056: How to Embrace Your EMOTIONS & Move Through Menopause Ft. Sian Evans

In this episode, Carly is joined by Sian Evans, Menopause Self-Care Coach and holistic therapist, for a deep conversation about emotions, self-care, and navigating menopause. 

They discuss the importance of giving yourself permission to feel and express your emotions in a safe way, especially during the changes of menopause. Sian shares her personal story and insights on therapeutic techniques like EFT (Emotional Freedom Technique) and Breathwork, explaining how these tools can help release trapped emotions without needing to verbalize painful experiences.

Tune in for valuable tips on how to nurture yourself, set boundaries, and explore new ways of processing emotions.

They also dive into the concept of self-care and why it’s more than just bubble baths—it’s about setting time and space for yourself, even in the midst of life’s demands.

This episode is perfect for anyone feeling the emotional weight of menopause and looking for ways to navigate it with grace and compassion.


Ready to nurture yourself?

Click the following links to take a look at these online and in person opportunities:

The Midlife and Self Care Retreat

Nurture Your Menopause FREE Online Workshop

If you'd like to follow or contact Sian, find her on Instagram >> @mymenopauseselfcarecoach of email info@myselfcarecoach.com

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If you'd like to get in touch to ask a question about today's episode or to find out how you can get support from my coaching, reach out on the following links:

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Transcript

Carly: 0:37

Hello and welcome to the Strong Bones Coach podcast with me your host Carly Killen. Today we have a fabulous episode as we are joined by the wonderful Sian Evans from my menopause self care coach. And today we're chatting all things emotions and menopause. You may know her for Instagram and if not you're about to be introduced. So let's welcome her in. Hello, Sian. Welcome to the Strong Bones Coach podcast. How are you doing? I'm good. Thank you, Carly. It's been, it's really good to be back with you again. amazing. Yeah, I think it was February earlier this year, so it's been a while.

Sian: 1:14

Wow.

Carly: 1:14

Yeah.

Sian: 1:15

Yeah. Time's gone

Carly: 1:16

quick. It has indeed. So I think we've had quite a few new listeners since then, and quite a few new episodes have gone by since we

Sian: 1:25

last.

Carly: 1:25

spoke on here, although we speak regularly. so please let the listeners know a bit more about you, what you do, who you are.

Sian: 1:33

Okay. So, um, I trained as a therapist about 13, 14 years ago. And, um, absolutely loved being a counsellor and then COVID hit and as it did for most people, had to realign what I was doing with my business. And then as I was going through COVID, also started going through the menopause. Well, I'd actually been going through early menopause for a really long time, but that's a whole other story that would take us a long time. So we won't go into that now. However, I got to just after the COVID and realized that I was definitely in perimenopause and started on HRT and that made me realize a lot of things. One of them was that there were so many clients that I might have helped differently if I'd had more understanding and knowledge of the menopause myself. So then I went off and trained as a menopause coach, support, a menopause support coach and also trained as a life coach at the same time. And then basically as a result of that, I now bring together therapeutic, my therapeutic work as a counsellor, my life coaching work and working with women who are going through the menopause to bring this beautiful therapeutic coaching space together for ladies.

Carly: 2:52

Oh, amazing. It's so much needed. It's a time of life where there's a lot of change, a lot of transitions, different phases of life. and well, in our generation, we don't often have a lot of this as we've been growing up. We've not always had that kind of support or that kind of modeling. So to really sort of be able to get in touch with who we are as women, And even when that itself needs realigning as we start to enter perimenopause. it's wonderful that you're able to bring all that together. so it's been quite a year, hasn't it? I think you've been doing quite a lot of things this year, as a I, but yeah, please update us. What have you been up to this year? How has this been unfolding for you since you started to put all this together?

Sian: 3:37

So, um, I absolutely love what I do now. I feel like this was always where the universe wanted me to go and it feels like it's just been these little steps that have just kept pointing me in this direction and I just didn't realize it. So now I'd class myself as a holistic therapist. Um, and I recently trained as an EFT practitioner, so I now bring that in, and EFT is basically where we are tapping on the meridian points for people who don't know what that is. It's a bit like acupuncture without the needles, and it's a beautiful way to help people to access hidden and stuck emotions. without having to verbalize a painful or traumatic event as well, which can be really helpful for some people who would find that really difficult. So I just absolutely love the fact that I can now bring that in with some breathing techniques and meditation. So it's very much a holistic approach now. And that also I've over the last year as well, as you know, I've run a couple of retreats, which have been amazing. Um, one of which you were so grateful for you. So you came and were breathwork practitioner and, oh, that was so lovely. And I loved being a part of that with you. So that was exciting. And now you and I are doing our shine through menopause series of workshops. which is also amazing. So yes, there's been a lot of connection and a lot of exciting things going as well as supporting clients, um, on a one to one basis. So yeah, what's going on?

Carly: 5:14

Amazing. It's so good to be able to toot our own, our own horns sometimes. I know, it feels

Sian: 5:19

strange

Carly: 5:19

when you're saying it out loud. So much. But yeah, isn't it wonderful how he starts? So following those little steps, cause it can feel really overwhelming, especially when you've got your own business. So even when, you know, there's some big changes needed in life, I think the listeners all relate to this. It can feel like I feel a long way away from who I know I really am. But as you said, those little steps, just following that next little nudge and then seeing what comes after that. Um, it takes a lot of the stress out of it and look what's happened as a result. I bet, you know, looking at that two, three years ago, say you'd be running retreats, we'd be running these workshops with EFT, with breath work, bringing all our knowledge together. Um, it would have sounded really overwhelming, but it's just been following those little steps. Same, same for me. and I really love what you said about how EFT. you know, allows you to access these emotions or express them in ways that aren't the, what we might say, the usual verbal ways. cause I know I have a lot of clients myself that I've been through, you know, different techniques where they feel like they've talked it to death and they still don't feel like they've got the resolution that they need, which is why it's great to have contacts with yourself, you know, therapists that understand that and have other. modalities like your EFT, it's what's beautiful about, let's say what I've brought breathwork in so that the clients can access things that, you know, we wouldn't want to delve in, in a talk in therapy style, and because it's either not for them, or it's not within my remit and my sessions, and we're able to support that. So it's amazing that That's offered and that's becoming more out there, isn't it? We can put that out there because it was all a bit hidden in the background, I think, in years past. So, yeah, amazing that you're bringing that in. You have beautiful skills. So you mentioned there about sort of those emotions getting stuck. Is that something that we notice much more as we move into menopause, perimenopause? Does that come up more and more?

Sian: 7:17

Yeah, a hundred percent. And I think My, you know when you were saying at the beginning about generationally, I think that when we get to this stage of life, and obviously we've got to caveat this with saying that some women over going through the menopause are not in their 40s and 50s, they're much younger. But I think if we talk about the women that are in their 40s naturally at the menopausal stage when they're supposed to be, then actually, I think that a lot of women have never had the opportunity up until this time to even press pause and think about what they're thinking and feeling because they're spinning so many plates for everybody else. And generationally we were taught not to talk about our feelings. It was something we absolutely did not do. So I really do believe that it's, it's a beautiful opportunity for women now to unpack those emotions, but also because it's been so long, there's a lot of layers and there can be a lot of stuck emotions and pain. So it can feel really scary. And I was speaking to someone the other day and they were saying about, it felt like, They've just had this job that they've just kept shoveling everything in and just screwing the lid on tighter every time And actually it can feel really scary to start to even think about taking the lid off that feels like oh my god What's gonna happen if I start to take the lid off? Well, and that's why people like you and I doing breath work and EFT and the therapeutic work I do We can do it in a really safe way so that women hopefully will feel held in a safe way that they can start to explore that stuff without it feeling scary. But I definitely feel that women are becoming more open to having those conversations, but it's also really scary time because They've never had the opportunity to do that before, but also want to caveat all that with, it's also a time for us to celebrate as well, because it's the first time we've ever had the chance, possibly, to really think about what you were saying before about what we want and how, where our lives are going and what does that look like, but actually taking the time to pause and think about that also feels scary, because we could just sit where we are and not change and not move forward.

Carly: 9:33

Absolutely. Yeah. I think a lot of that fear does come from when I open up, when I allow, even crying. I think so many women that I speak to, they're just terrified of shedding a tear because they're not sure. When they'll stop crying, they're not sure what will happen. There's a lot of judgments they've got built up. And I had the same, and my relationship with crying has changed a lot since doing breathwork because you're so much more okay, uh, with those emotions. But I remember being one of these people that just absolutely would not allow a tear to shed no matter how hard it was. How many, uh, puppies die in a film? How was that, that hard one? I always wore it like a badge, almost like a badge of honour, like I never cry, you know, until you realise what that does to you and you realise where you get these knots in your back and this, you know, hip pain and a knee pain here and there and you realise your body is just storing so much until you wonder why you're just crying. And I think that's becoming more, more awareness is coming up around that now, isn't it? Where actually this feeling of being tired all the time, when you know, it's, you know, not just from spinning the plates. It's like, oh yeah, we need more than, than this now. It's not just about getting a better night's sleep. Although that would help. Um,

Sian: 10:48

yeah, it's around those trapped emotions around the tears because we see crying. Yeah. as something that's such a negative thing. Yeah. Like if I look back and think about my childhood, if you fell over, it was like, get up, don't cry, but you've hurt yourself. Why wouldn't you want to cry? Why wouldn't you want to be soothed and sort of made to feel like, oh yeah, that was painful, that did hurt. But from a very young age, we're being told, Even when you hurt yourself physically, you're not supposed to feel upset about that. But that's the opposite of what's actually going on. But actually for most people who are in their 40s and 50s, that's what we've always done because that's what we've been told to do. So actually trying to change that trajectory and trying to allow ourself, it feels so uncomfortable because we've been told as well, don't cry.

Carly: 11:40

Absolutely. It's such a key time of life as well. So yeah, it's just great to be able to start holding these conversations and It's beautiful to be able to bring up these these ways of talking about bringing emotions up, allowing crying and, yeah, having a safe space because I think often it's knowing who's there to hold that as you said, as we've said We grow up, we haven't, you know, have been told they don't cry, they maybe have a lollipop or some food to

Sian: 12:07

keep

Carly: 12:08

your mouth busy instead of crying. But often, and this is through no fault of anyone else's, but we don't always have the friends, family or partners that are in that place to handle that, because especially if we're of a similar generation, it's just more of the same, isn't it? So having a separate space or person that can hold that. that isn't going to be, affected, I think is really important. I think that's the value of having this other. Other place or other space to go or to be with. So I think that's so

Sian: 12:39

true, isn't it? Because friends, they want us to be okay. So they give us sympathy rather than empathy. Or because they find it painful to see us upset will also not want us to cry and want to make it better rather than allowing a space for us to express whatever emotion we're feeling. For instance, anger, I say to clients when some, a client comes to me and they're angry. And of course we all have times where we're angry, but often anger is an umbrella emotion for what else is going on. And we don't necessarily take the time to think about, well, what is it that's making me angry? Why am I hurt? What is it that's going on underneath that feeling? Um, because we don't make the time or we've never had the opportunity to think. deeper emotions, um, that might be going on.

Carly: 13:34

Yeah, absolutely. So yeah, it's just lovely to find these gentle ways of exploring that with the self care layered in, like I say, having that foundation, isn't it? Because again, as you said about that, screwing on that jar lid, full of emotions that we're a bit scared of or experiences we're not sure about, the idea of taking that off is then how do you handle it? So, You are the uh, menopause self care coach. I am. Yeah, so how do you build in those self cares and what sort of things do you build in to help support, before people, start to delve a little deeper.

Sian: 14:08

Yeah. So usually the first thing I start with a client with is looking at their foundations of self care because if we're going to dig a bit deeper, And there's no safety net in place. And what I mean by that is that there isn't anywhere that they look after themselves in life. And then we're going to go in and start exploring things that might feel deeper or more difficult to verbalize. We need to make sure we've got that foundation of. of sort of self compassion first, which can be different for everybody. So for some people, it might be just having some solo time, just having that time for themselves, whether it's going for a walk, having a soak in the bath, the ones that you hear everybody talk about. Um, however, it could be things like self care could be making sure you keep that GP appointment, making sure you're going to go to that medical practitioner's appointment to, um, talk about your smear. or your breast check or whatever it might be or that your HRT feels a bit off. Self care can be all sorts of things but actually it's, for me, the most important thing is boundaries, whether it's boundaries with ourselves or boundaries with other people because if we're going to move on to talk about more in depth things we need to have that, we need to be able to prioritise ourselves so that we've got that space for us.

Carly: 15:35

Absolutely. And, um, it's just important to have those tools in the box. And again, we haven't always developed them or have, but perhaps don't implement them, as you said, because of the boundaries. And you might know these things intellectually, but actually going into practice is very different. And yeah, I agree. It's always comes down to boundaries. even speaking up for yourself, it's not just a, this is a line, do not cross, in quite an aggressive way, it is generally knowing your lines, what you need, and how to, yeah, express that, isn't it?

Sian: 16:05

So,

Carly: 16:06

yeah, absolutely. And

Sian: 16:06

that's where we'd start really, is, is looking at what it is that a person wants to achieve, but actually before we can even get to that point, we need to create a space for them to be able to have fun. give themselves permission to be able to do that. So it might be that we're looking at boundaries as the first point of call. Like, what do you do for you? Are you giving yourself that permission? Are other people being supportive of that? And that might be where we first start because if you've never been Given yourself that boundary. Then we've also got some work to do around limiting beliefs and past messaging where you think, Oh, actually I do deserve to prioritize me. I do deserve to have that time for self love because actually nobody's ever told me that I can do that for me. Cause I'm so busy. Also, we wear it as a badge of honor, like you say it, but we wear it as a badge of honor, looking after everybody else first. So we've got to break down those barriers first before we can go on to anything else.

Carly: 17:08

Absolutely. It's all about even being able to receive those good things and knowing you're deserving of things going well. I know that was something that was a big breakthrough for me was, uh, being able to receive a compliment, you know, because the barrier to, uh, you know, at the time I had a fat loss goal. So the barrier to achieving that was if I get a compliment and yeah, there's, I've got all sorts of thoughts around, you know, yeah, that's a good, that's a good comment on people's bodies and that being a way to compliment someone, but aside from that, being able to receive that compliments was a step for me to be able to keep going forward and not have that send me backwards. which again is why sometimes that's not the best compliment, but that's a whole other episode as well, so yeah, but even knowing that good things can unfold when you take care of yourself, sometimes, as you said, that that belief of do I deserve? that, that good thing? Am I worthy? you know, if I'm receiving something wonderful, shouldn't everyone else be receiving 10 times more? Or there's all sorts of things we can tell ourselves, isn't it? So yeah, absolutely. It's so important. it's getting to that sort of time of year as well, isn't it? Where Things can feel quite different. We're getting to autumn and, you know, like I say, we are cyclical beings, especially as women, you know, we've had menstrual cycles. We've got different phases of life, like perimenopause, menopause being a natural phase, even though there's a lot we want to do to support ourselves, just because it's normal doesn't mean we put up with everything that comes our way, just as it is, but it is a natural part of life that as long as we live long enough, which we want to do. So celebrating, getting to a phase of life where that gets to be natural is one celebration. But also we have our, I mean, in the UK, we have got the lovely changes of seasons as well, which I know not all countries have. Um, so yeah, I mean, how can we sort of, adapt and change throughout different phases of life and even the seasons. Yeah, let's talk about that.

Sian: 19:01

Yeah. I mean, this is an area that I'm sort of exploring myself at the moment and it's something that only really over the last couple of years that I've started to delve into, but really recognizing that as women, autumn, is equates really well with perimenopause and menopause phase because it is a cyclical time in terms of our menstrual cycle but it's also a time where we're starting to to go into perimenopause and our hormones are changing and who we are as human beings are changing that time of life where we're starting to maybe and I have these conversations with women all the time. Who am I now? Like, what's, where have I gone? Because the spring's been, the summer's been, and all of a sudden we're coming into this phase of life where we're feeling very different. However, what I would say is, what I'm doing for me is really looking at it as a time to nurture myself. and to sow seeds and to really lean into that. Now I know when I say that there'll probably be a lot of people saying well how do you do that when you work? Like how do you do that when you work shifts? How do you do that when you've got a like an eight to six job every day? But I guess it's about what works for you in terms of nurturing you and looking at that from a self care point of view. So it might be for me at the moment it's From a business point of view, I'm looking at it from sowing seeds of, right, okay, this isn't the time of year to be launching anything new. This is the time of year to be thinking about the things that I want to set up for next year. So it might be the same within, within our personal lives as well. What are the things that I want to do for me now that are going to support me next year? What are the things that I can do without starting anything new that give me comfort? And I think it's very much about nurturing ourselves and comfort. So it might even be even in the foods that you're making for yourself, like making really comforting soups, which is what I love to do. Having a lovely soup that I've got on the go for lunch really makes me feel nourished. Is it that autumn is around that time of nourishing ourselves? A time when we've not maybe had that opportunity before? You know, in our younger years, we've been very much focused on busyness, on careers, on everything else. And as we come into this phase of life, it's more about, Oh, this is a time when we can start to really put the focus on ourselves. And what does that look like? And that's going to look different for everybody, isn't it? For me, some of those things are, you know, just like now, I've got a little blanket around my knees. I sound like I'm about 90, but hey, I don't mind. If it makes me feel comforted, that's great. You know, it might be about when you go for a walk, having your woolly hat on, or knowing you're coming home to a nice bowl of soup, or, you know, just, it can be all sorts of things, and like I say, it's going to be different for everybody. What would yours be, anyway? I'm curious.

Carly: 21:58

Yeah, yeah, yeah, yeah. I was gonna say the fluffy blankets for me last couple of months, I've got the fluffiest blanket and I just spend that a bit extra time in bed. A couple of minutes. Yeah. And literally just wrap it around me and give a nice, my arms a nice rub and just feel the fluff. Yeah. I just enjoy the fluffiness and the warmth of it all. Yeah. And just spend time doing that. And it's like it's releasing any judgments around that, isn't it? Because if you say that something about like, don't you just give yourself a cuddle for a few minutes and like, just give yourself a cuddle with the fluffiest blanket. And again, yeah, having the fluffy slipper socks are not. For me not walking around barefoot, it's actually my feet are cold. I'm gonna put fluffy socks on and be super warm, you know, and have a blanket on the couch and things like that. So it is just adding in that comfort. I think we're often told to, to push through aren't we? And I know we live in a sort of society, which I think there's some changes coming through, but because that producing the same. a consistent work output, especially, you know, for employed roles as well. They want consistency, you know, for our pay, but it's like, well, actually we change naturally and there's times to go a bit harder and, you know, when the energy is higher and there's times to just allow a bit of rest and that re evaluation as well. It's a great time to reflect on what's, what's come up, what we've, what we've harvested over the year. And, uh, yeah, what's, uh, I was reading a book and it's just sort of talking about how the leaves fall and then they turn into compost, which then fertilizes the soil for the next seed. So it is, it's what's composting. And yeah, letting the, the ideas of seeds start to, as I think, sparkle through in the darkness, I see them as like little, little sparkles and you need the darkness to see that. So,

Sian: 23:32

yeah, that's

Carly: 23:33

my little reframe of winter. Yeah, so that's how I like to see it. I love

Sian: 23:37

that. And actually when you were saying that then, it reminded me of somebody I worked with who, um, and this, and this will be, this will probably relate to a lot of women actually, a lot of people generally, is that actually this time of year can cause us to feel quite low. And I would imagine, especially if you're someone who works like really long hours and you're going out in the dark, you're coming home in the dark, you're not getting that vitamin D. And obviously even when we do get vitamin D in this country, it's not a lot, but you know, we can get some, but actually if you're someone who's working long hours, that's going to have an impact on your mood. Obviously when our estrogen starts to drop in perimenopause, so does our serotonin, I think by about 30%. Yeah. So, you know, and that can cause our mood to drop. So if we've got that drop naturally, and we're in that time of year where everything feels darker, it can feel like, you know, we're experiencing more low mood than we would normally. However, what I would also say with that is, sometimes it's okay to lean into that feeling, rather than sort of feeling like we've got to avoid that feeling, because I think sometimes just giving ourselves some self love can really help to lift us, or if we can't get out in the week, maybe going for a long walk at the weekend so we can try and lift us out of that mood, or something we might do when we get home is watch something on the telly where, I don't know, Something where there's a lot of blue sky on it, even if we can't get out. So it gives us that lift. Um, but also recognizing that for some of us, um, that that mood might be based on something that's happened at that time of year in the past. And we haven't yet connected that, Oh my gosh, actually, the reason I feel like this now is not because of what the weather's doing now, but because of something that's happened at this time of year in the past that I've buried. So it's always important as well to think about that side of it as well as the fact that it's also a natural time of year where we might feel a bit sort of lower anyway.

Carly: 25:42

Yeah, it makes a lot of sense. And I think these things come from taking that pause because when you are busy, busy and we're starting to see the the shop shelves in the shops with sparkly tinsely things for, you know, a holiday that's coming up. And that can feel all go go go, can't it? And it's, you know,

Sian: 26:00

It can, and it can also be very triggering for some people as well. You know, it's not necessarily a positive experience for everybody. And I think a couple of years ago, I started changing my wording on things from using the C word for that time of year to saying holiday season, because actually for a lot of people, even just that word can feel quite triggering for them, because it brings up sad memories or difficult memories. So, Yeah, I think we need to be very mindful of the fact that this time of year, like for me now, I really lean into it. And I look, I really nurture the autumn and I love that. And I love to go for my walks at that time of year, but also being mindful that that isn't how it is for everybody. And also if they are struggling with low mood and it is going on, it's always important to go and speak to your GP about it, just to check out that it isn't just that the fact that, you know, we've got the darker nights and things like that.

Carly: 26:56

Yeah, it's easy to write some of these things off it, like with a lot of menopause symptoms, you can write it off as being busy, we can even start to write it off as menopause self care busyness, when there could be something that needs some, some more intervention, you know, so it's good to get that check in. And again, through that little bit of slowing down, we can start to see that come up. And I know that can be scary, because when we slow down, we start to feel more, but sometimes that's what we need. Centering into ourselves as well, isn't it? When we think there's lots going to be lots of messages saying, do this, do that, be happy. Isn't it a great time of year and go do this, that and the other. But if that's not what you're feeling, then that's okay. You don't have to be told how to feel. Um, but that can cause a lot of discrepancies, a lot of that dissonance when you're like, I don't feel it, but look at all these happy, smiley people on TV adverts. so it's just remembering that. You've got your own truth and your own feelings, you know, which are all okay. So that's amazing. So yeah, so we've got through quite a lot there, isn't it? I think, like I say, that emotional impact throughout menopause, um, or phase of life, it's, yeah, it's pretty big, so it deserves the attention. so yeah, so what have we got sort of coming up next then, sort of moving forward?

Sian: 28:10

So while we've got our fabulous workshop coming up, um, which I'm super excited for us to be doing again together, and I think that's come off the back of us, the first workshop we did, that ladies were very much talking about the fact that they were wanting to explore more about how they deal with their emotions. So we've put a beautiful workshop together to help ladies to think about what emotions are, how we can work with them, how we can help ourselves moving forward to sort of explore them more, um, and bringing self care into that as well.

Carly: 28:44

Yay, amazing. Yeah, because we had our overwhelm unpacked and through the unpacking of that, that's how we got to the OBS. There's lots of other emotions, so let's explore. So yeah, and we've called it Nurture Your Menopause. Yes. My brain

Sian: 28:58

fog couldn't remember what we'd called it then, so I was like, I can't remember what

Carly: 29:01

I called it. I used all the words. Nurture Your Menopause, and that is on Thursday the 24th. Next Thursday. A week to Thursday. Yeah, in a week. Yeah, so yeah, so I'll put the link to join that, it's free, so join that in the show notes, 7pm UK time, and you'll be able to do any and then you've got some magical time zone changes online if you need to check other times, but yeah, so that's exciting to be doing that, especially when it's being asked for, which is always nice. And yeah, and then you've got some other things coming up soon as well. Yeah,

Sian: 29:35

so we've got the next retreat day. Um, is on the 16th of November and there's still a few spaces left if anybody's interested. Um, and you will be joining me again as my beautiful support person and breathwork lady and just all, all fabulousness that is Carly will be coming to support me with that and I can't wait because the new venue we've got in the Conway Valley is just absolutely stunning and at this time of year it just feels like just the perfect place to be to be nurturing ourselves and All those awesome colors. I went through the village the other day and I was like, Oh, so pretty. So yeah, I'm super excited to be there. And there's breath work. We're going to be doing sound baths, some mindful movement, probably some EFT. We've got a fabulous private chef that's coming in to nourish us with her beautiful menu. So yeah, there's lots of fabulous things to look forward to.

Carly: 30:32

Amazing. It's a treat just to be able to come along and support. So yeah, I'm looking forward to it. So yeah. So the link to that being the show notes as well. Fantastic. Everyone be able to come and, have a look at that and then sign up. So while there's some time left, so yeah. And how can people get in touch with you if they want to have a chat or to follow your content and your lives that you do on Instagram, which are amazing.

Sian: 30:54

Thank you. Yeah. Yeah. We've got our next midlife. So I do midlife conversations. live on Instagram, um, and they are ad hoc. It just depends who comes up that I think, Oh yes, I want to work with them. Um, so this week we've got an Instagram live with a lady who is a menopause pharmacist. So that's going to be a really interesting conversation, but we do talk to all different types of people and you can find me on Mainly on Instagram on my menopause self care coach, or you can find me at my email address, which is info at my self care coach. co.

Carly: 31:31

uk. Amazing. I'll put all those bits in the show notes too. So definitely need to head over there after you've finished listening, but amazing. So yeah, it's been so wonderful to have you, Sian. Is there any sort of final tip or words you'd like to say for people to support themselves at this time of year?

Sian: 31:49

I would just say that you're never alone and there's always going to be someone out there to support you. Even though it might sometimes feel like there's not, there is. And whether that's reaching out to us, whether that's reaching out to friends or family, but there is always someone out there. So never feel like you're alone. And that self care comes in all shapes and sizes. So whatever you hear out there, that's a lot of noise doing something for you that makes you feel like you're showing yourself love. is the most important thing.

Carly: 32:20

Wonderful words, Sian. so much. So yeah, so thank you so much for coming on. And again, listeners, head over to the show notes after to find out all the wonderful things Sian is doing and to get involved in many different ways. But yeah, so thank you so much for coming on.

Sian: 32:38

Thank you so much, Carly, for having me. Speak to you soon.

Carly: 32:41

Take

Sian: 32:42

care. Bye.