Navigating anxiety during menopause

Menopause is a natural part of the aging process for many people. It occurs when a person stops menstruating and can no longer become pregnant. During this time, there can be several changes in the mind and body. 

You may be familiar with some of the better-known physical menopause symptoms, like hot flashes. But menopause can also affect a person’s mental health. People in menopause are at a greater risk for anxiety due to fluctuating hormone levels and other factors. 

Learning to spot the signs of menopause anxiety can help you know when to reach out and ask for help.

A note on gendered language: Historically, discussions of menopause have focused on the experiences of biological women or people registered/assigned female at birth (AFAB). However, at Rula, we want to affirm that people of other genders also go through menopause. Trans people, nonbinary people, and other identities deserve personalized support as they navigate this important life phase. We remain committed to providing evidence-based, inclusive information on the ways that menopause can affect the mental health of individuals of diverse identities.

Symptoms of anxiety during menopause

Menopause occurs in three stages. These include perimenopause (the years leading up to menopause), menopause, and postmenopause (the years following menopause). The exact timeline of these stages can vary from person to person. However, up to 50% of people will experience increased anxiety at some point during the transition. 

Some of the most common symptoms of anxiety during menopause include:

• Panic in the middle of the night 
• Difficulty falling or staying asleep due to racing thoughts 
• Waking up in the morning with intense worry
• Tightness in the chest
• Rapid heartbeat
• Sweating
• Shortness of breath
• Difficulty with focus and concentration
• Muscle tension
• Increased irritability or feeling on edge
• Memory or focus problems (also known as “brain fog”)

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How does menopause cause anxiety?

Research suggests menopausal anxiety is likely the result of the naturally occurring shifts in estrogen and progesterone levels that occur during this life stage. It may also be worsened by stress, sleep problems, and other lifestyle factors. Fortunately, these symptoms won’t last forever. Many people experience relief from anxiety once they reach the postmenopausal stage.

You might expect that people who struggled with anxiety before entering menopause might be most at risk for severe menopausal anxiety. But interestingly, the reverse appears to be true.

We aren’t exactly sure why, but people who report lower levels of premenopausal anxiety seem to be at greater risk for heightened anxiety during menopause. It’s unclear whether this increased anxiety is a response to the physiological changes that accompany menopause or a distinct symptom of the menopausal transition itself. 

Finding relief from menopausal anxiety

If you’re experiencing an increase in anxiety due to menopause, some things you can do to help balance your mood and get your worries under control include:

• Make time for yourself. Sometimes, it can feel hard to make time for yourself — especially when you’re juggling many responsibilities. But carving out a few moments of self-care each day can help keep anxiety at bay. It can be something as simple as taking a short walk, reading a few pages of a book while you drink your coffee, or listening to a funny podcast on your commute.
• Use helpful memory tools. If you’re having anxiety due to memory problems, use tools like calendars, apps, sticky notes, or other reminders to help you keep track of your to-do list. That way, you’ll be less anxious about forgetting important things.
• Practice mindfulness. Mindfulness is the practice of slowing down, taking a few deep breaths, and noticing what’s happening in your mind, body, and environment. It’s about attuning to your thoughts and feelings without judging them. Mindfulness is something you can do anytime, anywhere, and research shows that it can be effective in reducing menopausal anxiety.
• Prioritize your well-being. Taking good care of your physical well-being can be especially important during transitional stages like menopause. Improving your sleep hygiene, eating a balanced diet, and getting regular exercise can help you manage anxiety before, during, and after menopause.
• Reach out for support. If anxiety is impacting your ability to function, and you’re having trouble getting it under control, don’t hesitate to seek professional help. A therapist can help you navigate the hormonal changes and increased stress that often accompany menopause. With the right support, you can learn to cope with anxiety, overcome worry, and find ways to embrace this new chapter.

Find care with Rula

During menopause, you may experience some uncomfortable symptoms, including an increase in anxiety. Menopause can bring about late-night or morning panic, irritability, sleep problems, chronic worry, racing thoughts, and more. Fortunately, these symptoms won’t last forever, and many people experience relief as they enter the postmenopausal stage. But in the meantime, with mindfulness, self-care, and therapy, if needed, you can learn to manage menopausal anxiety and strengthen your mental health.

At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best. 

Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.

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