Curious about the link between menopause & anxiety? We’ve got the reasons why it happens & tips that can help you feel better
What is menopause?
Menopause is a natural process that women go through as they get older, and it can often be accompanied by feelings of anxiety.
In some cases, menopause can be medically induced. It marks the end of menstrual cycles. It’s officially menopause when you haven’t had a period for 12 months straight. This typically happens between the ages of 45 and 55, with the average age in the UK being 51.
But before you get there, you go through the perimenopause, which can bring a mix of symptoms, including feelings of anxiousness.
Anxious feelings are a nagging feeling of worry, nervousness or unease about something with an uncertain outcome. They’re a common reaction to certain situations but they can become overwhelming for some people, especially during life changes like menopause.
Is there a link between menopause & anxiety?
Anxiety is a natural human reaction to stressful situations. It only becomes a problem when it starts to feel unmanageable, make you feel overwhelmed or stressed, or starts to interfere with your daily life.
It’s common to feel anxious during menopause. It’s one of those not-so-fun symptoms that can make you feel on edge or worried. It might come out of nowhere or sneak up on you gradually.
For some people, anxiety might be the only sign of perimenopause or menopause that they experience. Lots of women don’t realise this and they might just feel like they aren’t handling things as well as they used to. If you’re feeling anxious, know that you’re definitely not alone. Anxiety can affect anyone, even if you’ve never had mental health issues before.
What can cause menopause-related anxiety?
Hormonal changes
During perimenopause and menopause, a lot of different things are going on in the body, which can make it tricky to pin down exactly why you’re having anxious feelings. Sometimes these feelings might be joined with having a low mood and symptoms of depression, but not always.
It’s important to know that these mood changes are mostly due to hormonal shifts in your brain and this is out of your control. It’s definitely not your fault or a sign that you aren’t coping. Sometimes even just realising this can be a huge relief.
Anxiety can happen because of the drop in oestrogen levels which can change how your brain works. Studies have shown that oestrogen is connected to serotonin levels (the happy hormone). There’s also evidence that links oestrogen to cortisol (the stress hormone). So, when oestrogen drops, cortisol can go up. There are likely other hormones and chemicals at play too – the brain is pretty complex!
Some people’s brains are more sensitive to hormonal changes than others. If you’ve had postnatal depression or premenstrual syndrome, you might find that these mood changes affect you a bit more during menopause.
If you’ve dealt with severe anxiety in the past, be aware that it might flare up again as you go through this transition. Remember, you’re not alone and it’s okay to seek help and support.
Psychological & emotional factors
The emotional side of menopause can be a lot to handle. Realising that you’re ageing and reaching the end of your fertility can bring up some anxious feelings. On top of this, you might be dealing with changes in your personal and professional life, like shifts in your roles and responsibilities, which can add extra emotional stress.
It’s completely normal to feel this way. Taking it one step at a time and knowing that these feelings are part of the journey can help to make things a bit easier.
Life events
Life events like children leaving home, changes in career or caring for ageing parents can coincide with menopause, which can amplify feelings of anxiousness.
What are the symptoms of menopause-related anxiety?
Menopause-related anxiety can manifest physically through symptoms like:
- Night sweats
- Palpitations
- Headaches
- Feeling sick
- Shaking
- Having a dry mouth
- Sweating
- Having chest pain
- Panic attacks
Emotionally, some people may feel low. Anxiety can present itself as:
- Constant worry
- Panic attacks
- Feelings of being overwhelmed
- Problems with memory
- Finding it hard to concentrate
- Difficulties with sleeping
Menopause-related anxiety can shake up your daily life. It might affect your personal relationships, work performance, overall quality of life – with some women even finding that they’re worrying about driving. Some women describe feeling totally 'frazzled' and finding it hard to keep up with their usual routines.
Dr Clare, a registered menopause specialist says “Anxiety for some means lying awake at night negatively analysing the day and overthinking things. For other women I see, it’s not wanting to drive on the motorway anymore. They might feel panic-stricken or overwhelmed without knowing why they feel like this – and they wouldn’t have felt like this before.”
Remember, you're not alone in this, and it's okay to feel a bit off. It’s a normal part of the process, and there are ways to manage these symptoms and get back to feeling more like yourself.
What are my options if I have menopause-related anxiety?
Wondering how to tackle anxious feelings during menopause? The path to feeling better looks different for everyone, but there are plenty of ways to help you find relief.
First off, it’s super important to take good care of yourself during menopause. Make sure you're getting enough sleep, staying active, and eating a healthy diet with limited sugar and processed foods.
Giving yourself enough time to manage tasks and responsibilities is crucial too – though we know that can be easier said than done!
Relaxation
Relaxation can sound simple but sometimes feels anything but. Finding what works for you is key – whether it's yoga, breathing techniques, meditation, or something else entirely.
Exercise
Exercise can be a real game-changer for anxiety. It can help with your sense of wellbeing, self-worth, body image, and overall happiness while reducing everyday stress and anxiety. If you're not already exercising, try to incorporate even short sessions into your day. It might feel tough if you're tired and low on energy, but just putting on your trainers and heading out for a 10-minute walk can make a big difference.
Talking therapies
Talking therapies like counselling and cognitive behavioural therapy (CBT) can be really helpful for sorting out your feelings. CBT involves lots of great techniques to help you, from helping to calm your emotions and managing stress, to teaching you how to relax and stay present. CBT focuses on how your thoughts, beliefs and attitudes can affect how you feel and what you do. You’ll be shown how to change negative thought patterns to help improve the way you feel.
Social support
Having a strong support network can make a huge difference during menopause. Whether it’s friends, family or support groups, these connections can help to boost your emotional wellbeing which can help with easing anxiety during this transition.
Remember, menopause-related anxiety is common but manageable. If you’re struggling to cope or if your anxiety is affecting your everyday life, don’t hesitate to speak to your GP. They can offer guidance and treatment to help you manage your symptoms.
Hormone Replacement Therapy (HRT)
Hormone Replacement Therapy (HRT) won’t treat anxiety directly, but it can help alleviate some of the symptoms linked with perimenopause and menopause that might be contributing to your anxious feelings.
If your mood changes are tied to perimenopause and menopause, HRT might be worth looking at. It can help relieve most menopause and perimenopause symptoms including mood changes and anxiety.
Many women find a combination approach – like HRT plus yoga or exercise – works best.
You might be worried about the risks, but for most women, the benefits of symptom control, and reduced risk of osteoporosis and heart disease outweigh the risks. It’s always a good idea to discuss this with your doctor annually to review the benefits and any potential risks or side effects.
Medication
There are a number of medications that can be used to treat anxiety. Your doctor can give you advice on if medication is suitable for you.
Menopause and anxiety often go hand-in-hand because of the physical and psychological challenges that come with this stage of life. But here’s the good news – understanding why menopause can trigger anxiety is a big step to making it more manageable.
If you’re experiencing a mental health crisis or are at risk of harming yourself or others, please call 111, speak to your GP or the Samaritans on 116 123, or text Shout on 85258.
Remember, finding what works best for you is a journey, and it’s okay to seek support along the way to help manage your anxiety during menopause.
