MENOPAUSE ANXIETY: SYMPTOM DEEP DIVE
Summary
Anxiety is a common yet frequently overlooked symptom of menopause. This post will help you understand what menopause-related anxiety is, why it occurs, and how to manage, enabling you to navigate this phase with greater ease and confidence.
What is Menopause-Related Anxiety?
Anxiety during menopause can be brutal. It can manifest as constant worry, nervousness, irritability, and a deep feeling of unease. It may include physical symptoms such as a jitteriness, racing heart, and shortness of breath. Anxiety symptoms can disrupt sleep and may make activities of daily living difficult or impossible.
Causes of Anxiety During Menopause
Several factors contribute to the onset or worsening of anxiety during menopause:
Hormonal Fluctuations: The decline in estrogen levels beginning in peri-menopause affects neurotransmitter function in the brain, particularly serotonin and gamma-aminobutyric acid (GABA), which play crucial roles in regulating mood and anxiety. (This study provides a deeper analysis of the impact of hormones on anxiety in females.)
Sleep Disturbances: Night sweats and hot flushes can disrupt sleep, leading to fatigue and heightened anxiety. Poor sleep quality can exacerbate mood swings and anxiety levels. Feelings of anxiety and rapid thoughts can make it difficult to sleep.
Life Transitions: The timing of perimenopause and postmenopause often coincides with significant life changes such as children leaving home, aging parents, promotions at work, and retirement considerations. These changes can contribute to stress and anxiety.
Physical Changes: The physical symptoms of menopause, including hot flushes, weight gain, and changes in sexual function, can impact self-esteem and body image, leading to increased anxiety.
Pre-existing Mental Health Conditions: Women with a history of anxiety or depression may experience a worsening of their symptoms during menopause.
Strategies to Combat Menopause-Related Anxiety
Managing anxiety during menopause involves a holistic approach that addresses both physical and emotional health. Here are evidence-based strategies to consider:
Lifestyle Modifications
Exercise regularly: Physical activity, especially aerobic exercises such as walking, swimming, or cycling, are a proven way to reduce anxiety and improve mood. Practices such as yoga tai chi can also reduce stress and anxiety. Studies have found that a consistent exercise routine can significantly reduce anxiety. Here at Strong In Menopause, we can help you find the exercise routine that works best for you.
Be mindful of what you eat: Certain foods can trigger anxiety and other menopause symptoms. We recommend tracking your symptoms to discover your triggers so know what to avoid. Eating a balanced diet of whole, nutritious foods while avoiding trigger foods can go a long way in reducing menopause induced anxiety.
Prioritize sleep: We know this is easier said than done. Getting quality sleep should help reduce menopause anxiety symptoms. Practicing good sleep hygiene, such as maintaining a regular sleep schedule, creating a comfortable sleep environment, and avoiding stimulants before bedtime can reduce other menopause related symptoms and help you get a good night’s sleep. As part of our holistic practice, we will work with you to determine what “good sleep hygiene” looks like for you and help you set goals around achieving a better night’s sleep.
Stress Management Techniques
Mindfulness and meditation: Practicing mindfulness and meditation can help manage stress and anxiety. These techniques promote relaxation and focus, helping to calm the mind. Research published in the Journal of Clinical Psychology indicates that mindfulness-based stress reduction (MBSR) can significantly reduce anxiety symptoms in menopausal women .
Deep breathing and relaxation exercises: Techniques such as deep breathing, progressive muscle relaxation, and guided imagery can help reduce anxiety. These practices activate the body’s relaxation response, lowering heart rate and reducing stress hormones.
Social support: Building and maintaining strong social connections can provide emotional support and reduce feelings of isolation. Strong In Menopause offers group-based coaching opportunities, which can help you cultivate a social connection with other women experiencing similar things.
Professional Help
It is important to note that seeking help from a mental health professional or a doctor who can prescribe hormone replacement therapy may be necessary. It is important to talk to your doctor and care providers about any anxiety symptoms you may be experiencing.
Therapy: Cognitive-behavioral therapy (CBT) has been shown to be an effective treatment for anxiety. It helps individuals identify and change negative thought patterns and behaviors. A review in the American Journal of Obstetrics and Gynecology highlights CBT as a beneficial intervention for managing menopause-related anxiety and depression .
Medications: In some cases, medications such as antidepressants or anti-anxiety drugs may be prescribed. Hormone replacement therapy (HRT) can also alleviate anxiety symptoms by stabilizing hormone levels. It’s important to discuss the benefits and risks of these options with a healthcare provider.
Conclusion
Anxiety during menopause is hard. By understanding the underlying causes and implementing evidence-based strategies, women can significantly reduce their anxiety symptoms and improve their quality of life. Remember, menopause is a natural part of life, and with the right support and strategies, it can be navigated successfully.