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.
Takeaway
One of the many potential symptoms of menopause may be anxiety. If you’re experiencing anxiety during menopause, it can be helpful to try various lifestyle changes and relaxation techniques. Getting emotional support from loved ones and asking your doctor about herbal remedies can be beneficial as well. If symptoms are disrupting your everyday life, you may wish to connect with a licensed therapist for professional help. One way to do so may be to visit an online therapy platform. With BetterHelp, you can be matched with a therapist who has experience helping people living with menopause-related anxiety. Take the first step toward less anxiety and greater mental well-being and contact BetterHelp today.
What helps with anxiety during hormone changes?
There are several things you can try to mitigate the anxiety that comes along with menopause. Relaxation techniques, like yoga, meditation, breathing exercises, and acupuncture, can help when you’re feeling stressed.
Lifestyle factors can also affect anxiety during menopause, including daily exercise, eating a well-balanced diet, and ensuring you get enough sleep. Some herbal remedies, like motherwort, maca root, chamomile, and St John’s wort, may help alleviate menopausal anxiety. Talk to your physician if you plan to start using herbal remedies or supplements.
Reach out to your friends and family if you need emotional support, or consider reaching out to a mental health professional to learn techniques for dealing with anxiety or any other feelings you may have about menopause.
Can menopause cause extreme anxiety?
The changes in hormones like estrogen and progesterone can contribute to increased feelings of anxiety or depression, just as they can with postnatal depression or premenstrual syndrome. But, anxiety and panic attacks are not a typical part of menopause. If you are experiencing extreme anxiety during menopause, reach out to your doctor or a healthcare professional, or consider reaching out to a therapist to learn how to manage your symptoms so they don’t interfere with your daily life.
How long does menopause anxiety last?
Menopause anxiety can be different for everyone. For some women, it may come and go quickly or only appear periodically; for others, it can be more consistent. If you’re dealing with symptoms of anxiety during menopause that are interrupting your daily routine or preventing you from living your best day to day life, talking to a mental health professional can help you learn techniques to help make your symptoms more manageable.
What is the best natural remedy for anxiety during menopause?
There are many natural remedies to try for anxiety during menopause, but which one works best depends on the individual. Some things you can try include relaxation techniques, meditation, yoga, breathing exercises, and lifestyle changes, like ensuring you get sufficient sleep and exercise and that you’re eating a balanced diet. Some herbal remedies can help, including motherwort, maca root, chamomile, and St John’s wort, but confer with your doctor before starting any supplements, herbal or otherwise.
What does menopause anxiety feel like?
Menopause anxiety may have general anxiety symptoms, including being easily fatigued, feeling restless or on edge, being irritable, having sleep difficulties, or having physical symptoms like stomach aches, headaches, muscle aches, or unexplained pains. These symptoms may also be accompanied by symptoms of menopause, like hot flashes, sweating, vertigo, fatigue, headache, and joint pain. The symptoms of the two conditions combined can be challenging to deal with.
What are the signs of anxiety?
Anxiety has physical, mental, and behavioral symptoms. Physical symptoms include dry mouth, cold or sweaty hands, nausea, heart palpitation, muscle tension, shortness of breath, or numbness or tingling in the hands or feet. Mental symptoms can appear as nightmares, flashbacks of traumatic experiences, obsessive thoughts, panic, fear, or uneasiness. Behavioral symptoms can include trouble sleeping, ritualistic behaviors, or an inability to remain calm.
What supplements are good for perimenopause and anxiety?
Some supplements that may be beneficial for anxiety and perimenopause may include calcium, vitamin D, and flaxseed. You may also want to look into motherwort, maca root, chamomile, and St John’s wort. Reach out to your doctor before taking any supplements for perimenopause and anxiety.
Can menopause cause anxiety and heart palpitations?
Yes. Heart palpitations in perimenopause and menopause are common, and studies show that there is a high likelihood of developing anxiety during perimenopause, the transitional period before menopause.
What are the worst menopause symptoms?
There are many symptoms of menopause, and everyone experiences them differently. People in menopause may experience hot flashes, loss of bladder control, changes in sleep patterns, vaginal dryness, mood changes, changes in body composition, and menstruation changes, like longer periods or heavier bleeding. While these symptoms may not be life threatening, they can be challenging to manage. Women experiencing menopause symptoms do have treatment options, including hormone replacement therapy. Discuss treatment with your doctor or visit your GP practice for more information.
Why is menopause anxiety worse in the morning?
The connection may have to do with cortisol. Cortisol is a hormone that your body releases in response to sunlight to wake you up in the morning. It is also a stress hormone, and past research has shown that increased cortisol hormone levels are linked to generalized anxiety disorder. Overnight cortisol levels may rise in some stages of menopause, which can stimulate the body’s stress response and contribute to an increased risk of waking early or waking feeling anxious.
- Previous Article
- Next Article