Living with Menopausal Anxiety

The menopause journey brings many changes, and for some of us, anxiety becomes an unwelcome companion.

Feeling anxious or overwhelmed during this phase is more common than you might think. In fact, fluctuating hormones, lifestyle shifts, and the emotional adjustments that come with menopause can all play a role in heightening feelings of worry or unease.

Why Does Menopause Trigger Anxiety?

During menopause, oestrogen levels decline, and this impacts the production of serotonin, the brain’s “happy” chemical. This hormonal shift can make us more susceptible to anxiety, low mood, or feelings of restlessness. On top of that, physical symptoms like hot flushes, sleep disturbances, and fatigue can contribute to feelings of stress or tension.

It’s important to remember that menopausal anxiety is not “all in your head.” It’s a real, physiological response to the changes your body is going through—and it’s entirely valid.

Symptoms of Menopausal Anxiety:

• A sense of constant worry or dread
• Difficulty concentrating or making decisions
• Restlessness or feeling on edge
• Racing thoughts or increased irritability
• Physical symptoms like a rapid heartbeat, sweating, or shallow breathing

Tips to Help Manage Menopausal Anxiety

Managing anxiety during menopause is possible, and there are several strategies to help you regain a sense of calm and control. Here are some tips:

• Focus on Breathing: Deep breathing exercises can help calm your nervous system. Try inhaling deeply through your nose for a count of four, holding for four, and exhaling slowly through your mouth for six.
• Move Your Body: Regular exercise—even a brisk walk—releases endorphins, which are natural mood boosters. Yoga, Pilates, or swimming can be particularly effective for relieving stress.
• Prioritise Sleep: Establish a calming evening routine to improve sleep quality. Avoid screens before bed, keep your room cool, and try relaxation techniques like a warm bath or mindfulness meditation.
• Talk About It: Don’t keep it bottled up. Sharing your feelings with a trusted friend, family member, or therapist can make a big difference.Reduce Stimulants: Too much caffeine, alcohol, or sugar can exacerbate anxiety symptoms. Cutting back and focusing on a balanced, nutrient-rich diet can help stabilise your mood.
• Explore Relaxation Techniques: Activities like meditation, journaling, or listening to calming music can provide a sense of grounding and ease your mind.
• Seek Support: Speak with your GP or a menopause specialist if anxiety is interfering with your daily life. Hormone replacement therapy (HRT) or other treatments may help restore balance.

Anxiety during menopause may feel overwhelming, but it is not permanent. With time, care, and the right support, you can navigate this phase with more ease. Every woman’s journey is unique, and finding what works best for you is a process—but you’re not alone.