ANXIETY is one of the first symptoms of perimenopause. It often creeps up in the early stages and takes women by surprise. Many women expect the menopause starts with hot flushes around the age of fifty and instead they may get an unnerving sense of unease and anxiety in their early forties.
Why does this happen?
It’s due to the initial fall in the hormone progesterone which is our chill hormone. Not many of us are aware of this hormone until is starts to decline. Annoyingly, at the same time oestrogen goes on its own rollercoaster ride peaking and falling which creates some of the many symptoms women can experience.
Maybe you can relate to perimenopause systems such as tender boobs, mood swings and periods which become heavy and unpredictable.
In addition to this, our busy midlives are usually flooded with the stress hormone cortisol. Daily triggers of pressure, responsibility and overwhelm will increase this hormone, which then trumps the chill hormone progesterone. The body needs to pay attention to the alarm bell, not the voice of calm. This then supresses your progesterone even more, and yes, anxiety increases even more.
So what can we do to help this?
Firstly, acknowledge what’s going on and that you are probably in the early stages of perimenopause. Then appreciate you now need to take control of your hormones and lifestyle. As stress is a big factor in play, you need to incorporate stress management strategies on a daily basis.
You also need to be true to yourself and appreciate how you personally react to triggers and stimulants. Some can manage these better than others, so you may need to be more disciplined and supported than your friends and colleagues.
Here are 10 ways to help manage your anxiety in perimenopause:
1. Avoid stimulants like coffee especially first thing in the morning and later in the day.
2. Incorporate movement in the morning to burn off cortisol when it is at its highest.
3. Try adaptogens like ashwagandha, but seek medical advice if on medication for thyroid.
4. Deep breathing will down regulate your nervous system and calm your brain.
5. Don’t overdo the high intensity workouts as these can push cortisol higher if already quite high.
6. Edit out and delegate jobs that someone else can help you do, so that you can feel less overwhelm.
7. Take walks in nature or stand on grass for grounding.
8. Avoid alcohol and sugar which can put pressure on your body to metabolise and affect your hormonal balance.
9. Reduce time on devices and mute notifications where possible.
10. Slow down. Realise your mind and body need more rest to help you day to day.
Anxiety is just one of the many symptoms women experience during perimenopause. Many of these can be managed with specific lifestyle strategies, diet and exercise. If you need more information or support, please reach out. I am a fully qualified holistic menopause coach.
If you would like to book a free 10 minute call with me, please contact me at info@nicolapeaty.com
OR
Sign up to my online menopause programme created to balance your hormones, feel stronger and take control of your life. Go to: https://www.nicolapeaty.com/maximise-your-menopause
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