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 personality types are more prone to these disorders?
An anxiety disorder is a mental illness that involves intense and prolonged fear accompanied by excessive worrying. These disorders can vary in severity, signs, and symptoms depending on the person. Some research suggests that people who are often considered introverts, experience shyness in social environments, are very sensitive to others’ criticism, and have a moral rigidness may be more likely to experience the signs and symptoms of mental health conditions.
Do these disorders worsen with age?
It is not clear if anxiety disorders worsen with age; however, these disorders are more common for adults and the elderly to experience than younger individuals. This could be due to numerous risk factors such as physical health problems, other mental health conditions, social problems, and environmental problems that may increase prevalence. The types of anxieties and stressors a person experiences at one point or another in their life may also change with age.
What is the best job for someone with GAD?
Some of the best jobs for people who have an anxiety disorder may be the ones that highlight your strengths and make you happy in your day-to-day life.
Therefore, the best job for someone with this disorder will likely depend on what the individual enjoys doing and what allows them to work in a comfortable and safe environment that is congruent with their lifestyle. Good jobs may also be ones that allow people the freedom and flexibility to control their schedule throughout the day and work at their own pace. This may help individuals avoid stress as much as possible. Therefore, a job environment that is quiet and relaxed may also be preferable.
Why is my anxiety affecting my life and causing panic attacks?
Panic attacks may be a symptom of a mental health condition known as panic disorder, or it can be a sign of one of the other anxiety disorders like social anxiety, or generalized anxiety disorder. People can develop anxiety disorders for a number of reasons, and typically it is due to a combination of environmental, biological, and genetic factors. Anxiety disorders exist because these factors exacerbate the occasional anxiety that most people feel into fear and often debilitating stress. Chronic anxiety can negatively impact different parts of your life, but it can also be effectively treated with professional help. Mental health providers generally treat anxiety disorders with evidence-based talk therapy approaches like cognitive behavioral therapy and certain lifestyle changes, although in some severe cases you may be prescribed one of the anti-anxiety medications.
What major life activity does social anxiety disorder affect?
Many situations can trigger anxiety disorders, but social anxiety typically has one trigger: social situations. Someone with social anxiety or social phobia may find that their condition makes it difficult to participate in interactions with others. Social withdrawal can not only negatively impact friendships and other relationships, but it can also imperil professional life. Young adults that experience social anxiety may find that intense fear and difficulty concentrating around others can lead to a drastic drop in academic performance.
How does lifestyle affect mental health?
Mind and body are closely connected: psychiatric disorders can impact physical conditions and vice versa. Healthy lifestyle habits such as regular exercise, eating nutritionally dense foods, and being socially active not only lower risk for developing diseases like chronic obstructive pulmonary disease, but also have a positive impact on mood, and help manage anxiety or depressive symptoms. Treating anxiety disorders or depression typically involves implementing healthy lifestyle habits to promote and maintain good mental and physical health.
How do lifestyle factors affect anxiety?
Genetic and environmental factors can contribute to excessive anxiety that may lead to the development of an anxiety disorder. Environmental factors can be controlled to some extent, and may either be a negative or a positive influence on symptoms. Untreated symptoms interfere with different aspects of life and relationships, so implementing stress management techniques and healthy lifestyle habits can be beneficial.
Are panic attacks symptoms of social anxiety disorder?
Symptoms of panic attack can include chest pain, extreme fear, impending doom feelings, difficulty breathing, sweating, and trembling. These symptoms often occur in connection with anxiety, and may be related to social anxiety. Panic attacks are also a symptom of other issues such as post-traumatic stress disorder, health anxiety, phobia related disorders, or GAD. Panic attacks often worsen anxiety, as they can be processed as a traumatic event by the mind and body.
What are the environmental factors of anxiety?
According to the National Institute of Mental Health, intense anxiety develops as a result of a combination of factors. Genetics play a role, with family history as a risk factor, and doctors will often take a medical history and make a physical examination to rule out a biological cause as physical health conditions or serious illness can contribute to anxiety, and treating the underlying health condition can help improve symptoms.
Possible environmental factors of anxiety may include things like substance abuse, past trauma, or current life changes or challenges such as death of a loved one, divorce, or moving to a new city.
What is the most difficult mental health condition to live with?
The answer to this question is highly individual, and can depend on the severity of the disorder, as well as whether the person is following a treatment plan. The most difficult condition to live with would generally be the one that you personally have to live with.
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