Help for Menopause and Anxiety in Vancouver, WA

We are aware of the process of menopause. It is a time in a woman’s life when hormones shift, and she stops menstruating. Instead, she prepares to begin a new life full of adventure for her third act.

We may be surprised to learn that during the time of menopause and the years preceding (perimenopause), various symptoms can creep up. These symptoms can include insomnia, night sweats, weight gain, vaginal dryness, and more.

Due to hormonal shifts, anxiety can increase, and we may find it difficult to regulate our emotions and manage stress. When estrogen declines, the hormonal shift alters brain chemistry, making us more prone to stress and anxiety, linking menopause and anxiety.

Tips for Managing Menopause and Anxiety

Managing menopause and anxiety can include Hormonal Replacement Therapy (HRT) for some women. Speak to your physician about the benefits and drawbacks of HRT. Whether you choose to try hormonal therapy or not, making significant changes in your lifestyle will make a difference in how you manage the symptoms of menopause and anxiety.

Listen to music or read

To relieve stress and anxiety, take time out for yourself. The perimenopausal and menopausal stages fall during a time when a woman may be dealing with a career, family, aging parents, mortgage or rent, and other responsibilities.

It is easy to dismiss things and activities that make her happy as frivolous. But these activities will bring her the most joy. Spend a few minutes in the morning, during your afternoon break, or in the evening listening to music or reading a book.

Try aromatherapy

Scents are powerful and can have a calming effect. Aromatherapy is the practice of using scents, such as those found in essential oils, to soothe and promote relaxation. You can find lotions and creams infused with essential oils like chamomile, lavender, jasmine, ylang-ylang, and rose. You can purchase a diffuser to add a few drops of essential oils to incorporate that sense of well-being into your home.

If you don’t like the idea of essential oils or have pets, consider wax tarts, which you can melt in a warmer to capture your favorite scents.

Start lifting weights

The estrogen shift decreases muscle mass, which can change your metabolism and increase your risk of weight gain as you age. Without proper training, weak muscles can lead to imbalance, stiffness, and injuries. Strength training with weights should be done at least two days a week to combat the loss of muscle tissue.

Proper form is critical, so learn proper technique from a certified personal trainer and sample at-home and gym workouts to see where you are more comfortable. Before starting any new fitness regimen, discuss it with your doctor.

Consistent exercise

Consistent exercise is a natural mood booster. When you work out with moderate intensity several days a week, the heart-pumping movement triggers a release of serotonin and dopamine. Your confidence and sense of well-being will soar. You will feel accomplished after a sweaty workout and want to do it again the next day.

Start with a brisk walk, and as you become stronger and fitter, increase the duration, distance, or pace. Experiment with other forms of exercise and sports to find activities that resonate with you.

Take care of your sleep

Menopause and anxiety can make quality sleep elusive. To increase your odds of falling asleep and sleeping through the night, create a nighttime routine. When you practice your routine, your brain begins to work on autopilot, and the habits will trigger the mind to shut down for the night.

Start your bedtime routine after dinner to ensure you get enough sleep. Take a warm bath or shower, slip into your coziest pajamas, brew a cup of herbal tea, and pick up a book to read. Avoid screens and exercise for at least two hours before bed as they can make falling and staying asleep more challenging.

Be intentional about your day

As a woman, you have responsibilities to others, whether that is your spouse, children, aging parents, extended family, friends, career, or church. But life can get busy to the point that we put personal needs on the back burner. Menopause and anxiety will then take the front place. Be intentional about your day and your new habits. Remember that these changes will serve you for a lifetime.

Seek counseling to help with menopausal anxiety

Although hormonal changes are not in your control, as this is a natural stage in a woman’s life, you can manage menopause and anxiety with lifestyle changes, a healthier diet, and counseling. Consider Christian counseling as an option for your mental health during this stage. You will learn psychological techniques while staying rooted in your faith in Jesus Christ. Contact our center today to get started.