Managing Stress and Anxiety During Menopause

Why Does Menopause Cause Anxiety?

Okay, let's get started. Many women experience increased anxiety and stress during menopause. This can be due to a number of reasons, including:

• Fluctuating Hormones: Our female hormones, oestrogen and progesterone, play a big role in regulating our mood. When these hormones start to fluctuate during perimenopause (the years leading up to menopause), it can lead to anxiety, irritability, and mood swings.
• Symptoms Like Hot Flashes and Night Sweats: These classic menopause symptoms can be disruptive to sleep, which can worsen anxiety and stress.
• Fear of the Unknown: Menopause is a natural transition, but it can also be a confusing and uncertain time. You might be worried about what changes your body will go through, or how you'll feel emotionally.

Breaking the Silence: You're Not Alone

We don't talk about menopause nearly enough, especially perimenopause. If you're experiencing anxiety or other symptoms, you're definitely not alone! In fact, many women experience these challenges.

My Menopause Journey

I'm Tracey Montgomery, and I run the Facebook group Menopause Midlife and All The ****. Let me tell you a bit about my own experience. As a qualified science teacher, I figured I knew what to expect during menopause. But when I hit perimenopause, everything went haywire. I had a horrendous weekend where I was in so much pain, shaking, sweating, and unable to move. It was unlike anything I'd ever experienced. Now, due to the timing of this, we were in pandemic times, I thought a lot of my symptoms were due to the stress of having a Type 1 Diabetic child and the possible consequences of she caught the virus. Also at 55, I thought I'd managed to swerve all symptoms.

My mum went through perimenopause in her early 40s, so I thought I was prepared, she came home one night covered in blood and ended up going to hospital to have a blood transfusion, I have not heard of anyone else experiencing this but that was her perimenopause. After talking to my own doctor I was referred to a gynaecologist, obviously it was a few months before I saw her and at first she didn't install much reassurance. To begin with she claimed I was too old! Well as the average age for the menopause transition is 52, then no I wasn't and obviously I was experiencing symptoms.

Beyond the Hot Flashes: Understanding Menopause Stages

Here's a quick rundown of the menopause timeline:

• Perimenopause: This is the transition period leading up to menopause, which can last for several years. During this time, your hormones will start to fluctuate, and you may experience a variety of symptoms, varying in length and severity.
• Menopause: Menopause is officially diagnosed when you haven't had a period for one year. The average age for menopause is 52.
• Postmenopause: This is the stage after menopause. You may still experience some symptoms, but they will typically be less severe due to the depleted hormonal profile.

Taking Charge of Your Stress

While the menopause transition can bring on anxiety, there are ways to aid manage it and feel better. Here are some tips that may be helpful:

• Deep Breathing: This is a simple but effective technique for calming your nervous system. There are many different breathing exercises you can try. Find one that works for you and practice it regularly.
• Guided Meditation or Imagery: Guided meditations and imagery can help to take your mind off your worries and promote relaxation. There are many free guided meditations available online.
• Calming Exercises: Activities like yoga, tai chi, and gentle stretching can all help to reduce stress levels.
• Mindfulness: Mindfulness is the practice of paying attention to the present moment without judgement. There are many mindfulness exercises you can do, such as focusing on your breath or your surroundings.

Tapping into Your Inner Strength

Sometimes, a more structured approach is needed. Techniques like Cognitive Behavioural Therapy (CBT) can help you to identify and change negative thought patterns that may be contributing to your anxiety and help you control and alleviate them.

Food as Medicine

What we eat has a big impact on how we feel, both physically and emotionally. Eating a balanced diet that is rich in fruits, vegetables, and omega-3 fatty acids can help to improve your mood and reduce stress levels. A mediterranean diet is being recommended by many at this time. Processed foods and high sugar intake can worsen anxiety symptoms, so it's best to limit those.

Sleep is Essential

Many women experience sleep problems during perimenopause and on into menopause

• Establish a regular sleep schedule: Where you can go to bed and wake up at the same time each day, even on weekends. This helps to regulate your body's natural sleep-wake cycle.
• Create a relaxing bedtime routine: This could include taking a warm bath, reading a book, or listening to calming music. Avoid stimulating activities like watching TV or using electronic devices before bed.
• Make sure your bedroom is sleep-conducive: Your bedroom should be dark, quiet, and cool. Invest in blackout curtains, earplugs, and a comfortable mattress.
• Limit caffeine and alcohol intake: Caffeine can interfere with sleep, so avoid consuming it too close to bedtime. Alcohol may initially make you feel drowsy, but it can disrupt sleep later in the night.
• Get regular exercise: Exercise can help you to fall asleep faster and sleep more soundly. However, avoid strenuous exercise too close to bedtime.

The Power of Social Connection

Social connection is important at every stage of life, but it can be especially helpful during menopause. Surrounding yourself with supportive friends and family members can help you to feel less alone and cope better with stress.

• Talk to your loved ones: Let your partner, close friends, and family members know what you're going through. They can offer emotional support and understanding.
• Join a support group: There are many menopause support groups available online and in person. Connecting with other women who are going through the same experience can be very helpful.

Time to Future Cast

The menopause transition can bring on many changes in your personal and professional circumstances. This may also mean that your future financial circumstance are not as once predicted. Taking on an additional role may be a necessity but the ability to take on more hours may not be feasible due to increased fatigue. There may also be increased family caring responsibilities at this time. There are alternatives, that do not need to take up much more of your valuable time, when you are ready to discuss these in more detail book a call with me.

Remember, you are not alone! There are many resources available to help you cope with the challenges of menopause and live your best life.

Continuation of Your Menopause Success Journey:

The menopause journey is a continuum. From perimenopause and on through into postmenopause, having people who understand and support you is essential. It's not the end of your life's journey; it's a phase, and having the right community can make all the difference.

I make it my mission to support women with their transition along the menopause journey. To talk further please use this link to book a call and discuss further support.

If you would like to join a supportive community, please drop me a line here. I love hearing from midlife women going through the menopausal transition.

Pssst, you can also check out my Menopause Midlife and all the ****. It includes monthly strategies and a community of women at the same life stage as you. Click here to get your Menopause Morning Rituals to make every day just that little bit easier. Oh, and come say Hi on Facebook and join the free facebook group Menopause Midlife and all the **** here.