DEFINITION OF ANXIETY
Anxiety is a normal and often healthy emotion except when it impacts your day-to-day life, which can often happen when you experience it during menopause. Mild anxiety can feel vague and unsettling, while severe anxiety could seriously affect your ability to function throughout the day. It can change how you process emotions and how you behave while causing additional physical symptoms.
Anxiety can appear as feelings of tension, fear, or worried thoughts. Physical symptoms include shortness of breath, fatigue, dizziness, chills, heart palpitations, chronic sweating, nausea and vomiting, muscle tension, trembling, increased blood pressure, or a rapid heartbeat. Panic attacks are scary and a severe symptom that can be triggered by anxiety.
People with anxiety disorders, such as Generalized Anxiety Disorder (GAD) or panic disorders, tend to have more intense recurring thoughts or concerns, and intense physical symptoms. They may avoid certain situations out of worry.
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HOW LIKELY IS ANXIETY?
- 1 in 4 experience menopause anxiety symptoms
- Anxiety or feelings of anxiousness can co-occur with depressive symptoms too. Read more about menopause and depression
- If you had postnatal depression or a history of premenstrual syndrome (PMS), it’s more likely that you’ll experience anxiety-type symptoms during menopause
- Those who had high anxiety before perimenopause may still be anxious during menopause but are not at increased risk of even higher anxiety
- Even those who do not experience anxiety when premenopausal, may notice more anxiety symptoms during and after menopause
Read more about the stages of menopause.
Read more about panic attacks and sleep issues.
HOW CAN YOU REDUCE MENOPAUSE ANXIETY?
1. Talking therapy. Talk to your healthcare provider about cognitive behavioral therapy (CBT), which can help you manage low mood and anxiety
2. Increase exercise. Ensure that you are getting enough exercise – studies show that moderate to vigorous physical activity can help reduce anxiety and improve your mood
3. Manage stress. Yoga, Tai Chi and meditation may help
4. Good sleep hygiene. 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 THERAPY (HT) HELP?
Yes. HT is known to improve sleep, mood, and hot flashes, all of which may disrupt your sleep and lead to tiredness. However, HT comes with risks and is not suitable for everyone. Speak to your healthcare provider about your personal treatment options.
Read more about HT risks and benefits.
Anxiety and menopause FAQs
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