How to Reduce Menopausal Anxiety

After the age of 40, most women step into a new and important phase in their life – menopause. Despite its integral role in every woman’s journey, it doesn’t always come easily, as drastic physical and emotional changes often accompany this transition period. From hot flashes or mood swings to full-blown panic attacks and depression, there are plenty of things that can be expected during these times — but with patience, and understanding (and perhaps some chocolate), anything is possible.

Are you finding yourself having difficulty controlling your emotions? Maybe even avoiding social gatherings as a result of feeling tense, jittery or on edge? If so, it could be possible that these feelings are due to menopause and anxiety. This is an incredibly common symptom during this time in life – but don’t worry! There are plenty of ways available to manage stress.

Menopausal Anxiety

Medical studies suggest that even under normal circumstances, women are twice as likely to experience anxiety as men. However, the hormone imbalances that arise during menopause can also contribute to the development of anxiety or worsen existing anxiety and depression. Menopausal anxiety symptoms include:

  • Panic Attacks
  • Shortness of breath
  • Fatigue
  • Dizziness
  • Chills
  • Heart palpitations
  • Chronic sweating
  • Nausea
  • Muscle tension

How can you reduce anxiety during Menopause?

1. Talking therapy. Talk to your doctor about cognitive behaviour therapy, which can help low mood and anxiety

2. Increase exercise. Ensure that you are getting enough exercise – studies show that moderate to vigorous physical activity is related to an uplift in mood

3. Manage stress. Yoga, Tai Chi and meditation may help

4. Good sleep habits. Keep a regular bedtime and wake time to get good quality sleep

5. Wind down before bed. Avoid using any screens before bed (including phones, computers and televisions)

Would Hormone Replacement Therapy work for me?

Yes. HRT is known to improve sleep, mood and hot flushes during menopause. However, HRT comes with risks and is not suitable for everyone. Speak to your doctor about your personal treatment options.

Other Coping Methods For Menopause and Anxiety

Watching your diet – Caffeine and alcohol can worsen symptoms while complex carbohydrates act as a mild tranquilizer and steady your emotions.

Getting some exercise – This can help your body relax and serve as a stress-reliever.

Relaxation techniques – Simply doing things that relax you such as listening to music or going for strolls through the park can have a dramatic impact on any anxiety you might experience.

Getting enough sleep – Deep sleep is a natural relaxer.

Maintaining a positive attitude – Focusing on negative thoughts only makes anxiety and depression worse. On the other hand, focusing on the positive can keep anxiety and depression at bay.

If you are experiencing the symptoms of menopause, anxiety and depression, speak with your doctor immediately. Seeking help can make an already difficult time of your life easier to handle and get you back to enjoying your life.


Anxiety can affect women in many different ways and it’s important to manage this condition properly. Has your behaviour changed recently? If so, talk with a healthcare professional about psycho and pharmacological therapies that may be available for you. In addition, hormonal therapy is something worth exploring as each woman will respond differently – everyone’s journey is unique! Confused or need further guidance? Don’t hesitate to speak up: we are here for all of us who struggle with anxiety on our path to empowerment.

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