Menopause Anxiety: How Long It Lasts, Symptoms, and Coping Strategies

clytenjeri
Nov 29
2 min read

Discover how menopause can trigger anxiety, its symptoms, how long it lasts, and effective coping strategies. Learn when to seek professional help.

What is Menopause?

Menopause is a natural stage in a woman’s life marked by the end of menstrual cycles, typically occurring between the ages of 45 and 55. This transition is confirmed after 12 consecutive months without a period. Hormonal changes, particularly decreases in estrogen and progesterone, drive many of the physical and emotional symptoms experienced during menopause.

How Menopause Causes Anxiety

Anxiety during menopause is common and often linked to fluctuating hormone levels. Falling estrogen levels can affect serotonin, a neurotransmitter that regulates mood, potentially triggering feelings of stress, nervousness, or worry. Other factors contributing to menopause-related anxiety include:

Sleep disturbances and hot flashes
Life stressors such as aging, family, and work
Physical changes, including weight gain or reduced energy
Past history of mental health conditions

Understanding that anxiety is a natural response to these changes helps normalize the experience and reduce feelings of self-blame. Learn More

Symptoms of Anxiety in Menopause

Menopause-related anxiety can vary in intensity and may occur suddenly or gradually. Common symptoms include:

Racing or pounding heart, palpitations
Shortness of breath or rapid breathing
Feeling tense, restless, or on edge
Panic attacks or sudden waves of fear
Sleep disturbances and fatigue
Physical symptoms like nausea, shaking, or headaches

Recognizing these symptoms early can help you manage anxiety more effectively.

How Long Does Anxiety Last During Menopause?

The duration of anxiety varies for each individual. For some, it may appear only during perimenopause, while others experience it throughout menopause. Episodes can last weeks or months and often coincide with hormonal fluctuations. With proper coping strategies and support, anxiety can be significantly reduced, improving overall quality of life.

Coping Strategies for Menopause Anxiety

Managing anxiety during menopause involves a combination of lifestyle changes, self-care, and professional guidance. Effective strategies include:

Regular exercise: Helps reduce stress and improve mood.
Mindfulness and meditation: Calms the nervous system and promotes relaxation.
Balanced diet: Foods rich in omega-3s, vitamins, and minerals support brain health.
Sleep hygiene: Maintain a consistent sleep schedule and create a calming bedtime routine.
Social support: Reach out to friends, family, or support groups to discuss your feelings.
Professional help, including counseling, cognitive behavioral therapy, or medical interventions, can be highly effective.

When to See a Therapist

Seek professional help if:

Anxiety is persistent and interferes with daily life
Panic attacks become frequent
You experience depression or significant mood swings
Self-care strategies are no longer effective

Early intervention with a qualified therapist or menopause specialist can prevent anxiety from worsening and improve your quality of life.

Call to Action

If you are struggling with menopause-related anxiety, Jabali Behavioral Health offers expert support and personalized care to help you manage symptoms and regain emotional balance. Book an appointment today and take the first step toward a calmer, healthier you.

References

Bremer, E., Jallo, N., Rodgers, B., Kinser, P., & Dautovich, N. (2019). Anxiety in menopause: A distinctly different syndrome? The Journal for Nurse Practitioners, 15(5), 374-378. https://doi.org/10.1016/j.nurpra.2019.01.018

Huang, Wang, Zheng, & Liu. (2023). Anxiety disorder in menopausal women and the intervention efficacy of mindfulness-based stress reduction. PMC Home. https://pmc.ncbi.nlm.nih.gov/articles/PMC10086901/

My Menopause Centre. (2025, October 17). Menopause and anxiety. https://www.mymenopausecentre.com/symptoms/anxiety/