Menopause, or the decline of reproductive hormones signaled by 12 months without a menstrual cycle, typically occurs for women in their 40s and 50s. Research shows that these physical and psychological changes, as well as other midlife stressors, can result in increased anxiety.1 If symptoms of anxiety are identified, they can be treated and alleviated with therapy, healthy lifestyle changes, and sometimes medication.
Can Menopause Cause Anxiety?
The onset of menopause and its associated physiological, mood, and cognitive changes can be followed by symptoms of anxiety. A women’s health research has actually noted a direct link between hot flashes and anxiety.3 Additional symptoms like loss of sleep and a reduced clarity in thinking naturally create concern, stress, and anxiety.
There is also the timing of menopause, which often coincides with important midlife transitions. It is the end of childbearing years, child rearing issues can become more prevalent as children grow older, and health issues with parents or partners can occur. Concerns about body image may also arise. Midlife is often a time to re-evaluate choices regarding career, life goals, and relationships. Any of these factors may produce feelings of stress and anxiety.
Signs & Symptoms of Menopausal Anxiety
Women often anticipate they will experience changes in mood when menopause occurs, but many are surprised to know that up to one in four women report anxiety as a symptom during menopause.
Other common commonly reported symptoms that can occur with menopause and anxiety include:
- Panic attacks
- Heart palpitations
- Sweating/hot flashes (also called vasomotor symptoms or VMS)
- Shortness of breath
- Dizziness
- Irritability
- Nausea
- Shaking
- Reduced ability to concentrate and focus
- Chills
Does Anxiety Dissipate Post-Menopause?
Once menopause concludes, the hormonal imbalance stabilizes. Mood changes, including the anxiety that can accompany the menopausal transition typically resolve over time. For those whose symptoms are significant enough to require treatment, antidepressants or other interventions won’t necessarily have to continue long-term, potentially just through this time period.6
One factor that must be considered when assessing the continuation of anxiety post menopause is a woman’s mental health history prior to the onset of menopause. Women with a pre-existing diagnosis of anxiety can be more prone to experiencing anxiety post-menopause.7
Treatment of Anxiety In Women With Menopause
There are a number of treatment options available for women struggling with menopause anxiety, including hormone replacement therapy (HRT), medication, and therapy, along with healthy lifestyle changes like exercise and meditation. If your anxiety symptoms continue to negatively affect your quality of life, your relationships with others, or your ability to function at work or home, it is important to seek help as soon as possible.
These treatment options provide opportunities to manage your symptoms:
- Therapy: Cognitive behavioral therapy (CBT) is a short-term therapy designed to help link physical symptoms with thoughts, feelings, and behavior, allowing you to alter negative thoughts and feelings to create a positive outcome. CBT can help women in menopause feel more in control of their bodies and minds.
- Hormone Replacement Therapy (HRT): This treatment option is used to help with mood instability during menopause, and alleviate menopausal symptoms that contribute to anxiety. It involves the adjustment of estrogen levels, and it can be provided by endocrinologists, obstetricians/gynecologists, internists, and family care practitioners.
- Medication: If anxiety is severe, a doctor may recommend a selective serotonin reuptake inhibitor (SSRI) to help stabilize mood. Examples of SSRIs include Zoloft, Paxil, or Prozac. Be sure and ask about any potential side effects.
How to Get Help For Anxiety
To cope with anxiety, start by educating yourself about how it presents with menopause, and how it can be related to the physical changes happening in your body. Talk with your OB/GYN or primary care physician (PCP) about your concerns and be honest about your symptoms and the challenges they create. To find a therapist in your area, consider using an online directory like Choosing Therapy. It allows you to search for a mental health professional in your area with expertise in treating anxiety, life transitions, etc.
7 Ways to Cope With Anxiety During Menopause
Women have more options than they might realize to help manage their symptoms of anxiety during menopause, including changes to diet, added physical activity, mindfulness techniques, sleep adjustments, and relying on a trusted support system. Having this knowledge at your disposal can lower anxiety levels.
Here are seven ways to alleviate anxiety symptoms:
- Eat healthy foods: the Center for Treatment of Anxiety and Mood disorders advises that caffeine and alcohol can worsen symptoms while complex carbohydrates act as a mild tranquilizer to steady your emotions.10
- Exercise: physical activity helps you feel like you are controlling your body rather than it controlling you. Exercise acts as a natural stress reducer, and also provides a feeling of personal achievement
- Engage in activities that activate your mind: memory loss and difficulty concentrating or focusing can create feelings of anxiety. Do activities to sharpen your mind like crossword and jigsaw puzzles.
- Practice mindfulness techniques: yoga, meditation, deep breathing, and guided imagery are all great coping techniques. They help slow down your body, your mind, and your thinking. They also help you feel more in control of your body.
- Get more sleep: interrupted sleep is not unusual during menopause. Try to get as much sleep as possible. If you have the opportunity to nap, take advantage of it. Uninterrupted sleep recharges the body and mind.
- Maintain social connections: isolation can trigger depression and anxiety, so spend time with people you feel close to. It is important to have people you can candidly discuss your feelings with.
- Speak with others who’ve been through it: if you have friends or family that have experience with menopause and anxiety, ask how they coped. They may have helpful insights and tips.
Final Thoughts On Dealing With Menopause & Anxiety
Symptoms of anxiety in conjunction with menopause fluctuate from none to severe, and can change based on the intensity of physical factors like lack of sleep, night sweats, and hot flashes. Remember, you are not alone. If you have disruptive symptoms impairing your daily life, be assertive in terms of self-care. Educate yourself and consult with mental and medical health professionals to take back control.
Additional Resources
- 12 Best Self-Help Books for Women
- Mental Health America
- National Alliance on Mental Health
- MentalHealth.gov
- Online Therapist Directory: Sort therapists by specialty, cost, availability and more. Watch intro videos and see articles written by the therapists you’re considering working with. When you’ve found a good match, book an online therapy appointment with them directly.
Are you ready to connect with a therapist but feel a little overwhelmed by all your options? Speak with one of Choosing Therapy’s Client Navigators. Client Navigators are mental health professionals who will listen to what you’re looking for in a therapist and help pair you with the best possible fit. Getting started is free, easy, and confidential.
