Hormonal Health & Wellbeing Check-In Sheet

Women’s Life Transitions Toolkit - Worksheets, Prompts & Guides

By Donna Burfield - Joy & Purpose Coaching

This worksheet is designed to help women check in with themselves honestly and compassionately as hormones shift, bodies change, and emotional rhythms evolve during midlife. Not to diagnose. Not to overwhelm. But to help you notice what’s happening inside you, so you can understand what your body is asking for.

Use this sheet whenever things feel “off,” unpredictable, or difficult to name.

1. How Is My Body Communicating with Me?

Hormonal changes often show up in subtle ways long before we recognise them.

• What physical changes have I noticed recently? (e.g., sleep, temperature changes, digestion, aches, cycles, energy levels)

• What symptoms seem to come and go unpredictably?

• What does my body feel like in the mornings, afternoons, and evenings?

Notice patterns rather than perfection.

2. Emotional & Mental Wellbeing Check-In

Hormones influence more than the body; they shape how we think, react, and cope.

• What emotions have felt bigger or heavier lately? (anxiety, irritability, sadness, overwhelm, detachment)

• What emotions are quieter or harder to access? (joy, motivation, clarity, confidence, calm)

• Where have I been mentally strong, and where have I struggled?

3. Energy, Rest & Daily Rhythm

Women in midlife often push through exhaustion without questioning it.

• When do I feel most energised? (Morning? Afternoon? After movement? After rest?)

• When does my energy crash?

• What helps me recharge and what drains me quickly?

4. Support, Nutrition & Self-Care

This is not about strict routines; it’s about paying attention.

• What have I been giving my body that supports my well-being? (water, real food, movement, rest, supplements if appropriate)

• What have I been giving my body that might be making things harder? (processed foods, alcohol, skipping meals, overworking, ignoring signals)

• What small act of care could genuinely help me this week?

5. Stress & Overload Awareness

Hormonal changes intensify stress responses; noticing this is empowering, not critical.

• Where is stress showing up in my body (jaw, chest, shoulders, stomach)?

• What situations or people are overwhelming me right now?

• Where could I reduce pressure, even a little?

6. Social, Emotional & Personal Connection

Hormonal changes can heighten loneliness or create a desire for more meaningful relationships.

• When have I felt most connected recently?

• Where have I felt unseen or isolated?

• Who supports my well-being and who drains it?

7. What Do I Need Right Now?

This is about honesty, not perfection.

• What does my physical health need?

• What does my emotional health need?

• What does my mind need to feel steadier?

• If my body could speak clearly today, what would it ask for?

A Closing Prompt

Complete the sentence:

“Over the next week, I will support myself by…”

Small steps. Gentle awareness. Kind honesty. That’s how well-being grows during hormonal change.

Trusted Websites for Hormonal Health & Menopause Support

These are reliable sources created by medical experts, researchers and trusted national organisations:

NHS - Menopause & Perimenopause

Clear, practical, medically reviewed information.

Menopause Matters

Run by healthcare professionals, widely respected.

Women’s Health Concern (supported by the British Menopause Society)

Excellent fact sheets, treatment guidance and symptom insights.

The North American Menopause Society (NAMS)

Internationally recognised organisation with robust research.

Jean Hailes for Women’s Health

Evidence-based and highly regarded worldwide.

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🌿 You can explore more free tools, articles, and supportive resources on the Joy & Purpose Coaching website.