Menopause And Anxiety: How Menopause Symptoms Can Impact Mental Health
Menopause can feel like a mysterious topic for some. It's not generally discussed in public, which can make it difficult for many experiencing menopause symptoms to find validation and unbiased educational information about their current condition.
Menopause can come, with it a lot of other symptoms that might not often be discussed in the general public or among those who might experience it. One of these symptoms, for many, can be the formation of anxiety disorders (and their subsequent physical and mental effects).
Read on to learn more about the possible links between menopause and anxiety disorder formation, and explore scientifically-supported methods to help if you find yourself experiencing similar symptoms.
What are anxiety disorders?
Nervousness is considered by many to be a feeling something that most might experience at some point in their lives. It can be transient and can be defined by many as defined as feeling overwhelmed about something—or being worried with no single discernible cause.
This is not generally considered to be the same condition or experience as one might have with an anxiety disorder. Anxiety disorders can be a diagnosis that many might face that can make daily living difficult. Anxiety disorders are statistically suggested to be the most common mental health condition in the United States, and are thought to affect more than 40 million adults every year.
If you have never experienced an anxiety disorder, some of the symptoms can include the following:
- Shortness of breath
- Fatigue
- Muscle tension
- Nausea and other gastrointestinal distress
- Chills
- Heart palpitations
Even if you have experienced these symptoms, the hormonal changes that can happen during menopause can make them feel more severe than what you have experienced before.
Is it normal for menopause and anxiety disorders to co-occur?
It is not generally considered uncommon for those who experience “the change” to experience feelings of nervousness or formation of anxiety disorders during menopause. Many new experiences might happen during this time that can make people feel nervous or stressed, which can possibly underlie formal anxiety disorder formation.
Additionally, experiencing menopausal symptoms (such as night sweats and hot flashes) can contribute to any unnerving feelings that people might experience as they undergo menopause. It also can become more challenging for many to sleep when transitioning to menopause, which may exacerbate symptoms.
Tips for coping with symptoms of anxiety and menopause
Generally speaking, one can address symptoms of anxiety disorder the same as they would if it occurred without the influence of menopause. Medication, therapy, mindfulness and journaling can all be considered as you evaluate which course of treatment you’ll start with.
Additionally, if you have experienced anxiety disorder-related symptoms in the past and found a successful way to live well with them, then this could be what you need to do when you are in menopause and experiencing similar symptoms.
Anxiety disorders can be manageable for many if one dedicates time and energy to finding strategies that work them.
Here are some things that can help you live well despite menopause and anxiety disorder-related symptoms.
Journaling
Sometimes, all it takes to deal with anxious thoughts is to get them out of our heads and onto paper. If you are experiencing thoughts that make you nervous or that prompt the onset of other anxiety disorder-related symptoms, you might consider journaling.
You can do this through a physical journal, or you can do it through a journaling app on your phone or device. The goal of this process for many is to take all of those thoughts that you have been stressing about out of your head, and onto paper—possibly prompting cogitation and processing in a healthier and more efficient way.
Reevaluation of your current situation
Sometimes we can feel nervous because things are changing, and we don't know what to expect.
At the age when most might be experiencing menopause, there can be a lot of life changes that are happening that may be exacerbating one’s symptoms. These changes can vary for everyone, and could include events such as teenage transitions, children leaving home, health concerns or strain related to one’s aging parent(s) and any upcoming retirement transitions.
During this time of change, it can be important that you give yourself a break. You might consider taking some of the pressure off of yourself. To do this, you might remind yourself that you are going through something new in life and things aren't the same as they used to be—and that they don’t have to be!
Focus on your sleep
Everything can seem harder to handle when you are not getting enough sleep. If you are struggling with sleep, you can talk to your doctor to see what options there are for you. They may be able to offer you some natural remedies that you can use to help relax your mind to fall asleep, as well as other lifestyle changes you can consider that can promote a higher overall quality of sleep.
Exercise and maintain healthy life habits
Maintaining your physical health can play a significant role in helping to maintain your mental health. If you’re not sure where to begin, you can consider making sure that you are getting exercise. This is an excellent way to reduce stress and can promote the release of endorphins (which can help limit the effects of anxiety disorder-related symptoms). You might also consider maintaining a healthy diet and avoiding caffeine and alcohol, as both of these things can worsen the symptoms of anxiety disorders in some.
Focus on the positive to improve your mood
If you are feeling nervous, it can be easy to think about all the negative things in your life and focus there. However, focusing on these things might increase the levels of strain and stress that you already might be feeling.
Instead, you can try focusing on the positive things. Doing this can look different depending on individual preference. Some may choose to keep a gratitude list of all the things you are thankful for, which can help you to remind yourself of the positives when you feel like you are in a bad moment. Some might also go on “satisfied scavenger hunts,” looking for things throughout the day that are positive.
Controlling your thoughts can be a helpful skill to master, possibly empowering you to manage your breathing and the intensity of your anxiety disorder-related symptoms more effectively.
Practice mindfulness
Mindfulness is generally considered to be a form of meditation that can help you to focus on the current moment rather than what’s to come. It can enable you to be aware of yourself in the present and take your mind off past or future events.
When you practice mindfulness, you can see anything you do that could be contributing to your anxiety. It can help to make you more aware of the tension that may be in your body, and how your body is releasing it. It can also help you to control your breathing—which can help lower the intensity of your anxiety disorder-related symptoms.
Control your breathing
When anxiety disorder-related symptoms begin to build, your breathing may begin to change. When you start to feel symptoms intensify, it can be helpful to take slow, deep, and intentional breaths. You can then focus on maintaining your rate and depth of breathing, shifting focus from the original source of stress.
Join a support group
Knowing that others out there know what you're going through can be helpful to some. If you are experiencing symptoms of an anxiety disorder, you can consider joining a support group of people who may be experiencing the same thing. If you meet with these people, they may be able to tell you about the things they have tried that benefit them—and you might be able to do the same for them.
The feeling of connection can also go a long way in easing anxiety disorder-related symptoms for many, encouraging the thought that someone has a group of like-minded people to turn to in times of strain.
Talk to a mental health professional
There are many ways to ease the feelings of nervousness temporarily. However, if you're experiencing menopause and anxiety disorders in a co-occurring way, it can be helpful to talk to a therapist.
How online therapy can help improve mental health
If you’re interested in talking to a therapist about an anxiety disorder or another mental health condition that could be related to menopause, online therapy may be a good option.
Managing menopause anxiety with online therapy
One of the many benefits of online therapy is that it’s convenient for many. Because you can attend sessions from the comfort of your own home, you might not have to worry about commuting to an office or being on a waiting list. You can simply contact your therapist at any time, and they’ll get back to you as soon as they can.
The efficacy of online therapy for anxiety and depression
Studies have found details that suggest that online therapy can be effective, resulting in “clinically meaningful improvements in depression and anxiety scores relative to a baseline that was observed post-intervention at 12 weeks and sustained at program month 6”.
If you want to learn more, feel free to connect with a BetterHelp therapist to get started.
Takeaway
What does menopausal anxiety feel like?
Menopausal anxiety refers to the experience of anxiety symptoms that occur during the menopausal transition. While not all individuals with menopause experience anxiety, those who do may describe their symptoms in various ways.
How symptoms of menopause and anxiety can manifest
Here are some common feelings and sensations associated with menopausal anxiety:
- Excessive Worry: Menopausal anxiety may involve persistent and excessive worrying about various aspects of life, such as health, family, finances, or the future.
- Restlessness: Individuals may feel restless and find it challenging to relax or sit still. This restlessness can be accompanied by a sense of inner tension.
- Irritability: Menopausal anxiety can lead to increased irritability and mood swings. Small stressors may trigger irritability more easily than usual.
- Physical Symptoms: Anxiety may manifest with physical symptoms such as muscle tension, trembling, sweating, and a racing heart. Some individuals may also experience gastrointestinal symptoms like stomach discomfort or nausea.
- Sleep Disturbances: Anxiety can disrupt sleep patterns, leading to difficulties falling asleep or staying asleep. Insomnia or waking up frequently during the night may be common.
- Difficulty Concentrating: Menopausal anxiety can impair concentration and memory, making it challenging to focus on tasks or remember details.
- Social Withdrawal: Anxiety can lead to social withdrawal or avoidance of situations that trigger anxious feelings. Some individuals may become less socially active during this time.
- Physical Fatigue: Persistent anxiety can be draining, leading to physical fatigue and a lack of energy.
How can I reduce menopause anxiety adn depression?
Managing menopausal anxiety and depression can be challenging, but there are several strategies and approaches that can help alleviate symptoms and improve overall well-being. It's important to note that what works best can vary from person to person, so it may take some trial and error to find the most effective strategies for you. Here are some steps you can consider:
- Consult a Healthcare Provider: If you're experiencing severe or persistent anxiety during menopause, you may consider visiting a healthcare provider, such as a gynecologist, primary care physician, or mental health professional. They can help determine the best course of action, which may include therapy, medication, or other treatments.
- Hormone Therapy: In some cases, hormone replacement therapy (HRT) may be prescribed by a healthcare provider to alleviate menopausal symptoms, including anxiety. HRT can help balance hormonal fluctuations that contribute to mood changes.
- Cognitive-Behavioral Therapy (CBT): CBT is a type of psychotherapy that may be effective for managing anxiety. A trained therapist can help you identify and change negative thought patterns and develop coping strategies.
- Lifestyle Changes: Implementing healthy lifestyle habits may improve anxiety symptoms. Regular exercise, eating a healthy diet, stress management, adequate sleep, and limiting caffeine and alcohol may help to reduce menopause anxiety.
- Support System: You may want to talk about your feelings with friends, family, or support groups. Talking about your anxiety can provide emotional support and help reduce feelings of isolation.
- Medication: In some cases, healthcare providers may prescribe medication to help manage severe anxiety symptoms. Medication can be a short-term or long-term solution, depending on the individual's needs.
- Hormone-Healthy Supplements: Some individuals find relief from menopausal symptoms, including anxiety, by taking supplements like black cohosh, evening primrose oil, or soy isoflavones. Before adding any supplements to your diet, you may want to consult a healthcare provider to ensure they are safe and appropriate for you.
- Mind-Body Practices: Explore mind-body practices such as acupuncture, tai chi, or biofeedback, which can help promote relaxation and reduce anxiety.
- Journaling: Keeping a journal to track your anxiety triggers and symptoms can provide insight into your condition and help you manage it better.
How long does menopause anxiety last?
The duration of menopause-related anxiety can vary significantly from person to person. Menopause is a natural biological transition, but it is a process that can take several years to complete. Menopausal anxiety can be a symptom that occurs during the perimenopausal phase, which is the period leading up to menopause when hormonal fluctuations are most significant.
How can I manage hormonal anxiety?
Hormonal anxiety may occur as a result of postnatal depression, premenstrual syndrome, or menopause. Managing hormonal anxiety during menopause may involve several strategies that can help alleviate symptoms and may improve the overall well-being of most women. Consulting a healthcare provider can allow you to discuss your specific symptoms and explore treatment options. Hormone replacement therapy (HRT) is one option that can help balance hormone levels and alleviate anxiety, but it may not be suitable for everyone.
Lifestyle changes may also play a crucial role. It may be beneficial to prioritize regular exercise, maintain a balanced diet rich in whole foods, practice stress reduction techniques like mindfulness or meditation, and ensure you get adequate sleep. It may also be beneficial to consider therapy or support groups to help you cope with the emotional aspects of menopause and anxiety such as low mood or mood swings.
What are the signs of anxiety?
Anxiety can manifest in various ways, and the signs and symptoms can vary from person to person. Some common signs of anxiety may include:
- Excessive Worry: Persistent and excessive worry about a wide range of concerns, even when there is no immediate threat or reason to be anxious.
- Restlessness: Feeling restless, on edge, or unable to relax.
- Physical Symptoms: Anxiety may have physical manifestations, such as muscle tension, trembling, sweating, a racing heart, or stomach discomfort.
- Irritability: Increased irritability and a negative mood, which can lead to interpersonal difficulties.
- Sleep Disturbances: Trouble falling asleep, staying asleep, or experiencing restless, disturbed sleep patterns.
- Difficulty Concentrating: Finding it challenging to concentrate, make decisions, or focus on tasks.
- Fatigue: Feeling tired, run-down, or physically drained, even without physical exertion.
- Muscle Tension: Experiencing muscle tension or aches and pains, often related to stress and anxiety.
- Cognitive Symptoms: Anxiety can affect thinking, leading to racing thoughts, intrusive thoughts, or catastrophic thinking about the future.
- Avoidance: Avoiding situations or places that trigger anxiety.
- Panic Attacks: Sudden and intense episodes of fear or panic which may be accompanied by physical symptoms such as a racing heart or sweating.
- Excessive Self-Consciousness: Feeling overly self-conscious, particularly in social situations, and fearing judgment or embarrassment.
- Physical Health Complaints: Anxiety can sometimes manifest as physical health complaints, including headaches, gastrointestinal issues, or dizziness.
- Emotional Symptoms: Anxiety can lead to a range of emotional symptoms, including feelings of dread, fear, apprehension, and a sense of being overwhelmed.
Can menopause affect your mood?
Menopause may lead to feelings of panic and anxiety in some individuals. This can be associated with the hormonal changes that occur during the menopausal transition. Fluctuations in hormone levels, particularly estrogen, can influence brain chemistry and neurotransmitters, which can, in turn, affect mood and anxiety levels.
What vitamins helps with menopause anxiety?
Vitamins and supplements are often marketed as potential remedies for menopause-related symptoms, including anxiety. While some vitamins and minerals can play a role in overall mental health and well-being, it's essential to approach their use with caution and under the guidance of a healthcare provider. Some vitamins that may help to manage menopause-related anxiety include Vitamin B, Vitamin D, Magnesium, and Black Cohosh. While vitamins and supplements may provide some benefits for certain individuals, they are not a substitute for comprehensive healthcare and treatment for menopause-related anxiety. Before taking any supplements, consult with a healthcare provider to determine if they are appropriate for your specific needs and to ensure that they do not interact with other medications or medical conditions.
In addition to exercise, how do you treat menopause anxiety naturally?
Managing menopause-related anxiety naturally often involves making lifestyle changes and adopting holistic approaches to support your overall well-being. While natural remedies and lifestyle factors may not eliminate anxiety entirely, they can help reduce its intensity and frequency and improve overall mood symptoms. Here are some natural strategies to consider:
- Regular Exercise: Engaging in regular physical activity in your day-to-day life, such as brisk walking, swimming, yoga, or tai chi may help to lower anxiety in women experiencing menopause. Exercise can help reduce anxiety and improve mood by promoting the release of endorphins, which are natural mood lifters.
- Healthy Diet: Maintaining a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats may help to limit anxiety due to menopause.
- Stress Management: You may reduce anxiety symptoms by practicing stress-reduction techniques like deep breathing exercises, mindfulness meditation, progressive muscle relaxation, or guided imagery. These methods can help calm your mind and reduce anxiety.
- Adequate Sleep: Prioritize good sleep hygiene to ensure you get enough restful sleep.
- Mind-Body Practices: You may consider mind-body practices such as acupuncture, biofeedback, or aromatherapy to promote relaxation and reduce anxiety symptoms.
- Social Support: Stay connected with friends and family, you may consider joining support groups for menopausal women. Talking about experiences and concerns with others can provide emotional support.
- Cognitive-Behavioral Therapy (CBT): CBT is a type of talk therapy that can help you identify and change negative thought patterns and develop effective coping strategies for managing anxiety.
- Limit Stressors: Identify and address sources of stress in your life. Simplify your daily routine and consider delegating tasks to reduce your overall stress load.
- Time for Yourself: You may want to prioritize self-care and take time for activities you enjoy. Engaging in hobbies, creative pursuits, or relaxation techniques can help reduce anxiety.
What medications are prescribed to treat menopause anxiety?
The choice of medication for menopause-related anxiety should be made in consultation with a healthcare provider, as it depends on various factors, including the severity of symptoms, individual health history, and personal preferences. Medications can be an effective option for managing menopausal anxiety when lifestyle changes and natural remedies are insufficient. Here are some medication options that may be considered:
- Antidepressants: Certain antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors (SNRIs), are often prescribed to manage menopausal anxiety. These medications can help control mood and reduce anxiety symptoms. Commonly prescribed SSRIs include sertraline (Zoloft) and escitalopram (Lexapro), while venlafaxine (Effexor) is an example of an SNRI. Your healthcare provider will determine the most suitable medication and dosage for you.
- Benzodiazepines: In some cases, healthcare providers may prescribe benzodiazepines like diazepam (Valium) or lorazepam (Ativan) for short-term relief of severe anxiety symptoms. These medications may have a sedative effect and can be habit-forming, so they are typically used cautiously and for short durations.
- Buspirone: Buspirone (Buspar) is an anti-anxiety medication that can be used to manage generalized anxiety disorder during menopause. It is less likely to cause dependency than benzodiazepines.
- Hormone Replacement Therapy (HRT): In some situations, hormone replacement therapy may be prescribed to address anxiety associated with menopause. HRT can help control hormonal fluctuations, which may alleviate mood-related symptoms.
- Gabapentin: Gabapentin (Neurontin) is sometimes used to manage menopausal symptoms, including anxiety. It can be particularly helpful for addressing hot flashes and sleep disturbances, which can contribute to anxiety.
Can menopause cause anxiety and heart palpitations?
Menopause may cause anxiety and heart palpitations in some individuals. These symptoms may be related to the hormonal changes that occur during the menopause transition the women experience as they begin menopause. Here's how menopause can contribute to anxiety and heart palpitations:
- Hormonal Fluctuations: A cause of menopausal symptoms, including anxiety and heart palpitations, may be the fluctuation in hormone levels, particularly estrogen. Estrogen plays a role in controlling various bodily functions, including the cardiovascular system and mood. As estrogen levels decline during perimenopause and menopause, it can lead to physiological changes that affect heart rate and blood pressure, potentially contributing to palpitations.
- Vasomotor Symptoms: Menopausal vasomotor symptoms like hot flashes (hot flushes) and night sweats may trigger feelings of anxiety. Hot flashes may cause a sudden sensation of warmth and discomfort, leading to a racing heart and increased anxiety.
- Sleep Disturbances: Sleep disturbances during menopause may also contribute to anxiety and heart palpitations. Poor sleep quality and frequent nighttime awakenings can lead to increased stress and heightened awareness of bodily sensations, including heart rate.
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