Perimenopause, Menopause, and Anxiety: What’s the Connection?
Today I’d like to blog about a topic near and dear to my heart, one that is not talked about enough in our current culture. Menopause and perimenopause effect every woman in our population. Time and time again, I hear horror stories about women talking to their doctors about changes with their mental health during this life transition, only to be dismissed. Hormones fluctuations are real and there are doctors and other health professionals that understand this- you just have to find the right ones! I have talked with women who have become scared of things that previously didn’t bother them, who noted insomnia that had never been there before, generalized anxiety and obsessive thoughts that seemed to come out of nowhere, and even suicidal ideation and thoughts (sending a big hug to anyone who has experienced this).
Menopause and perimenopause are often talked about in terms of hot flashes and other physical changes, but it’s important to recognize that this stage of life also affects our mental and emotional well-being. For many women, this time can bring about increased anxiety, which might feel confusing or overwhelming. Let’s explore why this happens and what can be done to manage these feelings.
Menopause and perimenopause usually happen between the ages of 45 and 55 and marks the end of a woman’s menstrual cycles. This period is characterized by significant hormonal changes, particularly a decrease in the hormones estrogen and progesterone. These hormones are not only crucial for reproductive functions but also play a big role in regulating our mood. When hormone levels drop, it can impact the brain in ways that might increase feelings of anxiety.
Anxiety during this time in life can show up in many ways. Some women feel a constant sense of worry or unease that seems hard to shake. Others might experience physical symptoms similar to panic attacks, like a racing heart, sweating, or feeling dizzy. These symptoms can be distressing and can make everyday tasks feel more challenging.
But menopause and perimenopause aren’t the only factor contributing to anxiety. Many women going through this transition are also dealing with other life changes. For instance, children may be leaving for college, aging parents may need more care, or there might be shifts in career responsibilities. All these factors can add extra stress, making the emotional impact of menopause even more pronounced.
Understanding that anxiety is a common experience during this transition can be comforting. It means you’re not alone, and there are ways to manage these feelings. One helpful approach is making some changes in your daily life. For example, regular exercise can be a powerful tool in managing anxiety. Physical activity helps release chemicals in the brain that improve mood and can make you feel more relaxed. Meditation and mindfulness can also be tools to help change the neuropathways in your brain and help promote feeling calmer and less anxious.
Eating a balanced diet is also important. Foods that are rich in nutrients, such as fruits, vegetables, and fish, can support your overall mental health. Additionally, practices like yoga and meditation can be very effective in reducing stress. These activities help you focus on the present moment and calm your mind, which can be especially helpful when dealing with anxiety. Trying different things with your diet and the times you eat can be hugely beneficial in understanding what your body likes and what it doesn’t. Our metabolism isn’t the same and neither are our hormone levels!
Talking to a professional can also make a big difference. A mental health professional can provide support and guidance tailored to your situation. They can offer strategies and tools to help manage anxiety and navigate the changes you’re experiencing. In some cases, therapy such as cognitive-behavioral therapy (CBT) can be beneficial. This type of therapy helps you identify and change negative thought patterns, which can reduce feelings of anxiety. And it’s just nice to talk to someone that understands what you are experiencing and validate the realness of what you are experiencing.
For some women, medication might be necessary to manage severe anxiety or other perimenopausal/menopausal symptoms. Hormone replacement therapy (HRT) is one option that might be recommended, as it can help balance hormone levels. However, it’s important to have a detailed discussion with your healthcare provider to understand the benefits and risks of HRT and determine if it’s the right choice for you.
Connecting with others who are experiencing similar changes can also be very supportive. Joining a support group or talking with friends who are going through similar issues and symptoms can provide comfort and valuable advice. Sharing your experiences and hearing others’ stories can help you feel less isolated and more understood.
Perimenopause and menopause can be a time of significant change that affects both the body and mind. The increase in anxiety many women experience is linked to hormonal shifts as well as other life changes. By making healthy lifestyle choices, seeking professional support, and connecting with others, you can manage anxiety more effectively and navigate this transition with greater ease. Remember, it’s important to take care of your mental health just as much as your physical health. Please reach out today if you need support. You are not alone!
