What Is Menopause-Related Anxiety?

Menopause can come with a host of challenging symptoms, from hot flashes to bladder issues and sleep problems. But many women might not be aware that one of the most common menopause symptoms is anxiety. Since hormone levels can have profound cognitive effects, menopause and mental health are integrally linked.

This article will explain the relationship between anxiety and menopause, providing deeper insights into how hormonal fluctuations may impact the brain, describing signs and symptoms of this condition, and offering evidence-based coping strategies for managing menopause-related anxiety.

Signs and Symptoms of Menopause-Related Anxiety

If you suspect that you may be suffering from anxiety due to hormonal shifts, keep an eye out for the following common symptoms of anxiety in women who are experiencing menopause:¹

• Anger or irritability
• A sense of dread
• Shortness of breath
• Chest discomfort
• Elevated heart rate
• Heart palpitations
• Memory problems
• Brain fog
• Sleep problems: Such as waking up feeling anxious in the middle of the night

Note that those with a history of anxiety disorders are more likely to experience anxiety during menopause as well.² In addition, some brains are more sensitive to hormone levels than others, which means that those who have had postpartum depression or premenstrual syndrome in the past are also more likely to have menopause-related anxiety.

The Role of Hormonal Fluctuations in Anxiety

Hormones and Anxiety

As estrogen levels drop during menopause, this may alter how the brain functions, leading to hormonal anxiety and other mood changes. More specifically, it often affects the levels of serotonin – a neurotransmitter and hormone that is integral to happiness and contentment. Having lower levels of estrogen in the body is linked to lower levels of serotonin in the brain.³ In addition, when estrogen levels drop, this may also contribute to an increase in levels of cortisol (also known as the primary stress hormone).⁴

However, the relationship between hormones and anxiety is extremely complex. This means that the array of menopause-related causative factors for mental health problems is likely more complicated than simply a reduction in estrogen and serotonin and an increase in cortisol.⁵

Coping Strategies for Managing Menopause-Related Anxiety

Here are some of the most effective techniques to help you manage anxiety symptoms associated with menopause:⁶

Healthy Diet

Give your body what it needs for optimal health by consuming a diverse diet that’s rich in colorful fruits and vegetables, lean proteins, and whole grains. Focus on getting plenty of fiber, protein, and healthy fats, such as the omega-3 fatty acids that are often found in seafood. Avoiding caffeine and alcohol can also reduce the likelihood of mood swings.

Regular Exercise

Getting plenty of exercise—ideally, at least a half an hour of moderate exercise for five days per week or so—is good for your physical and mental health. Regular exercise may reduce anxiety and improve your overall mood.

Relaxation Techniques

There are a number of highly effective relaxation techniques to choose from, including deep breathing, yoga, meditation, and tai chi. Any of these practices may help to reduce symptoms of anxiety, especially when used on a regular basis.

Prioritize Quality Sleep

Many professionals recommend aiming for at least seven to nine hours of sleep each night. If you’re struggling with insomnia, consider incorporating a soothing bedtime routine and try to go to bed at the same time each night.

Reach Out for Professional Support

If basic coping strategies are proving to be inadequate for resolving your menopause-related anxiety, contemplate reaching out to a health care provider for relief. A professional may elect to prescribe you antidepressant medication and/or hormone therapy.

Those who are based in Florida can contact Inlight Psychiatry & Therapy for an initial psychiatric evaluation, along with medication management and psychotherapy, as part of your treatment plan for menopause-related anxiety.