Why ANXIETY reaches an all-time high during menopause – and 6 tips to ease the pain
- One in four of women experience anxiety during the menopause
- Anxiety can have a significant impact on a women’s life, affecting work, relationships and eating behavior
- There are many non-drug techniques to manage anxiety during the menopause
- Yoga, reflexology, supplements and talking therapy have been shown to reduce anxiety during the menopause
An estimated 37 million women in the US and 13 million women in the UK are currently peri- or post-menopausal in the UK which equates to one-third of the entire female population.
One in four women will experience debilitating symptoms that can last up to 15 years.
Anxiety is often cited as one of the distressing symptoms of menopause, with a quarter of women saying that they felt anxious during this time.
Anxiety is a common symptom of menopause but it can often be overlooked. Dr Meg Arroll a psychologist on behalf of wellbeing brand Healthspan advises on ways to tackle anxiety during this time.
Anxiety is an often overlooked symptom in menopausal women. Dr Meg Arroll, a psychologist and women’s health expert, reveals ways to tackle anxiety during this time
What are the symptoms and effects of anxiety?
Anxiety can come in many different guises – that underlying knowing sense of unease, to feeling like you’re having a heart attack. For some people anxiety seems to occupy only the mind, but for others shortness of breath, chest pain, sweating, dizziness, and heart palpitations can be the physical manifestations of anxiety.
A general feeling of tension, nervousness, panic, and worry is the hallmark of anxiety. But headaches and stomach problems are also common and can lead to significant issues in daily life.
Anxiety in menopause
Studies that assess how many women suffer from anxiety in menopause vary widely with some estimated that one in 10 will experience anxiety while others see rates as high as three in four women.
But most studies show that around a quarter of menopausal and peri- and post-menopausal women report some anxiety.
Changes in hormones levels, sleep disruption, daily stresses of life, views on body image and perceptions of loss of fertility can all play a part in how anxious an individual feels, which is why rates vary so much.
HRT and anti-depressants can help to alleviate anxiety during the menopause but not everyone wants to go down these routes as a first port of call.
1. Pamper yourself
The impact of body image is particularly complex as women don’t simply start to feel anxious when physical appearance changes.
Research by Australian psychologist and researcher Amanda Deeks noted the intricate relationship between emotional well-being and body image. Dr Deeks emphasized the importance of understanding the context of women when thinking about symptoms as there are many aspects of our culture and environment that worsen symptoms.
For instance, trying to pertain to a cultural norm of what a woman should look like and how she should behave can be exhausting and quite frankly, futile.
However, the positive alternative view is that feelings towards body image can be improved through boosting confidence and self-worth. This research showed that by doing this menopausal and psychological symptoms can be improved.
Therefore, taking some time out for self-care and a bit of pampering can lessen anxiety by boosting body image.
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2. Meditation
Midlife women who practice mindfulness may experience fewer menopause-related symptoms and less stress vs. women who do not practice the technique, according to a study of more than 1,700 women presented at the North American Menopause Society annual meeting.
A recent study that took place at the Mayo Clinic in Rochester, Minnesota found that the study found a strong signal for the potential role of mindfulness in improving psychological symptoms, emotional response to menopause symptoms and stress in women during midlife.
3. Yoga
Yoga is known to be beneficial for overall health and well-being and for mental health in the general population.
It also appears to be a good way to relieve anxiety during the menopause.
One review by a group in Germany identified five high-quality studies that compared yoga to another type of exercise or no treatment, with a total of 582 women across all studies.
The researchers looked at comparisons of different types of symptoms such as depression, anxiety and sleep problems (psychological symptoms), pain and fatigue (somatic symptoms), hot flashes and night sweats (vasomotor symptoms) and sexual dysfunctions and bladder problems (urogenital symptoms).
Overall, there was evidence for improvements in the symptoms characterized as psychological, including anxiety. Therefore, regular yoga practice is worth considering if you experience anxiety during menopause.
4. Reflexology and massage
Reflexology is a non-invasive complementary therapy, based on the theory that ‘reflex zones’ on the feet, lower leg, hands, face or outer ears correspond with different areas of the body. Although not a form of massage per se, a reflexologist will apply pressure on the reflex zones during treatment.
One research group from the School of Complementary Health in Exeter, UK compared reflexology to non-specific foot massage. Seventy-six women had nine treatments in total over four to five months consisting of six-weekly treatments, followed by a further three-monthly sessions.
The researchers measured the women’s rating of menopausal symptoms and psychological symptoms such as anxiety and depression.
Self-reported ratings of anxiety and depression improved after treatment in both the reflexology and massage groups, and the frequency and severity of hot flashes and night sweats also decreased.
Therefore, you may want to include either reflexology or massage in your self-care package to alleviate not just anxiety but also other key menopause symptoms.
5. Supplements
There are many supplements on the market for menopausal symptoms.
The main herbal remedies used to treat menopause are Black cohosh and Sage leaf which help to reduce hot flushes and night sweats. Rhodiola helps to reduce stress and improves energy levels to help overcome anxiety and fatigue.
Dr Dawn Harper, a family physician and TV doctor says: ‘Anxiety is such an underestimated symptom of menopause, yet women often don’t realize it is a sign.
‘St John’s Wort is another popular traditional herbal medicine and according to a German study published in the journal Advances in Therapy, eighty-two percent of those who tried it said they suffered less irritability, anxiety, low mood, hot flushes, sweating and disturbed sleep and It’s been shown in decent trials to be as effective as Prozac for mild to moderate depression.’
St John’s Wort can improve the psychological and physical symptoms of menopause including hot flushes, low mood, anxiety, low sex drive and exhaustion. Women taking it also report increased self-esteem, self-confidence and self-respect.
If you are taking prescribed medications, it is important to check with a pharmacist for possible drug interactions before starting to take St John’s Wort. Also always look for the THR logo on pack when buying a herbal medicine. You can visit www.bhma.org to find licensed traditional herbal medicinal (THR) products for the menopause.
Recently, CBD oil has also attracted a great deal of attention and Dr Sarah Brewer, a medical nutritionist says: ‘Many are turning to products like cannabidiol to treat anxiety but it’s important not just to buy the product based on ‘Whole Plant Extract’ as this is misleading. You need to compare the actual levels of CBD in milligrams (mg) in the product’
‘It’s important to choose a supplier like Healthspan who provide certification of analysis showing the actual CBD and THC levels of purity for each batch produced, and making sure the company is a member of the Cannabis Trade Association.
‘Also, check with your GP or a pharmacist if you are taking prescribed medication, as CBD oil can interact with certain drugs, including those used to treat anxiety and depression.’
6. Other ways to help
There may be specific triggers for anxiety such as daily stresses, tiredness or something you’re eating/drinking. The best way to uncover these patterns is by using a simple symptom diary. There are many free versions online or see an example in my book The Menopause Maze (Singing Dragon, £12.99), co-authored with Liz Efiong.
Deep breathing exercises can also help reduce anxious feelings and are particularly good for tackling panic attacks.
Talking about your feelings, either with a qualified therapist, friend or support group, is also a good way to work through anxiety. Knowing that you’re not the only one who feels anxious can lift the burden of this common symptom.
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