permission to feel what you feel — then reset before your next shot.
4. Prioritise Rest and Recovery
Poor sleep can magnify anxiety and fatigue. Avoid overloading your week with early tee times or back-to-back rounds. Swap one practice session for a restorative walk, yoga class, or quiet coffee with a friend.
5. Stay Connected
Isolation is a major contributor to poor mental health during menopause. Stay involved in your club’s women’s section, join roll-ups, or explore online communities like Women & Golf Connect, where you can talk openly about golf and life.
Opening Up the Conversation
Talking about menopause — and mental health in general — is still too often seen as taboo in golf. Yet sharing experiences is one of the most powerful forms of support.
Golf clubs can help by:
- Hosting informal “golf and wellbeing” sessions or coffee mornings.
- Inviting guest speakers or health professionals to talk about menopause.
- Promoting a culture where women can mention symptoms without embarrassment.
Every time a woman golfer talks about how she feels, she makes it easier for someone else to do the same.
When to Seek Extra Support
If feelings of low mood, anxiety, or overwhelm start to affect your everyday life, reach out for help. Speak to your GP — treatments such as HRT, counselling, or CBT can be transformative.
A Final Word
Menopause can challenge your confidence, focus, and emotions — but golf can also be one of your greatest allies.
It gives you structure, purpose, social connection, and joy. By being kinder to yourself, adjusting your expectations, and sharing the journey with others, you can protect your mental wellbeing and even rediscover a deeper enjoyment for the game.
Remember: your mental health is just as important as your swing. Take care of both.