How to Cope with Menopause Anxiety
Do you feel like anxiety has crept into your life since menopause began? Perhaps you find yourself worrying more than usual, feeling unsettled for no apparent reason, or waking up in the middle of the night with a racing heart and a hot sweat?
If this sounds familiar, you are not alone. In this blog, we will be addressing how to cope with menopause anxiety, why anxiety is common during menopause, what it feels like, and the steps you can take to ease it naturally.
Many women are surprised by how much anxiety can increase during perimenopause and menopause, even if they have never experienced anxiety previously. It can leave us feeling out of control, wondering what has changed and how we can regain our sense of self.
The good news is there are clear reasons why this happens and gentle, effective ways to calm our mind and body.
Can Menopause Cause Anxiety?
Yes, it can. Menopause marks the end of our menstrual cycles, typically between ages 45 and 55, with perimenopause (the years leading up to menopause) beginning earlier. During this time, levels of hormones such as oestrogen and progesterone naturally decline.
These hormones do far more than regulate our menstrual cycle. They also influence neurotransmitters in our brain, like serotonin and dopamine, which help stabilise mood and reduce anxiety. As hormones fluctuate and fall, our nervous system can become more sensitive, triggering anxiety symptoms such as:
- Persistent worry or racing thoughts
- Physical signs of anxiety (like a pounding heart, sweating or a tight chest)
- Irritability and mood swings
- Brain fog
- Trouble coping with everyday stress
- Difficulty sleeping, which worsens anxiety further
This is not “all in our head.” It’s a real physical and emotional response to the changes happening in our body.
What Does Menopause Anxiety Feel Like?
Many women describe menopause-related anxiety as different to their usual worries. It can feel sudden, intense and more challenging to control. You might find yourself:
- Feeling panicky for no obvious reason
- Struggling to relax even during quiet moments
- Waking in the night with anxious thoughts
- Avoiding situations you once felt comfortable in
One client described it as feeling “on edge all the time, as though something bad was about to happen.” After learning how to manage her mind, calm her nervous system and make small lifestyle changes, she was able to sleep better and feel steady again, even though her menopause journey was ongoing.
Why Does Anxiety During Menopause Feel Worse at Night?
Night-time anxiety is common, especially during menopause. Poor sleep, hot flushes and night sweats leave our mind and body tired and stressed, which heightens anxiety. When we are exhausted, our ability to manage anxiety and stress reduces and this creates a downhill spiral where anxiety disrupts sleep, and poor sleep worsens anxiety.
Many of our clients benefit from downloading the Circle of Control Workbook. It helps them feel empowered by knowing they can influence their situation. You can click here, or on the image below, to access a free copy.
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How to Reduce Anxiety During Menopause Without Medication
Here are some natural ways to support your body and calm your mind, that you can implement on your own:
1. Focus on Calming Your Nervous System
Hormonal changes can overstimulate our nervous system, leaving us in “fight or flight” mode. Practising deep, slow breathing, progressive muscle relaxation, or grounding techniques signals to our brain that you are safe.
Try 4-6 breathing: inhale slowly through your nose for 4 seconds, exhale gently for 6. Repeat for 5 minutes daily to help settle your body.
Try 4-7-8 breathing: Breathe in for the count of 4, hold your breath for the count of 7 and breathe out through your mouth for the count of 8, as if slowly blowing out a candle.
The reason these breathing exercises work to soothe anxiety is because when we exhale for longer than we inhale, we send signals to our nervous system that we are safe, and this relaxes us.
Progressive muscle relaxation involves relaxing each muscle in the body one at a time. Start by focusing on the crown of your head, then move to your eyes, cheeks, tongue, and jaw. Work your way down your body, and as you focus on each area, feel the tension melt away.
My favourite grounding technique is the 5-4-3-2-1 rule. Start by engaging all your senses then focus on five things you can see, four things you can hear, three things you can feel, two things you can smell and one thing you can taste.
Alternatively, focus on 3 things you can see, 3 things you can hear, and 3 actions that you can do in the moment.
You can also read about the power of mindfulness here, which includes strategies that you can use immediately.
2. Prioritise Restorative Sleep
Anxious thoughts are more likely to intrude when we are lying awake in bed and have no distractions to, well, distract us! Our minds can go into overdrive, and we can start overthinking and ruminating about our worries.
The challenge is that a lack of sleep can make us more anxious, and our anxiety can then make it harder to get to sleep, which makes us even more anxious, which can make it even harder to get to sleep…. it can seem like a never-ending cycle.
Create a soothing bedtime routine. Keep your bedroom cool, avoid screens before bed, and use lightweight, breathable bedding if hot flushes are an issue. A calming herbal tea and gentle stretches before bed can also help.
3. Gentle Movement
Low-impact activities like yoga, walking, or swimming reduce cortisol (the stress hormone) and release endorphins, which improve mood. Exercise also supports bone and heart health, which become more important during menopause.
If possible,try to go for a walk outside in nature, as there is plenty of scientific evidence that nature can improve our overall wellbeing.
4. Eat to Support Your Mood
Balanced nutrition stabilises blood sugar and helps regulate hormones. Include plenty of whole foods, protein, and healthy fats such as those from fish or nuts. Reducing caffeine and alcohol can also prevent anxiety spikes and improve sleep.
You can read more about what foods to eat when we are anxious here.
5. Consider Talking Therapy or Support
Are you tired of anxiety controlling your life? You don't have to face overwhelming anxiety alone. Many women, especially during menopause, find themselves trapped in cycles of worry, panic, and exhaustion that seem impossible to break free from.
What if you could finally understand why your body reacts the way it does?
Working with an anxiety specialist isn't just about talking through your problems. It's about discovering the specific triggers that send your nervous system into overdrive, learning proven techniques to restore calm, and gaining real tools to reshape both your thoughts, behaviours and actions.
At Better Your Life, we go deeper than traditional approaches.
While many therapists offer surface-level solutions like standard CBT, we combine Nervous System Therapy with Behavior Therapy, drawing from cutting-edge research in Emotional Change, NLP, and Neuroscience.
This isn't about quick fixes, it's about addressing anxiety at its very foundation.
For women navigating menopause, this approach can be life-changing. Hormonal shifts aren't just "something we need to endure." With the proper support, you can learn to work with your changing body rather than against it.
6. Explore Medical Support if Needed
Some women choose to speak to their GP about Hormone Replacement Therapy (HRT), which can help balance hormones and reduce mood-related symptoms. It’s a personal choice and may be worth discussing with a healthcare professional if anxiety is affecting your daily life.
Click the button below to arrange a free, no obligation consultation call.
Reframing Menopause
Menopause is often seen as an ending, but it can be a time of transformation. Many women find that once they learn to calm their anxiety, they feel more confident and self-assured than ever before.
By supporting your nervous system, prioritising self-care, and seeking the right help, you can move through this stage with greater ease and rediscover a sense of calm and control.
You don’t need to struggle alone. Imagine waking up feeling equipped to handle whatever the day brings, knowing you have the tools to calm your mind and body when you need them most.
If menopause anxiety is overwhelming you, we can help. At Better Your Life, we work with women to help them understand what their bodies are going through and we give them tools to feel calmer and in control again.
If you are struggling with anxiety and would like guidance, our team at Better Your Life is here to support you. Together, we will find ways to reduce your anxiety and improve your overall health, relationships and wellbeing.
A trained Anxiety Therapist and Specialist can offer a personalised plan to help you understand the underlying cause of your anxiety, as well as help develop healthy coping strategies that are focused on your unique individual needs.
Taking care of your mental wellbeing is essential to your overall wellbeing. When left unresolved, anxiety can spiral out of control and have a significant impact on relationships, work, school and family life.
Additional Resources to Ease Anxiety
Read What Causes Anxiety?
Read Can Mindfulness Help with Anxiety
Watch How to Feel Less Anxious
Watch How To Reduce Anxiety Immediately
Download Circle of Control and Influence worksheet
Download Cognitive Distortions worksheet
FAQs on Anxiety and Menopause
1. Is Anxiety a Normal Part of Menopause?
Yes, many women experience anxiety during menopause due to hormonal changes and their impact on the nervous system.
2. Can Menopause Cause Panic Attacks?
Yes. Hormonal shifts can overstimulate the nervous system and cause panic attacks, even in women who have never had them before.
3. Does Anxiety Go Away After Menopause?
For many women, anxiety eases once hormone levels stabilise. However, calming the nervous system during menopause helps prevent it from becoming long-term.
4. How Can I Reduce Anxiety During Menopause Naturally?
Nervous system therapy, deep breathing, good sleep, gentle exercise, and balanced nutrition are effective drug-free options.
5. Is It Normal To Feel Anxious For No Reason In Menopause?
Yes. Hormonal changes can trigger anxiety even without an obvious cause, because your body is reacting to internal shifts.
6. What’s The Difference Between Menopause Anxiety and General Anxiety?
Menopause anxiety often feels sudden, linked to hormonal changes, and may include physical symptoms such as hot flushes, night sweats, or sleep disruption.
Click the button today to speak to an Anxiety Specialist
