Why is anxiety so common during perimenopause and menopause?
Hormonal changes during perimenopause and menopause can affect your mood, stress levels, and your mental and emotional resilience.
At the same time, unfamiliar symptoms suddenly appear. From hot flushes and night sweats to heart palpitations, sleep problems, digestive issues and aching joints, your body can start behaving in ways you've never experienced before.
When all of these changes happen together, it's no surprise that anxiety can become part of the picture.
Alongside general anxiety, there are two specific types of anxiety I get asked about time and time again: health anxiety and social anxiety.
Health anxiety during menopause
Health anxiety often starts because you experience symptoms you've never had before.
You notice different sensations in your body and simply don't feel like yourself anymore.
One day you might experience palpitations, general anxiety or even panic attacks. Then they disappear, only to be replaced by something completely different, such as:
- Joint aches and pains
- Digestive problems
- Skin changes
- Low energy
- Feeling generally unwell
When symptoms keep changing like this, it's very easy to start worrying that something serious is wrong.
Many women then do what most of us would do. They start searching online.
Unfortunately, Googling symptoms can often make anxiety worse, as you'll quickly come across lots of frightening possibilities that may have nothing to do with menopause.
You may then visit your GP, only to feel dismissed or be told that everything is normal. Or you may have tests for symptoms like dizziness, palpitations or joint pain, only for the results to come back perfectly normal.
This can be incredibly frustrating.
You're being told nothing is wrong, but you know you don't feel right. It's no wonder your brain starts going into overdrive.
How to help health anxiety
Learn about common menopause symptoms
The more you understand about menopause, the more reassuring it can be.
Many symptoms, including joint aches, palpitations and digestive changes, are common during menopause and often won't show up on medical tests.
Knowing that what you're experiencing is a recognised part of the menopause journey can help put your mind at ease.
Keep a symptom journal
Write down how you're feeling each day and note your main symptoms.
Having everything written down means that when you see your GP, you have a clear record to show them. It can also help you spot patterns over time.
Take someone with you to appointments
If health anxiety is making medical appointments stressful, take someone with you for support.
I hear so many stories of women becoming overwhelmed or upset during appointments, making it difficult to explain what's been happening.
Having someone by your side can make a real difference.
Social anxiety during menopause
Social anxiety can be just as surprising.
You may suddenly find yourself turning down invitations or deciding at the last minute that you simply can't face going out.
You might think:
"I just want to stay at home."
"I don't want to see anyone."
Even if you do force yourself to go, you may quickly feel overwhelmed, emotionally drained or desperate to leave.
This was one of the things I experienced myself. I reached the point where I simply wanted to be on my own and not bother with anyone else.
How to manage social anxiety
Don't isolate yourself completely
Although it's important not to force yourself into situations you're not ready for, shutting yourself away entirely can make things worse.
Let go of the guilt
Don't feel guilty if you need to say no sometimes.
If someone invites you to something that's several weeks away, you don't have to commit straight away. Waiting until nearer the time means you'll have a much better idea of how you're actually feeling.
This also stops you worrying about the event for weeks beforehand.
Choose lower-pressure social activities
Instead of busy parties or crowded events, opt for something gentler, such as:
- Going for a walk with a friend
- Meeting for a coffee
- Spending time outdoors in nature
Save larger gatherings, theatre trips or busy social occasions until you're feeling more robust.
Join a menopause support group
Whether you join an existing menopause group or start one yourself, talking to women going through similar experiences can be incredibly reassuring.
Whenever I speak to menopause groups, women always tell me how much confidence they've gained simply by knowing they're not alone.
Why health anxiety and social anxiety feel so similar
Although they seem very different, these two types of anxiety actually come from the same place.
Your brain starts seeing danger everywhere.
With health anxiety, your brain constantly scans your body for signs that something is wrong.
With social anxiety, it scans other people and situations for potential threats.
The result is the same.
You become more cautious, worry more, lose confidence, and your thoughts can quickly spiral from a small concern into imagining the worst possible outcome.
This only fuels even more anxiety.
Simple ways to support your nervous system
Alongside understanding what's happening, there are some simple things that may also help support your nervous system.
Stay well hydrated
Hydration is incredibly important, particularly during hot weather.
Dehydration places extra pressure on your nervous system and can make feelings of anxiety worse.
Aim to drink plenty of water throughout the day.
Keep your blood sugar stable
Going for long periods without eating can cause your blood sugar to drop, which may trigger your nervous system into overdrive.
Eating little and often can help keep your blood sugar more stable.
Consider herbal support
Some women also find herbal remedies helpful during this time.
Passion flower (also know as Passiflora) is a herb traditionally used to support relaxation, while magnesium is well known for its role in supporting the normal functioning of the nervous system.
A good combination is A.Vogel Passiflora Relax Spray, which is easy to keep in your handbag and use whenever you need it, alongside A.Vogel Menopause Support, which contains soya isoflavones (phytoestrogens) and magnesium.
These Feelings Are More Common Than You Think
Health anxiety and social anxiety can both be incredibly difficult to live with, and they can leave you feeling exhausted both physically and emotionally.
The important thing to remember is that many women experience these feelings during perimenopause and menopause, and understanding what's happening is the first step towards feeling more in control.
If you've experienced either health anxiety or social anxiety, what helped you the most?
I'd love to hear your story. Sharing your experience may help another woman realise she's not alone too.
Other articles that may interest you:
Types of anxiety in menopause & what can help
