Day 10: The Menopause-Anxiety Connection

That anxious feeling like you’re about to jump out of your skin.

The restless, sleepless nights.

The feelings of dread…the “what if’s”

And it’s worse at night.

What’s wrong with me?

And, this anxiety feels different in some ways. The anxiety attacks happen and they happen fairly often. They can be intense, especially at night.

If you’re a woman in the throes of menopause, you probably know these feelings all too well. You’ve never been anxious like this before. Is something wrong? Why didn’t somebody tell you this could happen?

Rest assured, you’re not going crazy and you’re not alone.

The fact is, anxiety is one of those largely anecdotal symptoms that many menopausal women experience but doesn’t typically show up on those menopause symptoms checklists.

The problem is, anxiety isn’t readily associated with menopause.

There’s quite a bit of anecdotal evidence that women going through menopause experience varying degrees of anxiety. Some seek treatment. Some are dismissed as simply experiencing the expected hormonal fluctuations. Others suffer in silence.

The medical community, however, isn’t so sure that anxiety during menopause is a unique and clinically distinct syndrome. Some simply consider it a side effect of fluctuating hormones. Some make no direct connection. Others consider the presence of anxiety during this time more of a coincidence and a function of other non-related life events.

There’s no doubt something is happening. The problem is, the way this anxiety presents just seems different. What does the research say? Is it hormones or is there really an emotional/behavioral connection here?

Early research focused on the hormonal influence on mood and anxiety experienced during menopause. No doubt, fluctuating hormones can play a role in a woman’s emotional health. However, hormones don’t tell the whole story.

Research seems to agree. One study followed 2,956 women in various stages of menopause over a ten year period. What they found was that women who were already chronically anxious

generally didn’t experience higher anxiety during their menopausal transition. However, women who reported low anxiety pre-menopausally were more likely to experience higher anxiety during and after the menopausal transition. So something is happening that isn’t just because of hormone changes.

And, there’s more. A 2019 study seems to validate what many menopausal women already know: Anxiety in menopause is a real thing. Menopausal anxiety includes a variety of typical anxiety symptoms but they tend to occur more often at night and can be quite intense. Hot flashes and night sweats have been associated with this increased anxiety too but don’t seem to be the cause of the anxiety.

This same study also validated a concern so many women have voiced: Many women did not know that anxiety symptoms could be related to menopause. They didn’t know what to expect.

Menopausal anxiety seems to be different from general anxiety. The part still not clear is just why that is. What seems most likely it that the cause isn’t one thing but rather a combination of factors that come together at a transitional time in a woman’s life.3

But regardless of the reasons, the experience is very real and can be quite distressing if left unchecked.

The good news is there are things you can do for your anxiety.

One of the takeaways from research is that when women do seek treatment for menopausal anxiety, they tend to prefer natural, non-medical options. While hormone therapy or medications may be available, it is not every woman’s choice.

The key to managing menopausal anxiety is to learn strategies for calming and for managing those overwhelming, negative thought patterns that can exacerbate symptoms.

Talk to others about what you’re going through. There is no need to suffer alone. Share your experiences and allow others to support you. There are many other women going through the same thing. You are not alone.

Add Movement into Your Day – Studies have shown that regular, gentle exercise can significantly reduce anxiety levels. Stretch. Take a walk. Do something that you enjoy.

Try Mindfulness Meditation – Meditation quiets the mind, allows you to be more present in the moment, and encourages relaxation. There are lots of ways to meditate. Experiment and find the one that is most calming for you.

CBT – As mentioned before, CBT has shown to be highly effective in treating anxiety. Try some self-help strategies or seek out a trained CBT therapist if you find you need more guidance.

Manage Your Lifestyle – Eat a healthy diet. Limit alcohol and other indulgences. Gut health has been shown to have a direct impact on not just physical but emotional health too.

Educate Yourself – The more you know about what to expect, what is happening to you and what you can do, the more empowered you will be. When you are armed with knowledge, you can make informed choices that are right for you.

See Your Doctor – Have a frank discussion with your doctor about what is happening. The more you can detail what you’re experiencing, the better you and your doctor can work together to

treat the anxiety. There may be medications or hormonal therapies to help with the physical underpinnings of your anxiety. Your doctor may have specific recommendations to address the cognitive aspects of your anxiety. Sometimes treatment is a both/and as opposed to an either/or. Ideally, you want a practitioner who has expertise in treating menopausal symptoms.