Ladies let’s face it – menopause can be a b*tch. Hot flashes, night sweats, mood swings, and brain fog are just a few of the symptoms we have to deal with. But one of the most common and most challenging symptoms is anxiety. That’s right, it’s not talked about as much as it should be.  If you’re a woman in your 40s or 50s, you may be experiencing this right now. It can feel overwhelming and even scary. But we are strong, empowered women, and we can tackle this symptom head-on like a boss. In this blog post, we’ll go over what anxiety is, why it happens in menopause, and most importantly, how to tackle it with confidence and grace.


Understanding Anxiety

Anxiety refers to anticipation of a future concern and is more associated with muscle tension and avoidance behavior.  It’s a natural response to stress and danger that all humans experience. However, when it becomes excessive, it can lead to anxiety disorders. One of the leading causes of anxiety in menopause is the reduction in the production of hormones like estrogen and progesterone.  These hormones regulate mood, and their decline can cause emotional instability.  It can also be triggered by sleep deprivation and life changes, such as children leaving home or retirement.


So, what can you do to take control of your emotions? Here are seven actionable steps you can take to help manage your anxiety symptoms:

Get enough sleep 

Getting enough sleep is crucial, as sleep deprivation can exacerbate anxiety symptoms. It’s recommended that adults get 7-9 hours of sleep per night.

Exercise regularly

Regular exercise can also release endorphins, which are natural mood boosters.  Even just a 30-minute walk every day can make a difference.

Eat healthy

A healthy diet, rich in fruits, vegetables, and whole grains, can provide the necessary nutrients to support brain and body health.


Practice mindful breathing exercises

Yoga and meditation, can reduce anxiety by promoting relaxation and helping you stay focused in the moment.

Talk to someone

Seeking support can help us navigate anxiety in menopause. Talking to loved ones about our feelings and experiences can be a tremendous help. Many women find that joining a menopause support group can provide a sense of community and understanding. Therapists and mental health professionals can also provide guidance and treatment options. We don’t have to face anxiety in menopause alone.

Take time for yourself

Make sure you have some “me time” each day to do something that makes you feel good.  Reading, journaling, and crafting are all great ways to carve out time for YOU.

Speak with your doctor

If self-care measures aren’t helping, speak with your doctor about possible treatments such as medication or hormone therapy that may be able to help reduce your symptoms of anxiety during menopause.



Menopause is a natural transition that every woman will go through, and anxiety is a normal and common experience during this time. By understanding what anxiety in menopause is and what causes it, you can take proactive steps to manage your symptoms and seek support when needed. Remember to prioritize your self-care, practice relaxation techniques, and seek support from friends, family, or a mental health professional. Most importantly, celebrate yourself and embrace this new chapter in your life with confidence and strength.

Remember: while this post provides information and guidance on how to manage anxiety during menopause, it is not medical advice! Always speak with a medical professional if you have any concerns about your health or well-being at this time in life!