Menopause is a time of significant hormonal shifts, and for many women, it brings an unexpected increase in anxiety, overwhelm, low self-esteem and even panic attacks.
But why does this happen? Let’s look at the science behind it.
The Science Behind Menopausal Anxiety
- Reducing Oestrogen Levels – Oestrogen plays a key role in mood regulation because it influences the body’s ‘feel-good’ hormones serotonin and dopamine. When oestrogen levels drop, so do serotonin levels, which can lead to increased anxiety, mood swings, and even depression.
- Increased Cortisol (The Stress Hormone) – With less oestrogen to help balance cortisol, stress levels can feel much higher than usual. Even small stressors may become overwhelming, leading to racing thoughts, irritability, and difficulty relaxing.
- Progesterone Decreases—And So Does Its Calming Effect Progesterone, often called the “relaxation hormone”, helps keep the nervous system calm. As levels decline, many women experience restlessness, intrusive thoughts, and disrupted sleep, all of which contribute to anxiety.
- Sleep Disruptions & Night Sweats – Hot flushes and night sweats often interrupt sleep, leaving sufferers feeling exhausted and emotionally drained. Poor sleep further increases cortisol levels, fuelling a cycle of stress and anxiety.
- Blood Sugar Imbalances – Oestrogen helps regulate insulin and blood sugar levels. Without this balance, blood sugar spikes and crashes can trigger shakiness, irritability, and anxious feelings.
10 Ways to Manage Anxiety During Menopause
- Deep Breathing Exercises
Practising techniques like 4-7-8 breathing (inhale for 4 seconds, hold for 7, exhale for 8) activates the body’s relaxation response, calming the nervous system instantly.
- Balance Blood Sugar with Mindful Nutrition
To avoid energy crashes and mood swings, focus on:
- Protein (eggs, fish, poultry, legumes)
- Healthy fats (avocados, olive oil, nuts)
- Fibre-rich foods (vegetables, whole grains, beans)
- Reducing processed carbs, sugar, and caffeine can prevent blood sugar fluctuations that worsen anxiety.
- Reduce Caffeine & Alcohol
Both caffeine and alcohol can stimulate the nervous system and disrupt sleep. Reach for calming alternatives like chamomile tea, peppermint tea, or warm lemon water instead.
- Move Your Body Daily
Exercise releases endorphins (natural mood boosters), lowers cortisol, and improves overall emotional resilience. Beneficial activities include: • Walking
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- Yoga or Pilates
- Swimming
- Strength training
- Support Your Body with Nutrient-Rich Foods
Certain nutrients help support brain function, mood balance, and stress resilience:
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- Magnesium-rich foods – Found in leafy greens (spinach, kale), nuts and seeds (almonds, pumpkin seeds), and whole grains (quinoa, brown rice). Magnesium supports relaxation and nervous system function.
- Omega-3 fatty acids – Oily fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts help reduce inflammation and support brain health.
- Vitamin B-rich foods – Whole grains, eggs, legumes, and dark leafy greens support energy levels and neurotransmitter function.
- Hydrating foods – Cucumbers, watermelon, and celery help maintain hydration, which is key for regulating mood and energy.
- Prioritise Sleep Hygiene
- Stick to a consistent bedtime routine (dim lights, stretch, read a book).
- Keep your bedroom cool and tech-free for better sleep quality. • Avoid late-night sugar and caffeine, which can spike cortisol and disrupt sleep.
- Practise Mindfulness & Meditation
Daily mindfulness techniques can help rewire the brain’s response to stress. Try:
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- Meditation apps (like Calm or Headspace)
- Guided breathing exercises
- Journaling to process emotions
- Stay Connected & Seek Support
- We are sociable creatures, and talking to friends, family, or a support group reduces feelings of isolation and overwhelm.
- Cognitive Behavioural Therapy (CBT) can be an effective tool for managing anxious thought patterns.
- Establish a Daily Self-Care Routine
Prioritising activities that bring you joy and relaxation is key. Consider:
- Spending time in nature
- Engaging in hobbies or creative activities
- Setting aside quiet time for yourself each day
- Speak to a Healthcare Professional
If anxiety is interfering with your daily life, always feel comfortable to seek support your GP or from one of our experienced functional medicine doctors at the Dr Indra Clinics about your treatment options, including bespoke Hormone Replacement Therapy (HRT) or specialised supplements or medical treatments which may be worth considering.
We can help guide you in exploring options tailored to your needs.
You Don’t Have to Go Through This Alone
Menopause is a new chapter, and while it brings challenges, it also presents an opportunity to prioritise your well-being in a whole new way.
If anxiety or other symptoms are making life difficult, help is available.
As a health coach, I work with women to regain balance, manage anxiety naturally, and restore confidence through personalised lifestyle strategies.
You don’t have to navigate this alone; support is here when you need it.
