Navigating Menopause with Grace and Strength
Lucia Santa Maria shares her holistic approach to helping women overcome burnout, navigate menopause, and rediscover their true selves through core values coaching, NLP techniques, and image consultancy.
Lucia Santa Maria is a beacon of empowerment and transformation, a woman whose work has touched countless lives with profound impact. As a core values coach, image consultant, and expert in Neuro-Linguistic Programming (NLP), Lucia has dedicated her career to helping women navigate some of life’s most challenging transitions, from burnout to menopause, with grace, resilience, and self-discovery. Her holistic approach is not just about overcoming obstacles; it’s about rediscovering the essence of who you are and aligning your life with your deepest values. Lucia’s work is a testament to the power of self-compassion, inner strength, and the belief that every woman has the capacity to thrive, no matter the circumstances.
Before stepping into her role as a transformational life coach, Lucia enjoyed a celebrated career as an award-winning costume designer, crafting the visual identities of characters in some of the most beloved television productions of the past three decades. From Netflix’s Geek Girl to Apple TV’s Intelligence and Amazon’s Flack, her artistry brought stories to life, shaping how audiences connected with characters on screen. This unique background has given Lucia an unparalleled ability to see beyond the surface, to understand the interplay between identity and expression, and to guide women in presenting their truest selves to the world.
In this exclusive interview, Lucia shares her insights on navigating menopause, overcoming burnout, and embracing midlife as a time of renewal and possibility. Her wisdom is both practical and inspiring, offering strategies that empower women to reclaim their well-being, celebrate their wisdom, and step into the next chapter of their lives with confidence and purpose. Lucia Santa Maria is not just a coach; she is a catalyst for transformation, and her work is a gift to every woman seeking to live authentically and fully.
“Lucia Santa Maria’s transformative work empowers women to embrace their authentic selves, fostering resilience, confidence, and holistic well-being.”
How does your core values coaching approach help women navigate the mental health challenges associated with perimenopause?
Perimenopause can feel like an emotional labyrinth—unpredictable, disorienting, and at times overwhelming. The mental health challenges that come with it are real, but so is your ability to navigate them with grace and strength. My Core Values Coaching approach is designed to help women reconnect with their deeply rooted soul values—the personality traits and principles that make you uniquely you.
These values are not just abstract ideas; they’re your foundation. Life’s experiences have made you more resilient than you realise, but perimenopause can cloud that awareness, leaving you feeling unmoored. Together, we rediscover this inner strength by anchoring you in your core values. These act as a compass, guiding you through this transition with clarity and purpose.
Through our work, you’ll remember that the person you’ve always been hasn’t disappeared. On the contrary, she’s still there—now infused with the wisdom and perspective that only come from lived experience. By aligning with what matters most to you, we create a foundational base from which to manage the emotional and physical symptoms of perimenopause with self-compassion and efficiency.
But this isn’t just about surviving the moment. It’s about creating a future full of possibility. You’ll hold onto what’s steadfast and meaningful while exploring what’s next.
“Perimenopause can feel like an emotional labyrinth—unpredictable, disorienting, and at times overwhelming. The mental health challenges that come with it are real, but so is your ability to navigate them with grace and strength.” – Lucia Santa Maria
What are some practical strategies women can use to reframe their perspective on menopause as a positive life transition?
Menopause often gets a bad rap, doesn’t it? It’s painted as this dreaded end to something, but in reality, it’s the beginning of an incredible new phase—one that’s full of potential, wisdom, and yes, freedom. Here are some practical strategies I share with women to help reframe menopause as a positive life transition:
- Shift the Narrative
- Celebrate Your Wisdom
- Practice Self-Compassion
- Focus on Possibility
- Lean Into Community
- Invest in Your Well-Being
How do Neuro-Linguistic Programming (NLP) techniques support women in managing anxiety and stress during menopause?
Menopause can feel like emotional chaos, with anxiety and stress often taking center stage. That’s where Neuro-Linguistic Programming (NLP) steps in as a game-changing tool, helping women shift from feeling overwhelmed to feeling empowered.
“Together, we rediscover this inner strength by anchoring you in your core values. These act as a compass, guiding you through this transition with clarity and purpose.” – Lucia Santa Maria
Reframe Negative Thoughts
One of the most powerful aspects of NLP is reframing. Menopause might spark thoughts like, “I can’t handle this,” but NLP helps shift those to empowering truths such as, “I’ve faced challenges before and grown stronger because of them.” This subtle shift in perspective can completely change how you experience this phase.
Anchor Calm and Control
With NLP techniques like “anchoring,” you can train your mind to associate simple cues. Touching your heart space or forefinger and thumb bring back feelings of calm and confidence immediately. Imagine having a toolkit to ground yourself whenever stress strikes. Anchoring techniques are magical!
Break the Stress Cycle
NLP also helps identify and interrupt the patterns that keep anxiety running on autopilot. Once you understand your triggers, you can replace unhelpful responses with strategies that really strengthen your inner resilience.
Visualise Resilience
Through guided visualisation, NLP allows you to mentally rehearse navigating challenges with ease, building confidence and reducing the overwhelm. Everyone can visualise, even if they do not realise it. Just think of your front door, if you can see where you put the key, then you can visualise. NLP visualisation techniques can do anything from creating emotional distance to evaporating a fear right before your eyes. The imagination is a wonderful and powerful tool that can bring so much comfort and inner strength.
“Menopause often gets a bad rap, doesn’t it? It’s painted as this dreaded end to something, but in reality, it’s the beginning of an incredible new phase—one that’s full of potential, wisdom, and yes, freedom.”
– Lucia Santa Maria
What role does self-compassion play in overcoming burnout and rediscovering one’s true self during midlife?
When burnout takes over, it’s easy to feel like you’ve lost yourself in the blur of responsibilities and expectations. But you’re still there—just buried under layers of exhaustion and self-criticism. Self-compassion is the key to peeling back those layers and finding your way back to you.
First, it’s about kindness. Burnout thrives on the relentless voice in your head telling you to “do more” or “be better.” Self-compassion gently interrupts that cycle, reminding you it’s okay to pause, to rest, and to not have all the answers right now.
It’s also about curiosity. Instead of judging yourself for feeling stuck or depleted, self-compassion invites you to ask, What do I need? What has this phase of life been trying to teach me? These aren’t questions to fix everything in a moment—they’re invitations to reconnect with your inner self, one step at a time.
Can you share an example of how your holistic coaching has transformed the life of a woman experiencing menopause-related mental health challenges?
I had the privilege of working with a highly successful producer who seemed to have it all: a thriving company, high-profile projects, and an impressive career. But behind the scenes, her life was unraveling. She was constantly exhausted, her family life and friendships were slipping away, and her health was on the back burner. The mental and physical toll of menopause only magnified the burnout she was already experiencing.
Through holistic coaching, we began untangling the threads of her overwhelm. Menopause symptoms—like fatigue, brain fog, and mood swings—were playing a significant role in her struggles. Using my knowledge of this stage of life, I helped her understand that these challenges weren’t insurmountable; they were signals that her body and mind needed a new approach. We turned things around by using a range of strategies that would address the symptoms of menopause holistically including lifestyle adjustments, stress management techniques, and tools for better hormonal balance. With improved sleep, energy, and mental clarity, she could finally focus on what mattered most.
As hersymptoms eased and her mental outlook shifted, something beautiful happened: she rediscovered her wisdom, her creativity, and her ability to lead with vision and heart. By doing less but doing it better, she not only transformed her company but also found more time for her family, friends, and personal well-being.
Today, she approaches her work and life with clarity and purpose, seeing menopause not as a hindrance but as a phase that helped her realign with her true self. This transformation wasn’t about pushing harder; it was about using her experience, wisdom, and this stage of life to her advantage. But regardless of whether you run your own business, these approaches and this ethos around limited time and energy is crucial for all women to understand as they navigate the menopause.
What advice would you give to employers to create a supportive work environment for women going through menopause?
Menopause is a natural part of life, yet in many workplaces, it’s overlooked or misunderstood. For employers, creating a supportive environment isn’t just good ethics—it’s smart business. Women at this stage bring invaluable wisdom, experience, and leadership, and with the right support, they can thrive both personally and professionally. Here’s how you can help:
- Normalise the Conversation
Break the stigma by fostering an open, understanding culture. Provide education on menopause for managers and employees to ensure it’s seen as a normal life stage, not a taboo topic. - Offer Flexibility
Menopause can come with unpredictable symptoms like fatigue, brain fog, or sleep disturbances. Flexible working hours, remote options, or adjusted workloads can make a significant difference. - Create a Comfortable Environment
Make small, practical changes like providing access to cool, quiet spaces for breaks, offering ergonomic seating, and ensuring proper ventilation. These adjustments help women manage physical symptoms discreetly and comfortably. - Provide Access to Resources
Invest in wellness programs, counselling, or menopause support groups. These show employees you value their well-being and provide tools to help them navigate this stage of life. - Celebrate Their Strengths
Recognise the unique contributions women bring during this phase of life—mentorship, perspective, and resilience. Encourage leadership opportunities and highlight their value to the team and organization.
How has your background as an award-winning costume designer influenced your work as a transformational life coach and image consultant?
My journey as an award-winning costume designer taught me something profound: how we present ourselves to the world isn’t just about appearances—it’s a reflection of who we are inside. Each character I dressed had a story, a set of values, and an emotional journey that informed how they looked, moved, and expressed themselves. This deep understanding of identity, symbolism, and transformation now forms the foundation of my work both as a life coach and image consultant.
Costume design gave me the ability to see beyond the surface. I honed the skill of listening deeply—of understanding what people want to communicate and helping them align their outer appearance with their inner truth. In my coaching, I apply this same insight to help individuals reconnect with their authentic selves, rediscover their confidence, and create a life that reflects their unique values and aspirations.
As an image consultant, I use my creative eye to guide clients in presenting themselves in ways that feel genuine and empowering.
What are the most common misconceptions about menopause and mental health, and how can women overcome them?
One of the deepest fears many women face during menopause is the feeling that we are losing our beauty. This fear doesn’t just come from within us, its society’s dictate, a narrative that glorifies youth and marginalises the values of ageing. So as a consequence as menopausal women we focus on what is “wrong with us” thereby giving great weight to the negatives and allowing a sense of it all being out of our control.
Menopause is not the end; it’s a transformation. On the other side of this journey, we find freedom—freedom from being ruled by our hormones, freedom from constantly worrying about how others perceive us, and the incredible gift of caring deeply about what truly matters: the world we’re creating and the legacy we’re leaving for those younger than us.
Think about it, our reproductive cycle, regardless of how we’ve lived it, is a biological masterpiece. Over decades it orchestrates intricate hormonal symphonies that sustain our vitality, creativity and connection to the rhythms of life