Menopause And Anxiety: Ways To Cope

Menopause, the period when menstruation ceases, can be a stressful time physically, mentally, and emotionally. Physical symptoms may be more commonly discussed, but menopause can cause more than hot flashes, sleep problems, and challenges with body image. Some may also experience anxiety as a result of menopause. Several ways to cope with menopause-related anxiety symptoms can include relaxation techniques, herbal remedies, lifestyle changes, emotional support, and professional help. A simple way to get the professional help you deserve can be to connect with a licensed therapist through an online therapy platform.

The effects of menopause on anxiety

It can be important to understand that during perimenopause, the period before menopause, the body usually goes through many changes. While most women may not experience serious mental health concerns, physical changes in the body can lead to pre-menopause anxiety, depression, and other conditions. Studies show that there can be a high likelihood of experiencing anxiety during perimenopause just before the menopause transition occurs.

Anxiety can be a common symptom of perimenopause and menopause, even if it isn’t always talked about. Even normal events can be a cause of anxiety for someone in menopause. It can be difficult for many women when they feel anxious on top of experiencing other mental and physical symptoms of menopause.

Hormone fluctuation

Some midlife women may experience anxiety before the onset of the most common symptoms of menopause, such as hot flashes. A hot flash typically feels like a sudden rush of heat in the upper body. Estrogen can play an important function in the brain, and when estrogen levels are too high or too low, negative mental health symptoms may set in.

Changes in hormone levels can also lead to mood changes. Therefore, a drop in estrogen levels and other hormone imbalances can lead to anxiety and mood swings. Although it is not always easy to pinpoint the exact cause of anxiety during the menopausal years, hormonal changes, emotional stress, and other menopause symptoms can all contribute to anxiety during menopause.

Other symptoms

Menopausal symptoms can be uncomfortable and are often worse during the night, potentially affecting sleep and worsening mood swings and anxiety. In addition to other vasomotor symptoms, like hot flashes, some women experience night sweats that can lead to difficulty sleeping. Lack of quality sleep can cause fatigue, and this can increase irritability.

Menopause can have similar signs and symptoms as anxiety disorders, such as generalized anxiety disorder, panic disorder, or separation anxiety disorder. These include an irregular pulse, mood swings, and a racing heart.

Life changes

It may be important to note that significant life changes also tend to take place during this time period. For example, some life changes may include watching children leave the home and caring for aging parents. This may contribute to loneliness, increased anxiety, and lower self-esteem.

Panic attacks

Those going through perimenopause can also experience panic attacks due to changes in hormones. Panic attacks are generally defined as intense bouts of fear and high anxiety that can produce chest pain (which can be confused for heart disease or a heart attack), rapid heart rate, chills, and weakness. While panic attacks can be isolated events, they can also be a symptom of a panic disorder. 

It can be important to consult with a mental health or medical professional to discuss whether your panic attacks could be the result of a panic disorder, a symptom of menopause, or just isolated incidents. Recent life changes, elevated stress, and having family members who live with panic disorder can increase the risk of experiencing panic attacks.

According to the North American Menopause Society, some women may be more likely to develop mood disorders like depression as they go through menopause. Symptoms of perimenopausal depression may include loss of interest in activities you previously enjoyed, low mood, and mood swings.

Cope with anxiety

While it may not always be possible to eliminate the physical or emotional symptoms of menopause, there are ways to mitgat e their intensity and frequency. Above all things, know that you are not alone, and there are people who can empathize, offer comfort, and suggest evidence-based strategies for overcoming the symptoms of menopause.

1. Relaxation techniques

Relaxation techniques can play a vital role in coping with a menopausal transition and anxiety. One should generally make time for relaxing activities, such as meditation, yoga, and acupuncture, for example. One should strive to keep stress and anxiety levels in check to enhance mood and relieve other menopause symptoms. Breathing techniques, such as taking deep breaths slowly and exhaling at the same pace for a few minutes, can relax the body. The good thing about using breathing techniques may be that one can do them anywhere.

Yoga, meditation, and other relaxation techniques can reduce stress and anxiety and help with difficulty concentrating, which is sometimes called brain fog. Using meditation to focus on what is essential and quiet the mind can help. Through meditation, one can lower their heart rate and blood pressure, potentially reducing anxiety as a result. In fact, a recent randomized controlled trial found that meditation can be as effective as antidepressant medication when it comes to reducing the symptoms of anxiety. That said, do not stop or start any medications without first speaking with a licensed professional.

Yoga poses and flows can also help in alleviating anxiety and leaving one with a feeling of calmness and relaxation. If attending a yoga class isn’t for you, you might seek out free yoga videos online.

When it comes to menopause and depression or anxiety, mindfulness can create relaxed feelings, which may lower blood pressure and alleviate uncomfortable symptoms.

2. Herbal remedies

Herbal remedies also may help ease symptoms. Some herbal products have natural ingredients that can be helpful in relieving symptoms. Please consult your doctor before trying herbal remedies or supplements.

If your menopause symptoms include anxiety, herbal products such as black cohosh and motherwort may help. black cohosh may be a commonly used herbal product for menopause, and it may help in reducing hot flashes, body aches, and mood swings. Moreover, black cohosh may help with the reduction of anxiety in menopausal women. Motherwort is another herbal remedy that some women use to cope. Some say it can help with heart palpitations. Consuming herbal teas, such as chamomile tea, can have a calming effect that may reduce anxiety.

Another familiar herbal medicine that may help is St John's wort. St John's wort tends to be popular due to its potential benefits for depression, but scientists have now discovered that it may also be useful in reducing menopause symptoms. 

Menopausal individuals taking St John's wort typically report experiencing fewer psychological symptoms of menopause than those not taking it. Of course, you should always consult your physician before trying any supplement, herbal or otherwise.

Another herbal remedy may be maca root. Maca root is often said to help the body increase estrogen levels and suppress cortisol, potentially alleviating menopause signs such as depression and mood swings. It can be important to note that you should generally speak with your doctor before trying any potential supplements, particularly if you are taking any medications.

3. Lifestyle changes

Daily exercise typically helps to relieve depression and anxiety. Activity can renew depleted neurotransmitters, and the endorphins released during exercise can help in improving mood. Exercise can also aid in better sleep, which is often an important factor.

It does not necessarily matter what kind of exercise one chooses, as many types of exercise can make a big difference and help reduce anxiety during menopause. Some of the practices that one can take part in may include walking, running, playing volleyball, and dancing, among many others. The feel-good effects often happen immediately, but you should typically do exercises that you enjoy on a regular basis. Consistency may be the key to helping you cope.

It can also help to eat a healthy diet and reduce the consumption of caffeine, alcohol, and processed foods.

4. Emotional support

Another way of coping can be by seeking support from friends, family members, and other loved ones.

Don’t be ashamed to tell friends about menopause symptoms like anxiety and depression. Being close to others can boost your mood and confidence. It can be helpful to tell your partner or closest friends what you are going through so that they may help you in solving the issue. Moreover, telling your loved ones why you are sometimes irritable may prevent misconceptions and miscommunication in the relationship.

There may also be many groups and forums relating to menopause. Remember that discussing problems can help you to be in tune with your emotions. Therefore, you might seek support from friends and engage in social events. This can help you maintain a positive attitude because focusing on negative thoughts tends to make anxiety worse.

5. Professional help

There are often treatments available for navigating menopause. One can take hormone therapy, supplements, or antidepressants to reduce anxiety. 

Medications may have side effects, so it is usually best to speak with your doctor about the most suitable treatment for you. Never start or stop any form of medication without the guidance of a licensed medical professional.

You might choose to attend therapy sessions in person or online. It can be easy to connect with a licensed mental health professional through an online therapy platform to get help with challenges. Research shows that online cognitive behavioral therapy can be just as effective as in-person therapy at relieving the symptoms of anxiety. 

In addition, online therapy can come with added benefits. For example, it’s generally more reachable, convenient, and affordable than traditional therapy. Plus, if your anxiety symptoms make it challenging to leave home or put yourself in unfamiliar situations, speaking to a therapist from the location of your choice can help you feel more comfortable.