Does Peri Menopause cause Anxiety?
Simple answer - yes it can AND it often does AND you are not alone in this.
It's Mental Health Awareness Week in the UK and while we hear of the common symptoms of menopause being hot flashes/flushes, night sweats and brain fog, anxiety is a symptom that 60% of women in the menopause transition have had or are currently experiencing. It's a complex one to work through because for women in their mid-40's, there could be an array of situations that can heighten anxiety - teenagers, ageing parents, work stress, financial stress - oh look! The word "stress" and there we have a relationship to anxiety. We might not automatically think "I'm in my mid-40's and I'm feeling anxious - must be Peri menopause!" Right? I didn't think that.
I started to doubt my abilities after 30 years working as an Instructor & Educator. I worried that I would forget the words. I stressed about introducing friends when a name kept evading me. I started to think that I should leave my career because I felt like a fake. When I write this, I am rolling my eyes that I even thought it was time to call it a day. This went on for 2.5 years before I realised this was a symptom of perimenopause - the weird stage before menopause/post menopause.
But how can we manage anxiety now?
My top recommendations for managing anxiety as a symptom of peri menopause are:
Prioritise sleep and stick to a sleep schedule. This could also help you figure out if you are in the midst of perimenopause, as even a dedicated sleep ritual can have you awake with the hormone fluctuations. The chances of having more restful nights than awake nights is better when you are sticking to the schedule.
Exercise and Move. Too many studies that tout the benefits of exercise on "feeling good" and elevating endorphins to add in here, so you are going to have to trust me on this one. Find a mode of exercise that lights you up and has you grateful that you made time for it. Move in the morning - work with your cortisol levels instead of elevating them further in the evenings.
Write it down. Journal the thoughts that are making you anxious. Is there validity to your thoughts? NO? Cross it off. YES? Devise actions that will help you manage the situation and seek help.
Breathe. Anxiety can cause your heart rate to race so take some time to breathe and consciously lower your heart rate. If you aren't using meditation, menopause is the perfect time to get started on a daily 5-10 minute practice.