Menopause marks the end of a woman’s reproductive years and is driven by declining levels of key hormones such as oestrogen and progesterone. These hormonal changes don’t just affect the body — they can also have a major impact on mood, focus, and mental wellbeing.
One of the most common but often overlooked symptoms is menopause anxiety. Many women report increased worry, panic sensations, and feelings of unease during perimenopause and menopause. This guide explains why anxiety happens during menopause, what the symptoms look like, and evidence-based ways to manage it naturally.
Can Menopause Cause Anxiety?
Yes. Anxiety during menopause is a recognised and widespread symptom, affecting around two-thirds of women. Hormonal fluctuations disrupt the balance of chemicals in the brain that regulate mood and stress responses, leading to heightened anxiety and low mood.
According to research by the Fawcett Society, 69% of women going through menopause find anxiety or depression among the most difficult symptoms to deal with — second only to poor sleep and brain fog.
What Causes Menopause Anxiety?
During perimenopause and menopause, oestrogen levels fall sharply. Oestrogen helps regulate serotonin, dopamine, and other brain chemicals that control mood and emotion. When oestrogen drops, the brain’s limbic system — which influences anxiety, focus, and libido — becomes less balanced. As a result, you may feel more nervous, restless, or on edge.
At the same time, the body’s stress hormones (cortisol and adrenaline) can become more active. Normally oestrogen helps dampen their effects, but as oestrogen declines, stress reactions may intensify. This hormonal “see-saw” is one reason mood swings and anxiety are so common in midlife.
Other menopause symptoms, such as hot flushes, night sweats, and poor sleep, can also make anxiety worse — creating a cycle that’s hard to break.
Menopause Anxiety Symptoms
Symptoms can vary widely between women and may include both mental and physical signs:
- Persistent worry or a sense of dread
- Racing thoughts or restlessness
- Panic attacks or shortness of breath
- Heart palpitations or rapid heartbeat
- Shaking, sweating, or trembling
- Digestive upset or nausea
- Muscle tension and headaches
- Tingling sensations in hands or feet
- Trouble concentrating or “brain fog”
Not all anxiety symptoms during menopause are psychological. Many physical sensations — like a pounding heart or shortness of breath — are triggered by hormonal shifts and are not signs of serious illness. However, if these symptoms become overwhelming, you should always speak to a healthcare professional.
How to Reduce Menopause Anxiety
1. Balance Your Diet
Diet plays a major role in hormone health and mood regulation. Aim for a diet rich in:
- Whole foods — fruits, vegetables, whole grains, legumes
- Healthy fats — especially omega-3s from salmon, sardines, flaxseed
- High-fibre foods — to support gut health and the gut-brain connection
Try to limit processed foods, sugar, and refined carbohydrates, as these can worsen inflammation and mood swings. Reducing caffeine and alcohol can also help, since both can disrupt sleep and amplify anxiety symptoms.
2. Exercise Regularly
Movement is a proven stress reliever. Studies show that regular exercise lowers cortisol and increases endorphins, creating a natural mood boost. Even a brisk daily walk, yoga, or light strength training can make a big difference. NHS research confirms that exercise helps reduce symptoms of depression and anxiety across all age groups.
3. Practice Relaxation Techniques
Mind-body practices such as yoga, meditation, breathing exercises, and journaling can calm the nervous system and retrain your brain’s response to stress. Try guided meditation apps, or set aside 10 minutes each evening for deep breathing or mindfulness practice.
4. Cognitive Behavioural Therapy (CBT)
CBT is a well-established therapy for anxiety that helps identify unhelpful thought patterns and replace them with more balanced perspectives. Many women find CBT particularly effective during menopause, as it equips them to manage both hormonal and emotional changes more confidently.
5. Natural Menopause Supplements
Certain supplements may help ease menopause-related anxiety and improve general wellbeing.
Ingredients such as Ashwagandha, vitamin D, Ginkgo Biloba, and prebiotic fibre have been linked to better stress resilience, cognitive support, and gut health - which helps to support the brain.
Eve Biology Menopause Meal Replacement Shakes combine these ingredients to target symptoms like anxiety, brain fog, bloating, and fatigue. In consumer tests 88% of participants reported an improvement in anxiety symptoms after 4 weeks on Eve Biology shakes.
Always consult your doctor before starting any supplement, especially if you take medication.
When to Seek Professional Help
If anxiety begins to interfere with daily life — disrupting work, relationships, or sleep — speak to your GP or a menopause specialist. They can rule out other conditions, discuss HRT (hormone replacement therapy), or refer you for counselling or CBT.
FAQs: Menopause and Anxiety
Is menopause anxiety the same as general anxiety?
No. While they share symptoms, menopause anxiety is specifically triggered by hormonal changes and may appear suddenly in women with no previous history of anxiety.
Does HRT help with menopause anxiety?
For many women, yes. Restoring oestrogen levels can stabilise mood-regulating neurotransmitters and significantly reduce anxiety and depression symptoms.
How long does menopause anxiety last?
It varies. Some women experience anxiety only during perimenopause, while others notice it for several years after menopause. Managing lifestyle factors can help shorten its duration and intensity.
The Bottom Line
Menopause anxiety is common but manageable. By supporting your hormones through diet, exercise, relaxation, and evidence-based therapies, you can regain calm and balance. If anxiety persists, don’t hesitate to reach out for professional support — you’re not alone, and effective treatments are available.
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