8 Solutions for Menopause Symptoms

Menopause is an enigmatic subject, rarely addressed openly, which can leave many women feeling uncertain about the normalcy of their symptoms. While some common symptoms like hot flashes and weight gain might be mentioned, many other aspects of menopause are often left unspoken. Anxiety, for instance, is one such symptom that many women may not realize is associated with menopause.

What is Anxiety?

Anxiety is a common emotion that everyone encounters at various times in their lives. It can be described as a sense of nervousness or unease about something or feeling concerned. Anxiety typically arises in anticipation of a future event or situation with an uncertain result.

Nonetheless, a significant number of individuals struggle with anxiety as a mental health issue. Although a large portion of the population encounters mild anxiety, there are those who suffer from debilitating anxiety and panic attacks, making daily life challenging. In the United States, anxiety disorders are the most prevalent mental health problem, impacting over 40 million adults annually.

For those who have not faced anxiety before, its symptoms may manifest as:

- episodes of panic

- difficulty breathing

- weariness

- tensed muscles

- feeling sick

- shivering

- rapid heartbeat

Even if you have encountered these symptoms earlier, the hormonal fluctuations occurring during menopause can intensify their severity beyond your prior experiences.

Is it typical for women to feel anxious during menopause?

Experiencing anxiety during menopause is not unusual for women, as they undergo various new experiences that can trigger feelings of unease. Menopausal symptoms like night sweats and hot flashes can contribute to their anxiety. Furthermore, sleep difficulties often accompany the transition to menopause, which can exacerbate the challenge of coping with everyday situations.

Women with a history of anxiety issues may be prone to experiencing them during menopause, but not every woman who encounters anxiety during menopause has necessarily dealt with such problems earlier in their lives.

Managing Anxiety and Menopause: Effective Approaches

Coping with anxiety remains the same regardless of its origin. If you've previously encountered anxiety and identified a successful strategy to tackle it, then apply the same method during menopause when experiencing anxiety symptoms. Anxiety can be managed if you commit time and effort towards discovering successful techniques. Listed below are some suggestions to help handle anxiety and menopause effectively.

Diary

Occasionally, the key to managing anxiety-inducing thoughts is simply to transfer them from our minds to a written form. If you're struggling with worrisome ideas, consider beginning a diary. This can be accomplished with a tangible notebook or via a digital journaling application on your phone or gadget. The crucial factor is to unload all those bothersome thoughts from your mind.

Reassess the Events in Your Life

Feeling anxious might be a result of things changing around us, leaving us uncertain about what to expect. For women undergoing menopause, many other life changes might be happening at the same time. These changes could involve managing adolescent kids, seeing children move out, attending to the health needs of aging parents, or approaching retirement. Each of these changes carries unique stressors and worries that may differ from past experiences.

It is essential to allow yourself some respite. Ease the burden on yourself and remember that you are experiencing a new phase in life, and circumstances are not as they once were. Refrain from stressing over retaining everything you accomplished in the past or expecting it to appear as it did a decade or two ago.

Improve Your Sleep

Dealing with challenges becomes tougher when you are sleep deprived. If sleep is an issue for you, consult your physician to explore possible solutions. You can also try natural methods to help relax your mind for better sleep. Maintaining a pre-sleep diary can be beneficial as well, enabling you to empty your thoughts before attempting to sleep.

Keep Healthy Lifestyle Practices

Ensuring good physical health is essential for supporting optimal mental health. Engaging in regular exercise is a great way to minimize stress levels. Additionally, follow a balanced diet and steer clear from excessive consumption of caffeine and alcohol, as they can exacerbate anxiety symptoms.

Stay Optimistic

When anxiety strikes, it's all too easy to get caught up in negative thoughts. However, dwelling on the negative only serves to amplify your stress and anxiety levels. Instead, strive to focus on the positive aspects of your life. Maintain a list of things you're grateful for, so you can refer to it whenever you're feeling down. Seek out the positives in each day to help you manage your thoughts, which in turn can aid in controlling your breathing and anxiety levels.

It's common to be overwhelmed by negative thoughts when anxiety hits, but fixating on them only increases your stress and anxious feelings. Instead, make an effort to concentrate on the positive aspects of your life. Keep a list of things you're thankful for and consult it whenever you feel low. Look for the positive parts of each day to assist you in managing your thoughts, which can ultimately help regulate your breathing and control your anxiety levels.

Focus on Your Breathing

As anxiety starts to rise, your breathing pattern alters. Losing control of your breath can lead to a panic attack. When you sense anxiety creeping in, ensure you take slow breaths. Pay attention to steady breathing and emphasize inhaling and exhaling. The more you practice, the simpler it becomes to engage in deeper breaths.

Connect with a Support Group

Realizing that there are others who understand your struggles can be comforting. If you're dealing with anxiety, think about becoming part of a support group comprised of women going through the same experience. Forming connections with these women can significantly alleviate anxiety, as you'll have a network of individuals who can empathize and provide guidance.

Speak to a Therapist

Various methods can temporarily alleviate anxiety, but it's crucial to consult a therapist if you're dealing with menopause and anxiety. Menopause, depression, and anxiety are common experiences for women during this phase, but these issues can lead to serious problems if not addressed.

Anxiety and depression form a relentless cycle, with escalating anxiety contributing to a deeper level of depression, which in turn can intensify anxiety. It's crucial to take anxiety seriously, even if it's a familiar feeling.

Online therapy can be beneficial if you're looking to discuss anxiety or other menopause-related mental health concerns with a therapist.

A significant advantage of online therapy is its convenience. By participating in sessions from your own home, there is no need to contend with traveling to an office or waiting lists. Additionally, you have the ability to reach out to your therapist whenever necessary, with the assurance that they will respond as soon as possible.

Research indicates that online therapy effectively leads to significant enhancements in depression and anxiety scores from the starting point, with noticeable changes after 12 weeks and lasting through to the 6th month of the program. To know more, get in touch with a ReachLink therapist and begin your journey.

Anxiety symptoms can occur during menopause, regardless of one's anxiety history. To manage these symptoms and the complex emotions associated with menopause, seeking assistance from an online therapist can be beneficial.