Menopause and Anxiety: How to help reduce feelings of anxiety

I have always been an anxious person, but this seems to have multiplied tenfold since becoming perimenopausal.  I’m naturally one of those people who worry if they don’t have anything to worry about.  But now it seems several situations can make me anxious, big crowds, social situations, work, etc (to be honest, life in general).  As you will have gathered from reading previous blogs and posts, I

like to feel in control of all situations.  I like to be in control of everything as it reduces my levels of anxiety.  However, I have learned how to control the levels of anxiety when things are out of my control (if not completely successfully).  I will be taking you through some of my anxiety-reducing tips later in this blog. 

During perimenopause/menopause, our levels of oestrogen and progesterone reduce.  Both these hormones help to regulate our mood.  These hormonal fluctuations have an impact on our levels of serotonin and dopamine which in turn cause issues with our mood and emotional well-being.  Other menopause

symptoms can have a major impact on our levels of stress and anxiety.  Hot flushes, night sweats, and sleep disturbances can lead to discomfort, which can worsen anxiety.  The changes that menopause causes in a woman's body can compound feelings of anxiety and emotional distress.  It can impact our self-esteem and emotional well-being.

So, what do we do to improve our levels of anxiety and stress:  Firstly (and yes, I do sound like a broken recording 😊), we can make healthy lifestyle choices.  We can eat a balanced diet, exercise regularly, and attempt to sleep better (sticking to a bedtime and sleep routine can help).  All of these in turn will help with brain health, releasing endorphins and calming anxiety.  Managing stress levels will also have a huge impact on your anxiety.  Mindfulness practices and deep breathing exercises will help you feel calmer and in control.  I try taking 5 minutes to breathe when I’m feeling overly anxious, which helps.  I cannot express how important it is to have a support network around you.  Friends and family to talk to, local support groups, or even Facebook pages/groups where you can be with other women going

through the same.  Sometimes diversion tactics can help.  How about taking up a new hobby?  I know several women who have taken up crafting to help with mindfulness and I’ve been known to finish one of my daughters' many craft projects when I need to calm my mind.  Most importantly, talk to your GP about options.  HRT, testosterone, and anti-depressants have all helped stabilise my emotions.  You may not need all or even one of these medications to help reduce anxiety.  Please remember that every woman is different and what each of you needs will differ from your family or friend who is going through the same.  It is always important to seek medical advice if you are feeling overwhelmed or out of control.  I did and it helped me substantially.