Anxiety and the menopause
We all experience anxiety at some point in our lives but for women going through the menopause this can be particularly true. What is not so commonly known is why this happens.
Studies have shown that as women start the perimenopause hormones decline and one of these hormones is progesterone. As women we need progesterone to help us to feel calm, therefore it makes sense that with less of this hormone being produced in our brain we find it harder to manage worry and feel calm.
Then there is stress. As women we are often the care-givers to our children and aging parents. Then there are the pressures of work and other relationships. Juggling all of these roles can be stressful and if we find ourselves with chronic stress then the release of cortisol in our brain robs the production of sex hormones that we need to help us to feel calm.
‘Busy brain can cause chronic stress’
It can also be worrying when we find ourselves in the perimenopause with a list of symptoms that we don’t understand and aren’t sure how to prevent or stop. When we feel that we cannot control what is happening to our bodies and brain fog can add to an inferior complex at work, then it is understandable that negative thinking becomes a cycle on repeat.
Our brains are designed, through evolution, to create anxiety for survival. If you imagine that a polar bear is at your front door then you are fuelled with adrenaline to either fight the bear or run away. This is great if it is a polar bear that you need to protect yourself from, but this physiological response is not helpful when dealing with daily life as a perimenopausal woman.
Anxiety can build during the day and the week prompting this survival response to kick in, and your brain is told to release adrenaline, that then causes your heart to race, stomach to churn, palms to be sweaty, headaches, shaking limbs and many more symptoms that can be very scary to experience.
Hot flushes can also be a complicating factor. How to tell the difference between a hot flush and a panic attack can be confusing. Dr Joffre writing for ‘Harvard Health’ acknowledges that, “These can be similar. During a panic attack, your heart may race and you may feel sweaty and hot. The same is true of hot flashes. Before a hot flash, some women experience an "aura," which is a term doctors use to describe a sensation preceding a brain condition (such as migraine). For these women, the hot flash is preceded by a panicky feeling or a sense of doom. One way to distinguish between hot flashes and panic attacks is that hot flashes don't make you feel short of breath, while panic attacks may,” says Dr. Joffe.
Women often report that having a hot flush in public can then trigger anxiety with the worry that others can see this happening. Another reason why anxiety can be an overwhelming issue for many women.
So if your female brain is producing less hormones to help you to manage anxiety and the stress of life as a perimenopausal woman is increasing, how do you find your way through?
Understanding what is happening in your body and mind is an important first step, being informed about the role of hormones in your body and what to expect can help you to make sense of why you feel different.
Taking time to pause everyday to tune into what your body is telling you. Do you need to move more or rest more? Are you letting the stresses of the day build up and how can you use this pause to unwind a little, finding ways to enjoy a break.
Recognising that anxiety is a natural response that you are designed to have to protect you. However, when negative thoughts are consuming your everyday thinking and you find yourself worrying much of the time, then this survival response is hijacking your day. Finding things you enjoy doing that create a more relaxed state helps you to move from this primitive response to a more conscious thinking part of your mind. This mindset then helps you to assess the day more accurately and more positively.
When you have a quiet moment to yourself try this visualisation: Imagine your emotions like inflated balloons, the more you put into them the more room they take, if you can learn to release some of this energy put into the problems of life then these balloons can deflate. In the quietness of your mind, let some of the negative balloons deflate slowly, allowing each breath you breathe out to release some of the issues you are carrying, and with each breath you breathe in bring with it further calm to your mind and body. You are allowing more room within your thoughts for positive thought patterns to develop and to be enjoyed.
Getting out into nature can have a very positive impact on your wellbeing. Studies show how taking some time out in your week to be outside, along with some gentle exercise, can be hugely beneficial for your body and mind. If this is with another person you enjoy spending time with then you are increasing the neurotransmitters such as endorphins and serotonin that help you to feel more positive and cope with life.
‘Getting out in nature can help reduce anxiety’
If you still feel that you need some extra help in managing anxiety then finding a practitioner that has experience of treating anxiety during the perimenopause, and with whom you feel comfortable, can make a big difference to you feeling less alone and taking steps forward to feeling like you again.
