Anxiety during menopause

Menopause can cause a lot of women to suffer from anxiety. There are a few things you can consider by trying to manage the problem. Some simple lifestyle changes may be beneficial. Homeopathic remedies can help.

You may suddenly find yourself having general feelings of nervousness, newfound social anxiety or full-blown panic attacks. Menopausal anxiety is common and often quite unexpected. This may be a totally new feeling and experience for you or if you have previously suffered from anxiety or depression it may be made worse by menopause. In general, women suffer more from anxiety than men and at menopause, it is often made exacerbated by changing hormone levels. Many women find that these symptoms come and go and different tools help at different times. It’s a case trial and error. Seek help! And don’t give up trying new solutions.

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How do you manage your menopausal anxiety?

By midlife, you’ll have developed your own wisdom and personal preferences. Here are some suggestions for you to consider:

TALK TO OTHERS. Sharing your feelings and emotions is often the best way to discover that many others are actually feeling the same way. Use your close network from family and friends. If you do not have anyone to talk to groups on social media can be alternative, like

EXERCISE EVERY DAY 30 MINS. Pick the forms of exercise you really enjoy and do something every day for 30 minutes. This could be walking, running, swimming, cycling, yoga, tai-chi, dance – whatever appeals to you. 

FOCUS ON YOUR BREATHING. When you feel overwhelmed take a few minutes to calm your breathing. Breathe in deeply and count to 7, hold for 2 and then breathe out counting to 11. After a few, deep relaxing breaths, your body, and mind can slow down and your thoughts can become much clearer.

ME-TIME. So much of our energy is devoted to what’s going on around us be that work, family or caring for others. It is very necessary to take time-out for yourself. So many women prioritise others for so long that they forget how to care for themselves. Start with anything you always wanted to do. Like taking dance lessons, painting or book a massage, whatever appeals to you will be helpful. Here’s your permission to look after yourself. Believe me, everyone will benefit.

MEDITATION AND MINDFULNESS. Use meditation to focus, to quieten the mind, and to become present at the moment. Mindfulness can create feelings of wellbeing and relaxation, lower the blood, heart rate and reduce anxiety. There are many materials online you can use to help you getting used to this routine. Headspace is a website with a phone app that many people find easy to use.

PRACTICE YOGA. Certain combinations of poses can help reduce anxiety and leave you feeling stronger and more relaxed. You can join a class, have private lessons or do it alone at home.

KEEP SOCIAL. As we age our social circle can shrink and this in itself can heighten anxiety. It is imperative to say yes to all social invites, to keep a broad circle of friends and to seek new friends when the opportunity arises. The most important preventative or help for anxiety is to keep social. Join classes and groups for people with similar to your interests.

TRY TO RESOLVE PAST ISSUES. Menopause can be a time for forgiveness, healing, and compassion. Whether you need to seek out professional help or can come to terms with these issues yourself, try your best to let go, forgive, and move on. Start by being compassionate with yourself.

MONITOR YOUR DIET. How many cups of coffee or caffeinated drinks are you drinking every day? Try cutting back to see if caffeine triggers your anxiety and nervousness. Have a blood test to see if you are low on any vitamins or minerals in your diet. For example, you may be short of Magnesium – nature’s tranquiliser, or B Vitamins that give you energy.  Certain foods contain natural ingredients that might provide relief for your symptoms. Herbal tea, such as chamomile, is known for its calming properties. Oatmeal has a calming effect on the nervous system. Alcohol is a depressant and we can often use it as an aid to lessen the feelings of anxiety, thereby exacerbating the problem. Try to reduce your alcohol intake. This will help to reduce the hot flushes as well.

SEEK PROFESSIONAL HELP. From your GP, a counsellor, a psychologist, or support groups. In the meantime, you may like to keep some Bach flower rescue remedy nearby to help you feel more grounded.

CBT (Cognitive Behavioural Therapy), this is a very effective and well-proven tool to help relieve anxiety. CBT offers a practical, hands-on tool. You will need to find a qualified practitioner for this type of therapy.

Herbs that can help anxiety.

Bacopa monnieri (Brahmi) is a herbal remedy with many benefits including antioxidant, improve memory and brain function, reduce anxiety and stress. Can be used as a powder and added to smoothies, soups or stews. In tincture form can be taken with water. More information about the many benefits of bocopa find here.

Homeopathic remedies for anxiety

  • Arsenicum album: This remedy may help with chronic anxiety, depression, and gastrointestinal symptoms.
  • Ignatia: This may help depression or anxiety following a sudden trauma, grief or shock.
  • Natrum muriaticum: This may help chronic stress and mild depression.
  • Sepia: Sepia may help people who feel drained and unloved, overburdened by the care for the family. It is a good remedy to balance the hormones in the menopausal period.
  • Aconite:  This remedy can help treat acute anxiety attacks.
  • Argentum nitricum: Suitable for individuals who have anxiety about small spaces, heights, bridges, and personal health. Often with digestive upsets during anticipation.
  • Lycopodium: This may help those who have anxiety due to responsibilities, which may become a fear of failure.
  • Silica: Can help those who have a lack of self-confidence and fear of public speaking.
  • Stramonium: This may help people whose anxiety is causing night terrors.

More about some homeopathic remedies for anxiety you can find here.

For best results and an individualised treatment of your menopausal symptoms, I recommend that you consult a qualified homeopath. The homeopathic treatment is wholistic and will involve all your symptoms.

Interested to know more about homeopathy and how it can help your anxiety?

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