Many women who have anxiety and even mild panic attacks before menstruation begins often see an increase during menopause and the transitional stage before menopause officially begins (one year after the last menstrual cycle). The hormonal changes during these times can influence anxiety and panic attacks. Hormone imbalances can make a woman more susceptible to anxiety disorders, but since not every woman develops anxiety problems, there must be other factors that contribute to the menopausal symptom of increased anxiety. A small organ in the brain called the Amygdala causes anxiety and panic attacks. The Amygdala is responsible for the anxiety reaction, so even when hormone imbalances during menstruation or menopause may 'spark' the initial problem it is not the cause.
Medications for anxiety or hormonal replacement therapy are not the only options for anxiety during menopause. There are ways to deal with the anxiety that do not include medication. These are helpful ways to reduce anxiety:
· Diminish work stress. Discover a good balance between your job and personal life. Don’t push yourself too hard by working too much and ignoring your family and friends.
· Make time to relax. Schedule in time to do nothing.
· Increase physical active by adding some form of exercise like walking, swimming, and yoga to relax.
· When anxiety is recognized, take slow, deep breaths from the belly for a few minutes.
· While doing stress-reducing exercise like yoga or Pilates, listen to relaxing CDs.
· Eat a healthy diet that includes minimal or no alcohol and caffeine
· Avoid antidepressants and other drugs that lead to dependence.
· Maintain blood sugar levels and keep them under control by cutting down on sweets and fatty foods.
· Take a daily multi vitamin and dietary supplements. A suggested dietary supplement is inositol because it has been proven to be effective in lessening anxiety and depression in menopausal women.
· Eat foods with Inositol. Foods that are high in Inositol include oranges, grapefruit, cantaloupes, watermelon, peaches, wheat germ, whole grain breads, cereals, nuts, peas, lettuce, molasses, lima beans, oysters and brown rice.
· Drink herbal teas like chamomile, ginseng, green tea, valerian, and skullcap. These can be used to effectively soothe and relax you.
· Locate social support and talk about your problems with your family and friends openly, in order to build a firm support system.
In the event you are not able to remedy the anxiety on your own and it begins to affect the quality of life, it is time to seek medical treatment. Anxiety should not take over your life or keep you from participating in activities that you enjoy. Not being able to do the activities you enjoy because of anxiety may lead to depression. Don’t be shy about seeking help from a medical professional when needed.
