Understanding Menopause And Anxiety

Menopause is a natural phase in a woman's life that brings about significant physical, emotional, and even life changes. One common but often overlooked aspect of this transition is the onset or increase of anxiety. Hormonal fluctuations, life transitions, and societal pressures can all contribute to heightened anxiety levels during menopause, and it can be challenging to manage on your own.

How can menopause influence anxiety symptoms?

Understanding the interplay between menopause and anxiety symptoms is crucial for managing mental health during this transition. Hormonal changes, lifestyle factors, and physical symptoms all play a role. 

Here’s a closer look at how these elements contribute to anxiety during menopause:

Hormone fluctuations

During perimenopause and menopause, estrogen and progesterone levels decline. These hormones are involved in controlling neurotransmitters such as serotonin and dopamine, which can affect mood stability. As estrogen levels drop, there may be a decrease in serotonin, potentially leading to mood swings, increased anxiety, and other mental health issues.

The body’s response to these hormonal changes can trigger physical symptoms like hot flashes and palpitations, further contributing to anxiety. To help combat these effects, you might consider hormone medications or lifestyle adjustments that support hormonal balance.

Sleep

Sleep disturbances are common during menopause and can be both a cause and effect of anxiety. Hormone fluctuations can cause night sweats or circadian rhythm abnormalities, making it hard to get a restful night’s sleep. Additionally, the physical arousal associated with anxiety can make it hard to fall asleep. 

Aging

Women in midlife often experience anxiety related to the aging process. Concerns about changes in physical appearance, such as wrinkles or weight gain, can affect self-esteem. Additionally, the decline in fertility can bring feelings of loss or uncertainty about future roles and life stages. Health concerns, including increased risk of chronic conditions, may also contribute to anxiety. 

This period of transition often involves grappling with societal expectations and personal identity. For example, women may feel pressure to maintain a youthful appearance, or notice changes in how they are perceived or treated by others which can lead to a perception of invisibility or diminished self-worth.

Life changes

For many women, menopause coincides with significant life changes, such as children leaving home, retirement, or caregiving responsibilities for aging parents. Midlife can also bring career milestones or transitions, prompting reflections on achievements and future goals. These transitions can bring about new stressors, and might also induce feelings of loss, uncertainty, or identity shifts. 

So while the physical aspects of menopause can trigger anxiety, the life phase itself can also contribute to emotional stress. Thus, it can be especially important for women in midlife to find healthy ways of managing stress and emotional upheaval.

Health

For many, midlife coincides with increased health concerns. As women age, they may be more likely to encounter chronic health conditions, which can often be uncomfortable, painful, or even debilitating. The healing process can also take longer as a person ages, meaning illness and injury can have a more serious impact on quality of life.

How to cope with menopausal anxiety

Treating anxiety during menopause involves a multifaceted approach that addresses physical, mental, and emotional aspects. Mindfulness and relaxation techniques, lifestyle changes, therapy, and medications offer a comprehensive and effective approach for women seeking to manage menopausal anxiety.  Here’s what you need to know:

1. Relaxation techniques

Relaxation techniques like deep breathing, progressive muscle relaxation, or guided imagery can help reduce anxiety. These practices counteract the body’s stress response and induce a state of calm, helping you combat anxiety when it arises. With a calm body, you may be better equipped to address your anxious thoughts. 

2. Mindfulness practices

Mindfulness is a skill that allows you to remain present in a state of nonjudgmental awareness rather than letting anxious thoughts govern your emotional state. Mindfulness practices like guided meditation, yoga, or mindful journaling can be a worthwhile addition to your anxiety toolkit. 

3. Lifestyle changes

Because anxiety is, in part, physiological, it can be important to take steps to maintain optimal brain and endocrine function—particularly throughout menopause. Diet, exercise, and sleep habits are foundational to anxiety management, helping to control hormone levels and keep stress and anxiety at bay. As such, it may be worth making the necessary lifestyle changes to improve these factors.

4. Talk therapy

Cognitive behavioral therapy (CBT) and mindfulness-based stress reduction (MBSR) are two types of psychotherapy that may be worth considering for treating menopausal anxiety. CBT works by addressing anxiety-inducing thoughts and behaviors, while MBSR can help you develop the mindfulness needed to put your mind and body at ease.

5. Hormone medications

Hormone replacement therapy (HRT) can help alleviate menopausal symptoms, including anxiety, by stabilizing hormone levels. HRT can balance estrogen and progesterone levels, which can in turn help to control the neurotransmitters responsible for balancing mood and emotional control. Consultation with a healthcare provider is essential to determine the appropriate treatment.

6. Anxiety medications

For some women, antidepressants or anti-anxiety medications can be helpful for managing menopausal anxiety. These medications work by balancing neurotransmitters like serotonin and dopamine, which play key roles in mood control. Particularly when used alongside talk therapy and healthy lifestyle habits, these medications can be an effective way to manage symptoms. 

Online therapy for menopausal anxiety

If you’re struggling with anxiety during menopause, it may be worth consulting with a therapist who specializes in treating anxiety disorders. Through BetterHelp, you can connect with a licensed mental health professional whose credentials and clinical experience match your needs. 

BetterHelp is the world’s largest online therapy platform, offering a vast network of therapists and counselors licensed to practice in your state. With a wider pool of practitioners, you can always find the specialized care you need. Whether you’re looking for a female therapist who has personal experience navigating menopause or a practitioner trained in mindfulness therapies, you can find a match on BetterHelp.

In weekly phone, video, or live chat sessions, you and your therapist will work together to explore the origins of your anxiety, identify triggers or unhelpful patterns, and develop practical coping strategies. Online therapy has been well-validated as an equally effective alternative to in-person therapy, and offers some distinct advantages in terms of flexibility, convenience, and affordability. 

To get started, match with a therapist on BetterHelp.