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Menopause and anxiety: Why it happens and how to deal with it

menopause and anxiety
menopause and anxiety

As we get older, our bodies and hormone levels change. Menopause (including perimenopause) is a natural stage of life that marks a transitional phase in a woman’s life.

For many women, menopause and anxiety go hand in hand. The hormonal changes that occur during menopause can cause a variety of symptoms including:

  • irritability

  • trouble sleeping

  • hot flushes

  • weight gain and

  • anxiety

In this blog post, we will discuss the connection between menopause and anxiety, and provide tips for managing anxiety.

Menopause and Anxiety: Understanding the Connection

During menopause, the levels of oestrogen and progesterone in our bodies decrease. These hormones play a key role in regulating mood and anxiety levels. As a result, many women experience anxiety, mood swings, and irritability during menopause.

Menopause symptoms can create a new layer of stress in everyday life. The fluctuations in hormones and changes in the body often coincide with challenges in your personal life such as parenting teenagers who are pushing boundaries, or even leaving home, work and even relationship challenges. All of these factors can contribute to feelings of anxiety.

Managing Anxiety During Menopause

If you are going through perimenopause or menopause and anxiety is getting you down, there are several things you can do to manage your symptoms:

Exercise regularly

Regular exercise can help reduce anxiety and improve your mood. Aim for at least 30 minutes of moderate exercise, such as walking or yoga, each day.

Practice relaxation techniques

Deep breathing, meditation, and progressive muscle relaxation can all help reduce feelings of anxiety.

"Sometimes the most important thing in a whole day is the rest taken between two deep breaths.” — Etty Hillesum

Get enough sleep

Lack of sleep can exacerbate feelings of anxiety. Try to get 7-8 hours of sleep each night, and establish a consistent sleep routine.

Eat a healthy diet

Eating a balanced diet that includes plenty of fruits, and vegetables, and drinking plenty of water can help support your overall health and reduce anxiety.

Consider hormone therapy

Hormone therapy (HRT) can help alleviate menopausal symptoms, including anxiety. Talk to your doctor to see if hormone therapy is right for you.


Hypnotherapy is a great way to naturally and holistically manage menopause and anxiety symptoms and can be used in conjunction with other treatments such as HRT. A hypnotherapist will help and guide you to deeply relax, and let go of everyday stresses - and it can even be used to help control hot flushes!

For more information on the menopause and anxiety check out the NHS Inform page for menopause and your mental well-being.

Menopausal woman with confidence

Menopause and anxiety: You are not alone

Menopause can be a challenging time of life, and anxiety is a common symptom for many women. However, by taking steps to manage your symptoms, you can reduce the impact that anxiety has on your life. Remember to prioritise self-care, get enough sleep, and talk to your doctor if your symptoms persist. With the right support, you can navigate menopause with greater ease and confidence.

For more information about how to beat anxiety without medication check out my previous blog here.

If you would like holistic hypnotherapeutic support to overcome anxiety during menopause you can book a free 15-minute call here so that we can have a chat about what you are experiencing and explore further how I can help you.

Helen Hardware clinical hypnotherapist

About the author

Helen is a clinical hypnotherapist who helps people go from anxious to awesome in as little as just six weeks. For more information about Helen or how to beat anxiety without medication click here.

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