Read on to learn more about perimenopausal anxiety and how to cope.
What Are the Symptoms of Perimenopause?
Many symptoms can arise during perimenopause. While not all symptoms will occur in everyone, every person that goes through perimenopause will experience some symptoms, such as:
Hot flashes Sleep disturbances, such as insomnia Vaginal dryness or irritation Painful urination Symptoms of depression Symptoms of anxiety Headaches Changes in sex drive Difficulty thinking, focusing, or concentrating Slowed or irregular periods Irregular bleeding
Perimenopause can last for roughly three to four years prior to the onset of menopause. Menopause is preceded by irregular periods that continue to get less and less frequent, along with the other symptoms of perimenopause.
Why Does Anxiety Happen During Perimenopause?
Anxiety can occur during perimenopause for a variety of reasons. Physiologically, anxiety develops during perimenopause because of hormonal changes that occur in the body in women with brains sensitive to those changes.
During perimenopause, the sex hormones estrogen and progesterone begin to decrease. Changes in levels of estrogen, specifically, have been closely linked to feelings of anxiety.
Along with these hormonal changes are other symptoms of perimenopause that drive anxiety. Hot flashes and a lack of proper sleep can cause anxiety.
Anxiety during this period can also be due to midlife stressors or a fear of aging.
Risk Factors for Perimenopausal Anxiety
According to one study, there are several risk factors associated with changes in anxiety during perimenopause. They include:
Higher stress levels in everyday life More severe or frequent hot flashes and sleep disturbances Financial problems Poor health
Treating Perimenopausal Anxiety
There are various treatment options available for those who experience anxiety during perimenopause. They include:
Hormone replacement therapy (HRT): Hormone replacement therapy can help balance hormones and may relieve some of the symptoms associated with the changes, such as anxiety. Antidepressants: Certain prescription medications and antidepressants, particularly those that impact serotonin, may be used to address anxiety, depressive symptoms, and sleep disturbances. Psychotherapy: Psychotherapy has proven to be an effective tool for battling anxiety in all people, so it can also be effective during perimenopause. Cognitive behavioral therapy (CBT): Cognitive behavioral therapy, in addition to addressing anxiety, can help with hot flashes. Mind-body and exercise techniques: Practicing meditation or implementing a regular exercise routine may help manage symptoms of perimenopause that can drive heightened anxiety.
Can You Prevent Perimenopausal Anxiety?
It can be difficult to prevent perimenopausal anxiety, because it is driven by so many possible factors.
Meditation Biofeedback (a learned technique to control some body functions, such as heart rate) Laughter yoga (combining laughter with yoga breathing techniques) Hypnotherapy
You can prepare yourself for the onset of anxiety by practicing good coping skills. This could include getting acquainted with mind-body techniques that work for you, speaking with your healthcare provider, and taking care of your overall health as best you can prior to perimenopause.
When to See a Healthcare Provider
While not all anxiety warrants a trip to your healthcare provider’s office, you should make an appointment if you experience anxiety that interferes with your day-to-day life or if you begin having panic attacks.
Your healthcare provider will help you determine the best course of treatment and possibly refer you to other therapies or specialists that can aid in the management of perimenopausal anxiety.
Summary
Anxiety can be a symptom of perimenopause, which is the period before menopause. This is likely due to hormonal changes—including declining sex hormones—that women experience during the transition, impacting the brain in those who are sensitive to these changes.
Feel like you can’t breatheFeel your heart poundingHave an intense fear that you are dying
If you are experiencing your first panic attack, you can contact your healthcare provider for an evaluation to rule out medical causes of your symptoms.
Perimenopausal anxiety can be treated with talk therapy, hormone replacement therapy, medication, and mind-body exercises. The anxiety likely can’t be prevented, but people can prepare themselves for the possible onset.
A Word From Verywell
Coping with anxiety is difficult, but it can be especially so if you’re also dealing with all the other unwanted symptoms of perimenopause. The best thing for you to do is prepare yourself for the possibility of increased anxiety and speak to your healthcare provider about treatment options. Try to become well-versed in relaxation and anxiety-reducing techniques so that if the anxiety strikes, you’ll be ready to cope.
