Menopause Anxiety

Menopause Anxiety: Signs, Causes and How to Feel Calmer

Menopause anxiety is a feeling of worry, fear or being on edge during perimenopause and menopause. Some women feel it for the first time, or more strongly than before. It is linked to changing hormones, poor sleep and life stress. It can also cause body signs, like a racing heart. Anxiety can be managed, and help is available.

Please note: This page shares general health information in simple words. It is not medical advice. Every body is different, so talk to a doctor or gynaecologist before you try any treatment.

Key Facts About Menopause Anxiety

Anxiety is a common symptom of perimenopause and menopause.
Some women feel anxious for the first time in their 40s.
Changing estrogen levels and poor sleep can make it worse.
It can cause a racing heart, tight chest or trouble breathing.
Slow breathing, exercise and talking therapy can help.
See a doctor if anxiety affects your daily life.

What Is Menopause Anxiety?

Anxiety is a feeling of worry or fear that is hard to control. Everyone feels anxious sometimes. But during perimenopause, some women feel anxious much more often, even when nothing is wrong.

You may notice:

Worrying a lot about small things
Feeling restless or on edge
Finding it hard to relax
Feeling a sense of dread
Trouble sleeping because your mind will not switch off

What Does Menopause Anxiety Feel Like in the Body?

Anxiety does not only affect your thoughts. It can also cause body signs. These can include:

A fast or pounding heartbeat
A tight chest or fast breathing
Sweating or shaking
Feeling dizzy
An upset stomach
Tense muscles

Some women have panic attacks. A panic attack is a sudden rush of strong fear with body signs like a racing heart. It usually passes within minutes.

Some of these signs, like a racing heart, can also have other causes. Read more about heart palpitations in menopause.

Why Does Menopause Cause Anxiety?

Estrogen helps control brain chemicals that keep you calm. In perimenopause, estrogen goes up and down. This can make you feel more anxious.

Other things that can add to it:

Poor sleep and night sweats
Hot flashes, which can feel like a panic attack
Stress from work, family or caring for others
A past history of anxiety or depression
Too much tea, coffee or alcohol

How Can You Feel Calmer?

These steps can help:

Try slow breathing. Breathe in slowly through your nose for 4 counts. Breathe out slowly through your mouth for 6 counts. Repeat for a few minutes.
Move your body. Walking, yoga and dancing can lower anxiety.
Cut down on caffeine and alcohol. Both can make anxiety worse.
Keep a regular sleep routine.
Make time to relax. Meditation, prayer or music can help.
Talk about it. Share how you feel with someone you trust.
Write it down. Writing your worries in a notebook can make them feel smaller.

What Treatments Can a Doctor Suggest?

A doctor may suggest talking therapy, hormone treatment or medicine.

Talking therapy. CBT (cognitive behavioural therapy) is a type of talking therapy that helps with anxiety during menopause.
Hormone replacement therapy (HRT). HRT can help anxiety linked to menopause, especially if you also have hot flashes and poor sleep.
Medicine. Some medicines can treat anxiety. A doctor will help you decide.

Sirona Cooling Mist

Some women find that a hot flash can bring on a wave of panic. A quick cooling spray may help you feel more comfortable in that moment. Sirona Cooling Mist is a hormone-free spray with peppermint (menthol), eucalyptus oil, aloe vera and cucumber extract. It cools the skin. It does not treat anxiety.

When Should You See a Doctor?

See a doctor if:

Anxiety affects your work, sleep or relationships.
You have panic attacks.
You avoid places or people because of anxiety.
You use alcohol to calm down.
You also feel low or hopeless.

Get medical help right away if you have chest pain, trouble breathing or feel faint. These can be signs of a heart problem, not only anxiety. In India, call 112 in an emergency.

If you have thoughts of harming yourself, call Tele-MANAS, the free government mental health helpline, on 14416. It is open 24 hours.

Related Terms

Shop menopause care: Sirona Menopause Collection

Sources

NHS. Symptoms of menopause and perimenopause. https://www.nhs.uk/conditions/menopause/symptoms/
NHS. Menopause: things you can do. https://www.nhs.uk/conditions/menopause/things-you-can-do/
NHS. Benefits and risks of hormone replacement therapy (HRT). https://www.nhs.uk/medicines/hormone-replacement-therapy-hrt/benefits-and-risks-of-hormone-replacement-therapy-hrt/
Healthdirect Australia. Mental health and menopause. https://www.healthdirect.gov.au/mental-health-and-menopause
Ministry of Health and Family Welfare, Government of India. Tele-MANAS. https://telemanas.mohfw.gov.in/
Sirona Cooling Mist product page. https://thesirona.com/products/cooling-mist

Disclaimer: This page is for general information only. It is not a substitute for advice, diagnosis or treatment from a qualified doctor. It was written by the Sirona Content Team using the trusted medical sources listed above. Always talk to your doctor or gynaecologist about your symptoms and before starting any medicine, supplement or product. If you have heavy bleeding, chest pain, trouble breathing or severe pain, get medical help right away.