How to Recognise and Manage Anxiety During Menopause

Menopause anxiety refers to the feelings of nervousness, worry, and unease that can occur during the menopausal transition.

Menopause is a natural biological process, marking the end of a woman’s reproductive years, typically occurring between the ages of 45 and 55. The accompanying hormonal changes can significantly impact mental wellbeing, leading to increased anxiety for many women.

Menopause can also occur in men, and while men do not experience menopause in the same way women do, they can go through a similar phase known as "andropause" or "male menopause," where they may experience symptoms associated with a gradual decline in testosterone levels.

Anxiety during menopause can manifest as general anxiety, panic attacks or heightened levels of stress. These symptoms can be just as distressing as the physical symptoms of menopause, such as hot flushes, night sweats and brain fog.

Understanding the nature of menopause anxiety is helpful for managing it effectively and maintaining our mental wellbeing.

 

 

 

What Causes Menopause Anxiety?

The primary cause of female menopause anxiety is the fluctuation in hormone levels, particularly oestrogen (spelt estrogen in US) and progesterone. These hormones play a vital role in regulating mood and emotional stability. When their levels drop during menopause, it can lead to mood swings, irritability, and anxiety.

Oestrogen has a beneficial effect on the brain, influencing the production of neurotransmitters like serotonin and dopamine, which are our mood regulators. As oestrogen levels decline, there may be a corresponding decrease in these neurotransmitters, leading to increased anxiety and depression.

 

 

What Are The Physical Symptoms of Menopause?

The physical symptoms of menopause, such as hot flushes, night sweats, and sleep disturbances, can also contribute to anxiety.

Chronic sleep deprivation due to night sweats can exacerbate anxiety and reduce our ability to cope with stress.

Psychological and Social Factors Contributing to Menopause Anxiety

Menopause often coincides with significant life changes, such as children leaving home, ageing parents, career transitions and shifts in personal relationships. These factors can create additional stress and anxiety. Also, societal pressures and the stigma surrounding ageing, weight gain and the menopause can further impact our mental health.

Women who have a history of anxiety or depression may find that menopause exacerbates these conditions. The hormonal changes can trigger a relapse or worsen existing symptoms, making menopause a particularly challenging time for mental wellbeing.

 

Understanding the Stages of Menopause

Menopause anxiety can affect anyone going through the menopausal transition. It typically starts during perimenopause in women, which is the period leading up to menopause, and can begin several years before we experience our final period.

Perimenopause

During perimenopause, hormone levels can fluctuate wildly, causing a range of physical and emotional symptoms. Perimenopause usually begins in a woman's mid-40s, but it can start as early as our 30s. It's the stage of life that leads up to menopause, when menstruation stops. During perimenopause, you may notice the following changes:

• Irregular periods
• Hot flushes
• Mood swings
• Brain fog
• Heart palpitations
• Headaches
• Night sweats
• Vaginal dryness
• Trouble sleeping
• Joint and muscle aches

It can feel different for everyone. You may have a number of symptoms or none.

Many women report increased anxiety during this time due to the unpredictability of their symptoms and the stress of adjusting to these changes.

 

Menopause

Once a woman has gone 12 consecutive months without her period, she is considered to be in the menopausal stage. While some physical symptoms associated with perimenopause may ease, anxiety can persist for several years post-menopause as the body adjusts to new hormone levels.

Can Menopause Cause Extreme Anxiety?

The menopause can cause extreme anxiety for some women. The severity of anxiety can vary widely, with some women experiencing mild symptoms and others facing intense, debilitating anxiety.

Extreme anxiety can manifest as panic attacks, which are sudden episodes of intense fear and discomfort that can include heart palpitations, sweating, trembling, leg and muscle aches and a feeling of impending doom.

Factors Contributing to Extreme Anxiety Include:

- Individual Hormonal Patterns: The rate at which our hormone levels decline can affect the duration of anxiety symptoms. Women who experience more significant drops in oestrogen levels may have more severe anxiety symptoms.

- Physical Symptoms: Severe hot flushes, night sweats and sleep disturbances can exacerbate anxiety and lead to a cycle of worsening symptoms.

- Life Stressors: Major life changes occurring simultaneously with menopause can heighten anxiety levels.

- Mental Health History: Women with a history of anxiety or other mental health issues are more susceptible to experiencing extreme anxiety during menopause.

- Treatment and Support: Access to appropriate medical treatment and mental health support can significantly shorten the duration of menopause anxiety.

What Does Hormonal Anxiety Feel Like?

Hormonal anxiety during menopause can present with a range of symptoms, which can vary in intensity and duration. Common experiences include:

- Generalised Anxiety: Persistent worry or fear that is out of proportion to the situation.

- Health Anxiety: When we spend so much time worrying we are ill, or going to get ill, that it starts to take over our life

- Panic Attacks: Sudden episodes of intense fear, often accompanied by physical symptoms such as heart palpitations, shortness of breath, sweating, and dizziness.

- Irritability: Increased sensitivity and a tendency to become easily frustrated or upset.

- Restlessness: Feeling on edge and unable to relax or sleep.

- Brain Fog: Difficulty Concentrating, forgetfulness, trouble focusing on tasks or making decisions due to anxiety.

These symptoms can significantly impact daily life, making it essential to recognise and address them promptly.

How to Deal with Menopause Anxiety

Managing menopause anxiety involves a multifaceted approach that includes lifestyle changes, professional treatment, and self-care practices. Here are some strategies to consider:

Adopting healthy lifestyle habits can help alleviate anxiety during menopause:

- Physical activity boosts endorphins, which are natural mood lifters. Aim for at least 30 minutes of moderate exercise most days of the week. This can help close the anxiety loop of the fight and flight response.

- Eating a diet rich in fruits, vegetables, whole grains and lean proteins can support overall well-being. Avoid excessive caffeine, alcohol and sugar, as they are all known to exacerbate anxiety.

- Establish a regular sleep routine and create a restful sleep environment. Avoid screens before bedtime, keep the bedroom cool and dark, and practice relaxation techniques before going to bed.

- Practices such as aromatherapy, taking warm baths and engaging in calming hobbies can all promote relaxation and reduce stress. Simple deep breathing exercises and practicing progressive muscle relaxation can calm our nervous system and alleviate anxiety, by sending signals to our body that we are safe.

- Practising mindfulness and meditation can also help manage stress and reduce anxiety between sessions with an anxiety therapist. Yoga and Tai Chi practices combine physical movement with mindfulness, helping to also reduce stress and improve mood.

- Journaling,  writing down our thoughts and feelings, can help process emotions and reduce anxiety. If you are not sure how to start this practice, download our free workbook - Journaling Questions to Ask Yourself.

- Maintaining strong social connections can also help against anxiety. It may be tempting to isolate ourselves when we are feeling anxious, and struggling with hot flushes. However, we are tribal and it is essential to maintain social connections. A lack of connection is known to trigger anxiety.

Seeking Professional Treatment with an Anxiety Therapist

Talking with an anxiety therapist can provide additional support for managing all forms of anxiety and provide you with healthy tools and techniques needed to overcome it.

Hormone Replacement Therapy (HRT) can work alongside anxiety therapy and help balance hormone levels and reduce anxiety. It is essential to discuss the risks and benefits with your GP.

 

 

Frequently Asked Questions (FAQ)

Is anxiety a common symptom of menopause?

Yes, anxiety is a common symptom of menopause. Hormonal changes during this time can lead to increased anxiety and mood swings for many women.

Can hormone replacement therapy (HRT) help with menopause anxiety?

Hormone replacement therapy (HRT) can help balance hormone levels and reduce symptoms of anxiety for some women. It is important to discuss the risks and benefits with your GP to determine if HRT is the right option for you. HRT can be offered alongside anxiety therapy.

Are there natural remedies for managing menopause anxiety?

Yes, natural remedies such as regular exercise, spending time in nature, eating a balanced diet, getting enough sleep and mindfulness practices may help manage menopause anxiety.

Do men have the menopause?

Yes. Andropause, also known as male menopause, is a condition that occurs when a man's testosterone levels decrease, usually after the age of 40. It's characterised by a gradual decline in testosterone levels and can lead to a number of symptoms, including:

• Decreased sex drive
• Erectile dysfunction
• Fatigue
• Loss of muscle mass
• Irritability and mood swings
• Weight gain, especially around the belly
• Poor concentration, short-term memory loss, and "brain fog
• Anxiety