Why Menopause Causes Anxiety And Its Effects On Women’s Health
Menopause in women’s health
In women’s health, menopause generally refers to the gradual decline of ovarian function that ultimately leads to the permanent cessation of menstruation. This transition is usually preceded by perimenopause, or pre-menopause, which can be accompanied by a variety of symptoms, such as increased mood changes, hot flashes, and anxiety. Often, anxiety that accompanies menopause occurs due to hormonal changes. It can be managed through online or in-person therapy, meditation, yoga, deep breathing, and progressive muscle relaxation.
What is perimenopause?
Perimenopause is the transition that occurs before the menstrual period stops. This transitional period can last between two and 10 years and is typically marked by a fluctuation in hormones, as well as physical, emotional, and mental symptoms. The process of menopause usually begins when the ovaries stop releasing eggs and ends when your menstrual cycle ceases altogether. Any associated symptoms of perimenopause and menopause are typically caused by changes in hormone levels, especially estrogen. Low levels of estrogen can lead to physical symptoms like night sweats and hot flashes, while elevated levels may cause PMS-like symptoms.
Each person’s body is unique, so each individual may experience a different set of symptoms as they go through perimenopause. Signs and symptoms of perimenopause can include the following:
Signs and symptoms of perimenopause
Less frequent ovulation
Reduction in hormone levels, such as estrogen
Changes in period cycles, such as shorter cycles
PMS symptoms appearing and weakening within a week before each period
Period pains, bloating, or breast tenderness
Headaches
Chest pain
Night sweats and hot flashes
Trouble concentrating
Brain fog
Sleep disturbances
Low mood, including low self-esteem
Depressive and anxious symptoms
Understanding why menopause causes anxiety
Understanding why menopause causes anxiety is important for self-awareness. It helps you know whether what you’re going through is just a menopausal symptom or a medical condition. Keep in mind that symptoms of perimenopause can be similar to those caused by other life-threatening medical conditions like heart disease. If you are experiencing the symptoms mentioned above or any others that concern you, it’s recommended to speak with your healthcare provider to rule out any other causes. When you visit your doctor, they will most likely take your age, medical history, and family members’ medical history into account before giving you a physical exam to diagnose the cause of your symptoms. They may also refer you to a women’s health provider, who may be able to provide more specialized care.
Balancing hormone levels through hormone replacement therapy
Hormone replacement therapy is a common form of treatment for menopause symptoms. Also called simply hormone therapy, hormone replacement therapy involves introducing hormones like estrogen and progestin to make up for deficits caused by a menopause transition. Balancing hormone levels through hormone replacement therapy can help alleviate symptoms like night sweats, mood swings, and hot flashes.
Why menopause can cause anxiety
The link between depression and menopause
While the link between anxiety and menopause has not been examined extensively, multiple research studies discuss the connection between depression and menopause. One study that analyzed the potential link between perimenopausal depression and postpartum depression found that a history of depression, no matter the timing, is associated with a “markedly higher hazard of depression during menopause.”
Vulnerability to mental health conditions
Nonetheless, research has revealed that one possible cause of the increased vulnerability to mental health conditions like anxiety during menopause may be hormonal fluctuations. One hormonal change that can occur during menopause is the decrease of estrogen levels. Estrogen usually influences chemical activities in the parts of the brain responsible for mood management, including the hippocampus and the amygdala.
Low Estrogen Levels and Amygdala: How low hormone levels affect women’s mood
For example, the amygdala, an integral component in the management of mood and memory, can be especially sensitive to estrogen fluctuations. This can be explained by the high number of estrogen receptors in the amygdala. When estrogen levels are high, moods tend to be more positive, but when these levels are low, an individual may experience more negative feelings and increased anxiety. Progesterone is another hormone that can play a role in the development of anxiety. Those who have low levels of progesterone are generally more likely to experience anxiety symptoms than those with higher levels of progesterone.
Navigating menopause and caregiving: challenges in women’s health
As women navigate through the challenges of perimenopause and menopause, they may also find themselves balancing the responsibilities of caring for aging parents. The physical and emotional demands of menopause can intersect with the demands of caregiving, adding another layer of complexity to this phase of life.
Panic attacks and other physical symptoms
In addition to potentially causing anxiety, a decrease in estrogen and progesterone can also lead to occurrences of panic attacks, especially if you have a history of anxiety-related panic disorder.
Symptoms of a panic attack
Increased heart rate and/or blood pressure
Increased breathing rate, including hyperventilation
Dizziness
Nausea
Lightheadedness
Excessive sweating
Tingling sensations in the extremities
Chest tightness
Frequent or persistent bouts of anxiety or panic attacks may be a sign of panic disorder. If you believe you may be living with an underlying panic or anxiety-related disorder, it can be best to make an appointment with a healthcare provider or a mental health professional.
However, experiencing feelings of anxiety does not necessarily mean that you have a panic or anxiety disorder. Anxiety can be considered a normal part of menopause, but some circumstances may require therapeutic assistance.
Self-management strategies for anxiety
While it can be important to meet with a therapist or healthcare provider to diagnose the cause of your symptoms, there may be several strategies that can reduce stress and anxiety. For example, relaxation techniques may reduce anxiety symptoms and induce a sense of calmness. The following techniques may help you feel more relaxed, potentially leading to reduced levels of anxiety throughout the day. They can also be used when your anxiety level is high or as part of a daily routine to maintain a healthy lifestyle.
Meditation
Meditation may be one of the most effective forms of stress reduction. The general practice can involve clearing your mind or focusing on your breath by using both physical and mental methods. You can also follow along with guided meditations. No matter which technique you choose, meditation typically brings relaxation and a notable reduction in anxiety and stress.
Yoga
Yoga is another meditative practice that can benefit your health and lower anxiety levels. Rooted in ancient Buddhist traditions, yoga often involves a combination of breathing techniques, physical postures, and meditation.
Deep breathing
Deep breathing can be a helpful relaxation technique anytime you’re experiencing elevated stress or anxiety. It may be possible to practice deep breathing anywhere, at any time. You can also choose to take deep breaths on their own or pair them with other relaxation techniques, like meditation, aromatherapy, or listening to relaxing music.
Progressive muscle relaxation
Progressive muscle relaxation is generally a straightforward relaxation technique that can help you manage anxiety and reduce muscle tension. The technique typically involves tensing each muscle group for a few seconds, starting with your feet, before relaxing it and moving to the next muscle group. As you work your way up your body, you may find that you become progressively more relaxed, especially if you are able to clear your mind and focus your attention on tensing and releasing each muscle group. Frequent practice of progressive muscle relaxation may lead to stress management, pain relief, and improved sleep.
Getting help for anxiety and other menopausal symptoms
Whenever change occurs in our lives, it can lead us to feel anxious and stressed. This can be especially true when the change at hand involves symptoms that can interrupt sleep, increase adverse moods, and cause undesirable physical health changes, such as sweating and hot flashes. If you are going through menopause and experiencing anxiety that negatively impacts your daily life, it may be time to reach out for professional support.
Seeing a mental health professional
Making appointments and meeting new people, especially healthcare providers, can be a stressful experience for many. But if you are experiencing increased anxiety, this stress may keep you from making an appointment. If this is the case for you, an online therapy platform can empower you to attend therapy from the comfort of your own home, potentially making the therapy experience much more convenient.
A 2021 study of randomized controlled trials investigated the efficacy of internet-based treatment for anxiety symptoms and found that the results generally supported the effectiveness of online cognitive behavioral therapy as a treatment. If you’re living with increased anxiety symptoms due to menopause or are having trouble managing mood disorders in general, online therapy may be a helpful tool for you.
Takeaway
What helps anxiety and mood swings during menopause?
Anxiety and mood swings are common symptoms that many women experience during menopause. The good news is that there are many treatment options that can improve anxiety and mood swings during menopause, including hormone replacement therapy, anxiety medications, and lifestyle changes like implementing yoga, increased exercise, and meditation.
Why does menopause give me anxiety and depression?
Most women experience some anxiety when they go through the hormone changes that accompany menopause. Some will even experience perimenopausal depression or anxiety – changes in mood that occur before menopause takes place. Some women may be anxious due to changing hormones, or they may struggle with body image as their bodies change.
Will menopause anxiety go away?
Menopausal anxiety can be improved by several treatment options. Those seeking hormone replacement therapy may find that taking estrogen or progesterone improves their anxiety. Others may benefit from an antidepressant medication as they transition into menopause. Many people begin to feel better as their hormones level out – typically around one year into menopause.
What is the best natural remedy for anxiety during menopause?
There are many factors you can implement into your day to day life to improve anxiety during menopause. You may benefit from eating a more balanced diet, focusing on eating less sugary and processed foods and more fruits and vegetables. You may also notice improvements in mood if you begin a regular exercise routine and implement calming practices like yoga and meditation. Managing stress and getting good sleep can also be helpful for easing menopause anxiety.
What vitamin helps with menopause anxiety?
There are many vitamins on the market that claim to help with menopause anxiety. It’s best to speak with your healthcare professional to determine if these vitamins will be safe or beneficial for you to take.
Can menopause make you feel panicky?
It’s not uncommon for menopause to make anxiety worse, and this can sometimes lead to panic attacks. The hormone changes can be difficult to cope with and may cause feelings of panic or intense anxiety. Working with a therapist or healthcare provider to consider anti-anxiety medications could be a good step in managing feelings of panic.
How long does post-menopause anxiety last?
Everyone’s body is different, and the amount of time that menopause anxiety lasts varies per person. However, for many people, menopausal anxiety improves once hormones settle – usually, about a year after menopause begins, or a year after a person’s last period.
How can I survive menopause without hormones?
Going through the menopause transition without hormones is possible, and some women experience few side effects. You may have a better experience going through menopause without medications if you practice healthy lifestyle changes, like increased exercise, eating a healthy diet, and implementing yoga and meditation.
Can low estrogen cause anxiety?
Low estrogen can cause menopausal symptoms such as anxiety, panic, and depression. Women experiencing menopause may benefit from working with a therapist or implementing lifestyle factors like yoga, meditation, and regular exercise to potentially improve symptoms.
Does estrogen help with menopause anxiety?
Estrogen can help with menopause anxiety due to its effects on mood. However, taking estrogen-only HRT medication may create a slightly increased risk of breast cancer, so it’s important to discuss options with your healthcare provider.
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