Anxiety can be a difficult companion, especially when also facing menopause, but it doesn't have to control everyday life. Fortunately, a variety of effective strategies exist to help manage anxiety — these evidence-based techniques can provide relief and foster a sense of calm. Here are 10 practical ways to ease anxiety, empowering women to take charge of their mental well-being during the menopause transition.
1. Prioritizing Sleep
Getting enough sleep is crucial for managing anxiety. Sleep helps the body and mind recover from stress and tension, ensuring they can handle challenges more effectively the next day. Chronic sleep issues can worsen anxiety, and symptoms of fatigue may sometimes mimic anxiety.(1)(2)
Tips for better sleep:
Wind down 30 minutes before bed with no screens.
Avoid caffeine and alcohol before bedtime.
Stick to a regular sleep schedule.
Create a relaxing environment with dim lighting and soothing sounds.
2. Practicing Meditation and Deep Breathing
Meditation offers proven benefits for managing anxiety. It promotes a quiet mind and can reduce stress levels by focusing on breathing and calming the body, thereby reducing anxious thoughts and enhancing relaxation. Even just a few minutes of meditation a day can improve mental health over time. Along with meditation, simple breathing techniques can significantly reduce anxiety by soothing both the body and mind. Here are some methods to try:(3)(4)
Calming Breath: Inhale deeply through the nose, hold for three counts, and exhale slowly through the mouth.
Box Breath: Inhale for four counts, hold for four, and exhale for four.
4-7-8 Breath: Inhale for four counts, hold for seven, and exhale for eight.
Alternate Nostril Breath: Inhale through one nostril, pause, exhale through the other nostril, and alternate for five minutes.
Lion’s Breath: Inhale deeply, then exhale with a "ha" sound.
Abdominal Breath: Place hands on the abdomen, focus on the stomach rising with each deep inhale, and contract with each exhale.
3. Incorporating Yoga
Yoga is a powerful tool that combines movement, stretching, and breathwork. Studies have shown that yoga may be as effective as medication in reducing anxiety symptoms. By calming both the mind and body, yoga can improve overall mental health and enhance coping mechanisms.(5)(6)
4. Exercising Regularly and Connecting with Nature
Physical activity reduces anxiety by releasing endorphins, which improve mood and reduce stress. Even a brisk walk or light jog can help relieve tension. Regular exercise enhances physical health, equipping the body to better handle stress.(7)(8)
Nature walks have been shown to improve mental health by reducing anxiety and depression. A meta-analysis found that walks in natural settings, particularly in forests, have a more significant impact on anxiety than walks in urban areas. The peacefulness, solitude, and escape offered by nature can provide mental relief, enhance mood, and reduce stress.(9)
5. Building Social Connections
Social interactions release oxytocin, the "bonding hormone," which promotes calmness and happiness. These connections also provide support during challenging times. Simple activities like meeting a friend for tea, joining a community group, or volunteering can help soothe anxiety and improve emotional resilience.(10)
6.Maintaining a Healthy Diet
A balanced diet rich in whole grains, fruits, and vegetables supports mental health. Omega-3 fatty acids, found in fish like salmon, as well as in plant-based sources like walnuts and chia seeds, have been shown to reduce anxiety. Eating regularly and choosing energy-boosting snacks like bananas or yogurt can help stabilize mood and energy levels.(11)(12)(13)
7. Considering Herbal Supplements
Some herbal supplements, like chamomile, may help reduce anxiety. A 2016 study showed that chamomile significantly lowered anxiety symptoms without causing long-term side effects. Its calming effect likely comes from apigenin, a flavonoid that works on GABA receptors in a way similar to certain anti-anxiety drugs. However, it’s essential to consult a healthcare provider before starting any new supplement to avoid potential interactions with other medications.(14)(15)
8. Avoiding Alcohol and Nicotine
Although alcohol and tobacco might seem to ease stress initially, they often worsen anxiety in the long run. Both substances act as depressants on the central nervous system, disrupting key neurotransmitters like serotonin. Once their effects fade, anxiety can intensify, and sleep patterns can be disrupted, further aggravating anxiety symptoms.(16)(17)
9. Exploring HRT
Although it’s not a 100% natural option, micronized bioidentical hormone therapy closely resembles the hormones produced by the human body. HRT is also the most effective treatment for perimenopausal and menopausal symptoms. Discover personalized menopause relief with Winona’s expert-guided treatments. Take control of symptoms and explore safe and effective options designed to help soothe anxiety related to menopause.
10. Seeking Professional Therapy
Therapy offers valuable strategies for understanding and managing anxiety. Different therapeutic approaches offer long-lasting benefits, helping individuals uncover underlying issues and develop healthy coping strategies. Cognitive behavioral therapy (CBT), for instance, has proven highly successful in treating anxiety disorders. Building a relationship with a skilled therapist can be an excellent step toward addressing the root causes of anxiety and improving overall mental well-being.(18)(19)
Perimenopause-Linked Anxiety
Anxiety can be challenging, especially during the beginning of the menopause transition, but there are many effective ways to manage it and regain control. By incorporating simple practices like deep breathing, spending time in nature, or seeking professional support, women can experience lasting improvements in their mental health for a calmer, more balanced life.
