The link between menopause and anxiety.

menopause and anxiety Jul 24, 2022

What is the link between menopause and anxiety?

Hot flushes, poor sleep and mood swings are all very well known to be symptoms of the menopause.

Even the term Brain Fog is becoming more familiar, a term which describes the way you feel when you look at your screen and can't think what you were about to do.

But what about ANXIETY?

Over 50% of women in peri-menopause and beyond say that their anxiety has begun to affect the way they live their life. It worms its' way into so many different areas of day to day living.

Many women report that they no longer feel confident to drive on the motorway, or on a long journey, they even feel terrified being a passenger in a car.

Some say they hate the idea of going to a party, even when they know the guests, the thought of walking into the room full of people is so terrifying they can't get out of the car.

Within the workplace, this anxiety can be crippling, with many women finding that they are unable to function in the job they have worked so hard for, and having to resign. Sometimes this anxiety is so bad that it actually stopping women from living their life in the way they want to.

If you are reading this thinking YES, THAT'S ME! Be reassured, YOU ARE NOT ALONE!

So if you have tried everything I've listed below and nothing has really made a difference, consider joining my 6 week programme - A Life Less Anxious. It starts W/C 19th September 2022 - more details here.

Spend 15 minutes outside every day - ideally before midday.

Whether you sit in the sun with a cuppa, walk the dog or sit by a window and look outside, getting lots of sunlight into your eyes really helps to lift your mood and brighten your day. Make a date in your diary to do it every day.

Practice slow deep breathing

This simple technique is proven to help reduce those tummy churning anxious feelings and it is something you can do anywhere and no one will even know. Try breathing in for 4 counts, hold for 4 and breath out for 4. Repeat this four or five times and notice how it brings a feeling of calm.

Bring daily movement into your life

During menopause, it is essential not only to exercise but also to MOVE. Make sure that you go for a walk everyday, you don't have to hit the 10k steps target, start by aiming for 20 minutes, and you can even do that in chunks if it helps.

Add Menopause specific exercise to your week.
In an ideal world we would do this three or four times a week, long term. You'd include restorative sessions, and also with more intense high impact 15-minute sessions to raise your heart rate, burn calories and counter midlife weight gain.These can include aerobic exercises like high-intensity interval training (HIIT), swimming, walking, bicycling, and running, as well as resistance or strength training which will help build muscle groups including abdominal which will fight belly fat too.

Pamper yourself and relax

Breaking out of your routine by treating yourself to something new or luxurious can be a real confidence booster. Also, since your body is changing, this is a perfect time to change your outward appearance in small ways. Phone a friend and arrange to meet for a cuppa. Embrace rest time - try having a bath with Epsom salts, light some aromatherapy candles and relax - alone! Read a book without guilt or interruptions.

Stop scrolling on social media late at night

If you’re not sleeping well, nothing else in your life seems to go well and you start the day already feeling behind. Good quality sleep, with regular sleep patterns, is vital to be able to function properly the next day.
While it may seem obvious to get a good night’s sleep, many people do not realise how much sleep they actually need. Aim for a minimum of seven (and ideally eight) hours, without sleep disturbance. I explain the full benefits of good sleep in my ‘how to sleep better during menopause’ post.

Stop dieting and start eating a better diet for YOU!

Start your day with a hearty breakfast making sure you eat some protein. Depending on your working day you may consider having a lighter supper and eating your main meal at noontime, this can be beneficial for your weight too.
A Mediterranean diet is known to help as it is considered by many to be one of the healthiest in the world. It is essentially focused on eating foods typically found in the Mediterranean including an abundance of fresh vegetables, fruit, legumes, seeds, nuts, lots of flavourful and beneficial herbs and spices, whole grains and an emphasis on fish, avocado and olive oil as main fat sources.