Menopause Potentially Triggers Anxiety in Women
Riding the waves of menopause or perimenopause can be a bumpy journey. Your hormone levels plummet, which can cause your period to bounce around and slow to a stop, while accompanying hot flashes might start to rear their annoying head.
Need a quick advisor? Here's Adele Viguera, MD, spilling the beans on the mental and emotional aspects of menopause.
What triggers menopause anxiety?
It's not all in your head — hormonal fluctuations play a significant role. Feelings of anxiety or depression can swoop in during menopause due to the rollercoaster ride of estrogen and another key player, progesterone, in your body.
And don't forget about other menopause side effects like sleep disturbances, daytime hot flashes, and night sweats. These little charmers can all contribute to symptoms of anxiety and depression.
Guess what? A recent study from 2023 pointed out that between 15% to 50% of perimenopausal and postmenopausal women may encounter symptoms like anxiety, depression, forgetfulness, and insomnia. Economists love a good mean, and in this case, they found the harsh reality: the more severe your menopausal symptoms, the more you may experience these pesky mental health symptoms.
Menopause anxiety indicators
Wondering how to spot anxiety caused by menopause? Gear up for a whirlwind of feelings:
- Feelings of worry or panic
- Shortness of breath
- Restlessness
- Irritability (cranky)
- Muscle tension
- Difficulty concentrating
- Racing heartbeat
- Sleep disturbances
- Problems with memory
Keep in mind, everyone has experienced anxiety in life, and everyone experiences it differently. Anxiety becomes a clinical problem when it messes with your day-to-day life, quality of life, and normal functioning[2].
Menopause and depression
With menopause, shrinking hormone levels can influence chemicals in your brain, which might trigger depression. A 2018 study consistently showed that women are more vulnerable to depressive symptoms during the perimenopausal transition.
Don't be surprised if you experience anxiety and depression right alongside each other during this time. "If you experience symptoms of depression or a loss of pleasure in things that you usually enjoy nearly every day for at least a two-week period or more, you might be depressed," Dr. Viguera warns[2].
Remember, it's crucial to chat with your healthcare provider about finding the best treatment for you. Your healthcare provider will also want to rule out any medical causes for your depression, like thyroid disorders.
Menopause and panic disorders
Having anxiety doesn't mean you have a panic disorder. "Those with panic disorder experience frequent panic attacks," explains Dr. Viguera. "And, in between, they worry about when the next one will strike and try to avoid triggers or situations that can bring on an attack. Most commonly, panic attacks come out of nowhere."
However, if you’ve dealt with anxiety in the past, you might be more likely to develop a panic disorder during menopause. But anyone is susceptible to it[2].
"Panic disorders can be challenging to recognize because symptoms, like sweating and palpitations, mirror many common symptoms brought on by perimenopause and menopause," Dr. Viguera clarifies. "But just because a panic disorder isn't easily diagnosed, that doesn't mean it doesn't exist or that you can't treat it.”
Another common anxiety disorder is generalized anxiety disorder, which means you're worried or anxious most of the day, nearly every day, for weeks or even months[2]. It's essential to understand that for anxiety symptoms to qualify as a disorder, they have to interfere with your overall functioning.
Managing menopause anxiety and depression
Working through menopause-related symptoms can be tough, especially when they affect your mind and mood. So, where do we draw our swords and tackle them?
Practicing relaxation methods
Can't grasp the idea of “staying calm” during times of anxiety? Embrace mindfulness techniques (a simpler way of saying staying present in the moment and not stressing over the apocalypse), and find peace with your mental health once more[1].
Round up your anxiety-reducing arsenal:
- Relaxation techniques
- Practice gratitude
- Guided meditation
- Yoga
- Practice every day mindfulness
- Journaling
- Practice breathwork
Maintaining a healthy lifestyle
Prioritize everyday practices to curb anxiety or mental health symptoms. Here's how you can aid your body in coping with the menopause transition:
- Exercise and eat healthy foods
- Dive into a creative passion or hobby that brings you joy
- Maintain connections with your family and community
- Nurture friendships
- Follow your healthcare provider's medication, vitamin, and mineral guidance to the T
- Ensure you're catching enough zzz's each night
Exploring hormone therapy
Hormone therapy is a treatment that boosts your hormone levels to soothe certain menopausal symptoms. While there's growing evidence that hormone therapy can help with emotional symptoms, it alone isn't a silver bullet for severe mental health conditions[2].
But if incessant hot flashes and night sweats are ruining your sleep, fear not! There are options to help you savor those precious slumber hours. Depending on the severity of your condition, your healthcare provider might prescribe medication for anxiety or depression first. You may find relief once you reach menopause and your hormones level out.
Chat with your healthcare provider or therapist
Making lifestyle changes can help, but don't shy away from admitting when your mental health needs some TLC. When depression or anxiety affects your quality of life, it's time to seek help.
Red flags to look out for include:
- Suicidal thoughts or feelings
- Negative emotions lasting more than two weeks
- Loss of pleasure in things you once loved
- Isolation from others
- Anxiety interfering with daily tasks or concentration
- Anxiety accompanied by severe physical symptoms like heart palpitations, chest pain, dizziness, or shortness of breath
- Sleeplessness
- Changes in mood, behavior, or overall mental well-being[2]
It's important to remind yourself: "If you don't have anyone to share your thoughts with, it's hard to know if what you're thinking makes sense," Dr. Viguera notes. "A good therapist will offer an invaluable perspective on the issues most important to you and provide you with some coping tools and strategies"[2].
The long and short of it
Navigating the menopause phase can bring about mood changes and even symptoms of anxiety. However, frequent high anxiety or panic attacks shouldn't be something you have to navigate on your own[2].
That's why it's critical to communicate openly with a healthcare provider if you're experiencing this. Learning to manage anxiety and other mental health symptoms throughout menopause is a possible feat through lifestyle changes, therapy, and other treatments.
Enrichment Data:
Overall:
- Anxiety Symptoms:
- Sudden anxiousness or anxiety attacks
- Irritability
- Stress and discomfort (physical symptoms like hot flashes, sleep problems)
- Sleep problems (insomnia or disrupted sleep patterns)
- Depression Symptoms:
- Persistent sadness or low mood
- Hopelessness
- Loss of confidence or self-esteem
- Brain fog (difficulty concentrating or memory lapses)
- Additional Factors:
- Sleep disturbances
- Physical symptoms (hot flashes, vasomotor symptoms, changes in body composition)
- Stressful life events (intensifying emotional responses during this time)
- The hormonal fluctuations during menopause can trigger feelings of anxiety or depression, as the rollercoaster ride of estrogen and progesterone in the body can cause a range of symptoms, such as anxiety, shortness of breath, restlessness, irritability, muscle tension, difficulty concentrating, racing heartbeat, sleep disturbances, and problems with memory.
- A study from 2023 found that between 15% to 50% of perimenopausal and postmenopausal women may encounter symptoms like anxiety, depression, forgetfulness, and insomnia, with the more severe menopausal symptoms often leading to more frequent mental health symptoms.
- It's essential to seek help from a healthcare provider if symptoms of anxiety or depression are affecting a woman's quality of life, as making lifestyle changes, therapy, and other treatments can help manage these symptoms during menopause.
