Navigating anxiety during menopause: you’re not alone!

If you’ve been feeling more anxious than usual as you approach menopause, know that this is completely normal. Menopause is a time of change - not just physically, but emotionally - and it can come with a range of feelings, including heightened anxiety.

Many women find themselves dealing with new or increased levels of anxiety during this phase. But why does this happen, and what can you do about it? In this article, we’ll take a closer look at the link between menopause and anxiety, explain how hormonal changes can impact your mental health, and offer some tips on managing these challenges.

Our goal is to help you feel informed, empowered, and ready to face this transition with confidence.

Menopause: a time of emotional and physical change

Menopause typically begins in your late 40s or early 50s and brings with it significant hormonal changes. As your ovaries stop producing eggs, estrogen and progesterone levels decline, leading to the end of your menstrual cycle.

But it’s not just the physical symptoms of menopause that you might notice. Emotional and psychological changes are common too, and for many women, anxiety becomes a prominent issue during this time.

Understanding that these changes are a natural part of the process is the first step in managing them.

The role of hormones in anxiety

The hormonal shifts that come with menopause, especially the drop in oestrogen, can have a big impact on your mood. Oestrogen helps regulate the production of serotonin, a chemical in your brain that makes you feel happy and calm. When your oestrogen levels drop, so can your serotonin, leading to mood swings and anxiety.

This change doesn’t affect everyone the same way - some women experience mild anxiety, while others may feel much more distressed. The key is understanding how your body is reacting so you can find strategies to cope.

What anxiety during menopause feels like

Anxiety during menopause can look and feel different for every woman. For some, it’s a general sense of unease or worry. Others may experience more severe symptoms like panic attacks, obsessive thoughts, or even physical signs like heart palpitations and shortness of breath.

One particularly strange symptom that some women report is a tingling sensation in their hands and feet, often described as a "pins and needles" feeling. This is thought to be related to the body’s heightened stress response but should always be discussed with your healthcare provider if it’s bothering you.

How common is menopausal anxiety?

You’re not alone if you’re feeling more anxious during menopause. Studies show that up to 20% of women experience increased anxiety during this phase. For some, it’s a mild increase in worry, but for others, it can develop into a more serious issue.

If you’ve struggled with anxiety before menopause, you might find that it worsens during this time, making it even more important to pay attention to your mental health.

Treatment options: hormonal and non-hormonal approaches

The good news is that there are many ways to manage anxiety during menopause. Some women find relief through hormone replacement therapy (HRT), which replaces the oestrogen your body is losing. However, HRT isn’t for everyone and does come with some risks, so it’s important to talk to your doctor about whether it’s right for you.

Non-hormonal treatments can also be effective. Simple lifestyle changes, like getting regular exercise, eating a healthy diet, and making sure you’re getting enough sleep, can help a lot. Alternative therapies like acupuncture, herbal supplements, or mindfulness practices can also make a difference.

The power of mindfulness and stress reduction

Mindfulness is a fantastic tool for managing anxiety. It involves focusing on the present moment and letting go of worries about the future or past. Techniques like meditation, deep breathing, and yoga can help reduce stress and promote relaxation.

The best part? Even spending just a few minutes a day on these practices can have a significant impact on your overall well-being.

Don’t be afraid to ask for help

If your anxiety feels overwhelming, reaching out for professional support is a smart and brave choice. Cognitive-behavioural therapy (CBT) is an evidence-based approach that can help you identify negative thought patterns and replace them with healthier ways of thinking.

There’s no shame in seeking help. In fact, it’s a sign of strength to recognize when you need support.

Managing anxiety in your daily life

Menopause-related anxiety can affect many areas of your life, including your relationships and work. Open communication is key. Sharing what you’re going through with your loved ones can help them understand your experience, making it easier for them to support you.

If your anxiety is affecting your job, it might be worth having a conversation with your employer or HR department to discuss potential accommodations.

Embrace the change with confidence

Menopause and the anxiety that sometimes comes with it can feel daunting, but remember, it’s a natural part of life. With the right tools, support, and mindset, you can navigate this phase with strength and grace.

You don’t have to do it alone. There are plenty of resources and people ready to help you along the way, and with the right approach, you can emerge from this transition feeling stronger and more empowered than ever.