Menopause Anxiety Hitting Hard? 8 Ways to Calm Down Fast

Why Menopause Anxiety Happens

Anxiety is probably the number one symptom during perimenopause and menopause. When we asked our We Talk Menopause community which symptom bothered them the most, anxiety was the clear winner.

But why?

During perimenopause and menopause, oestrogen and progesterone levels can fluctuate wildly on a daily basis. These hormones influence key brain chemicals — things like serotonin, which helps stabilise mood, and GABA, which acts like your natural calming signal. When your body produces enough GABA, it relaxes quickly.

But cortisol — the “baddie” stress hormone — can suddenly spike without warning, throwing everything out of balance. This can push your nervous system straight into “fight or flight” mode, often in an instant, leaving you feeling worse.

This is not a personal weakness. You’re not losing your mind. And it’s certainly not all in your head. It’s a very real physical response.

So let’s look at what you can do right now. These tools work quickly, and they’re simple — the key is to practise them regularly, even on calm days, so they’re second nature when you really need them.

1. The 4–7–8 Breath

This is one of the easiest and most effective techniques, and one I still practise daily — especially when I need to steady myself fast.

Rapid inhaling — that sharp “huh!” breath — signals danger to the body and can activate fight-or-flight mode. Slow breathing, on the other hand, tells the parasympathetic nervous system that everything is okay.

Here’s how to do it:

• Breathe in for 4.
• Hold for 7.
• Breathe out slowly for 8.

It might feel tricky at first, which is why daily practice helps. When anxiety hits, just three or four rounds can calm everything down very quickly.

2. Temperature Reset

A hot flush can be enough to trigger your nervous system — many women say a panic attack often follows right behind. Cooling the body sends a clear “stand down” signal.

Try:

• Splashing cold water on your face
• Using a cooling facial spray when you’re out and about
• Running cold water over your wrists for 20–30 seconds
• Placing an ice pack on your chest or neck
• Stepping outside for fresh air and slow, steady breathing

Even a minute or two can make a big difference.

3. Sip Water

Dehydration is a surprisingly sneaky trigger for anxiety. If you’re feeling panicky or experiencing palpitations, sip cool water slowly. It helps regulate cortisol and cools the body — a simple, effective tool you can use anywhere.

4. The 5–4–3–2–1 Sensory Reset

This grounding technique brings your mind back to the present moment instead of letting it spiral.

• 5: Notice five things you can see
• 4: Touch four things around you
• 3: Listen for three sounds
• 2: Identify two smells
• 1: Focus on one taste (a lozenge works well)

By focusing on your senses, you interrupt anxious thought loops and anchor yourself back in the here and now.

5. Release Physical Tension

When anxiety hits, everything tightens: your jaw, shoulders, even your tongue. This signals danger to the brain.

Try:

• Unclenching your jaw
• Relaxing your tongue (you might be pressing it to the roof of your mouth without realising!)
• Dropping your shoulders

Relaxing these areas sends a clear message to your brain: I’m safe.

6. Light, Short Bursts of Movement

Movement burns off adrenaline, one of the main chemicals behind anxiety.

Quick options:

• A brisk two-minute walk
• Running up and down the stairs
• Shaking out your arms and legs
• Stretching your chest and upper back

If irritability or anger tends to mix with your anxiety, a punch bag can be incredibly helpful — it releases tension, builds upper-body strength and helps burn off stress hormones.

7. Ease Up on Coffee

Caffeine is a major stimulant and one of the biggest triggers for anxiety. It revs up the nervous system — even hours after you’ve had a cup.

If you’ve just had an anxiety episode, avoid coffee until you’re calm again. If you can’t go without, try:

• Limiting yourself to one cup a day
• Having it after food
• Switching to herbal teas

There are plenty of lovely calming herbal blends available now.

8. Try Herbal Support

Herbs such as passionflower work quickly to help the body relax. Our Passiflora Relax Spray is ideal for on-the-go support, and our Menopause Support supplement can help support the nervous system.

And don’t forget magnesium — it’s helpful for almost everything during menopause.

Final Thoughts

I hope these tips help you feel more prepared the next time anxiety hits. If you’ve found something that works well for you, please do share it — I always love reading your stories and comments.

Have a lovely week, and I’ll see you soon.

Here is another article you may find helpful:

Types of anxiety in menopause & what can help