a pump bottle with rebecca tracey balance written on it and a plant

World Menopause Day 2026 - Small Rituals for Calm & Balance

World Menopause Day falls on Sunday 18th October this year. It's a day for talking openly about something that affects so many women, and the people who love and work alongside them, yet still too often gets talked about in whispers, if at all.

I don't make anything that treats menopause, and I'd never pretend to. What I can do is make the small, everyday moments a little kinder. So this post is about two things: the simple daily rituals that can bring a little calm to the menopause years, and our balance collection, a range of natural aromatherapy products we created with menopause expert Dr Louise Newson.

What is World Menopause Day?

World Menopause Day is held every year on 18th October. It's led by the International Menopause Society, and its purpose is to raise awareness of menopause, share information about the support available, and help more women get the care they need.

In 2026 it falls on a Sunday, which feels fitting. A Sunday is a good day to slow down, check in with yourself, and perhaps check in with someone else too.

Menopause and perimenopause: the basics

The NHS describes menopause and perimenopause as a natural part of life, when periods change and eventually stop because hormone levels fall. It usually happens between the ages of 45 and 55, though it can happen earlier.

The symptoms can be wide-ranging and aren't always the ones people expect. Alongside hot flushes, night sweats and changes to periods, the NHS lists sleep problems, joint aches, dry and itchy skin, headaches, low mood, anxiety, and the poor memory and concentration often called brain fog. Symptoms can last for several years, and they can change over time.

If you think you might be perimenopausal or menopausal, the most important step is to talk to your GP about your options. There's more on where to find support further down this post.

Why we made the balance collection

The balance collection was created with Dr Louise Newson for Balance, her menopause and hormone health app. The idea was simple: to bring a little calm, comfort and self-care into days that can feel anything but balanced.

Every piece in the collection shares the same blend of four pure essential oils:

  •       Lavender and geranium, soft and floral, for calm
  •       Lemon, bright and uplifting
  •       Juniper berry, fresh and grounding

Like everything we make, the collection is hand-poured in small batches here in Stratford-upon-Avon, with pure essential oils and natural botanicals, and is free from synthetic fragrance, parabens and SLS.

Menopause self-care: five small rituals for calmer days

The NHS's advice on things you can do to help with menopause symptoms includes regular sleep routines, rest, relaxation practices like yoga or meditation, and talking to people going through the same thing. None of that needs a product. But a ritual is easier to keep when something marks it, and scent is one of the gentlest cues there is.

Here are five small rituals built around the balance collection. Pick one, or all five.

1. A fresh start: the morning wash

Begin the day with something simple. The balance Hand and Body Wash  is a gentle, rich-lathering wash with a fresh citrus-floral scent. A moment at the sink, a breath of lemon and lavender, and the day starts on your terms.

2. Comfort for skin: lotion after a bath or shower

Dry, itchy skin is one of the less talked-about menopause symptoms. After a bath or shower, while your skin is still warm, smooth on the balance Hand and Body Lotion ,a light lotion made with pure essential oils that absorbs without feeling heavy. Take your time over it. It's a minute that's just for you.

3. A calmer room: the reed diffuser

Some days, you don't have the energy for a ritual at all. That's where the balance Diffuser comes in. Once the reeds are in, it gently scents the room on its own, with no flame and nothing to remember. Place it on a desk, a bedside table or in a hallway, wherever you'd like a little calm to be waiting.

4. A pause in the day: the essential oil

The balance Essential Oil is the most flexible piece in the collection. Add 3 to 5 drops to an ultrasonic diffuser or oil burner when you need to stop for a moment. You can also dilute it in a carrier oil for a hand or shoulder massage, which is lovely to share with someone else.

5. An evening wind-down: the candle

A regular sleep routine is one of the NHS's first suggestions, and an evening ritual can help signal the end of the day. Light the balance Candle as the evening begins, dim the lights and let the day go. Remember to blow it out before you head to bed. If night sweats are part of your menopause, keep your bedroom itself cool, as the NHS suggests, and enjoy the candle earlier in the evening.


How to use the balance Essential Oil safely

  •       In a diffuser or oil burner: add 3 to 5 drops.
  •       On skin or in a bath: always dilute in a carrier oil first. Never apply undiluted essential oil directly to skin.
  •       Patch test before first use on skin, and keep away from your eyes.
  •       External use only. Keep out of reach of children.

 If you're pregnant, breastfeeding or taking medication, or have a health condition, check with your GP or pharmacist before using essential oils on skin.

Menopause gifts: thoughtful ideas for someone going through it

One of the NHS's suggestions is simply talking to people going through the same thing. World Menopause Day is a good moment to reach out to a friend, sister, mum or colleague and ask how they're really doing.

If you'd like to bring something with you, a small gift from the balance collection says "I'm thinking of you" without making a fuss:

 Sometimes that's the part that means the most. UK delivery is free on orders over £50.

Where to find menopause support

Self-care is lovely, but it's not a substitute for proper support. If menopause is affecting your daily life, please don't wait it out alone.

  •       Talk to your GP. The NHS advises seeing a GP if you think you have perimenopause or menopause symptoms and want to discuss your options, including treatment. Read the NHS guide to menopause and perimenopause.
  •       See a GP promptly if you have palpitations, heavier bleeding than before, or any bleeding after your periods have stopped for 12 months or more. The NHS symptoms page has the full list.
  •      Information and tracking: the Balance app from Dr Louise Newson offers menopause information and symptom tracking.

 Shop balance products here

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