Out of nowhere, your heart starts racing, your brain feels like someone is squeezing it, your mind goes to dark places, and you just don’t feel quite right. No, you are not losing your grip: You are experiencing a very common spike in anxiety due to hormonal fluctuations. Therefore, how are hormonal and anxiety issues intertwined?

As a matter of fact, PMS is a combination of emotional and physical symptoms that people experience after ovulation during the luteal phase. The luteal phase begins after ovulation and typically lasts for 14 days. It ends when a person’s period, known as the menstrual phase, begins. Altogether, the OWH notes that researchers do not fully understand why anxiety occurs before a period, but it may occur due to changing hormone level.

“Do not dwell in the past; do not dream of the future, concentrate the mind on the present moment.” – Buddha

Perimenopause and Anxiety

There are few studies about anxiety and perimenopause, but some women report symptoms of hormonal anxiety during this time. Basically, anxiety involves constant worrying that gets in the way of your day-to-day life. You may feel muscle tension, sweating, or nausea. Consequently, both depression and anxiety can make it hard to concentrate, sleep, and take care of yourself.

Therefore, getting better sleep can make a big difference. If you’re getting too little or poor-quality sleep, you may have trouble making decisions, solving problems, controlling your emotions and behavior, and coping with change. Not getting enough sleep has also been linked to depression, risk-taking behavior, and suicide.

Also, try to create the best environment possible for comfortable sleep:

• Go to bed and wake up at the same time every day.
• Avoid your computer, phone, TV, and other screens in the hour before bedtime.
• Avoid heavy meals close to bedtime.Skip coffee, soda, or tea in the afternoon—caffeine can affect you up to 8 hours after drinking it.
• Keep your bedroom quiet, cool, and dark. Use a fan if that makes you more comfortable.

“In the end, it’s not the years in your life that count. It’s the life in your years.” –Abraham Lincoln

Menopause and Anxiety

As a result, anxiety is a common symptom of menopause. Hormonal changes, life stresses, and sleep problems may all cause anxiety at this time. A 2020 study in Brazil found that 58% of women aged 45–55 who were experiencing perimenopause had anxiety symptoms. In the same study, 62% experienced symptoms of depression. The hormonal changes that happen during menopause can drive feelings of anxiety. , At any rate, changes in estrogen levels, in particular, may have an impact.

At the same time, it is common for people undergoing menopause to receive hormone replacement therapy (HRT) and other treatments for menopause symptoms. Treating hormone imbalances may reduce anxiety symptoms in some cases. However, doctors may also recommend antianxiety medications and psychotherapy to directly treat anxiety.

Importantly, people should make sure that they take time out for themselves. Certain activities, such as gardening, reading, meditating, practicing mindfulness, or yoga, are all good ways to focus on oneself and create feelings of well-being and relaxation.

Therefore, changes in hormone levels, life changes, and sleep disturbances during menopause can cause anxiety. In addition to generalized anxiety, people may also experience sudden, intense panic attacks. People can often manage these symptoms with lifestyle changes, medications, and psychotherapy.

“Don’t judge each day by the harvest you reap but by the seeds that you plant.” —Robert Louis Stevenson

Herbal Remedies for Anxiety

Equally, there are several other herbs that may help alleviate symptoms of hormonal anxiety. Here are a few:

Ashwagandha: Ashwagandha is an adaptogenic herb that can help regulate the body’s response to stress. At length, it can be taken as a supplement or brewed as a tea.

Lemon balm: Lemon balm is a calming herb that can help reduce anxiety and promote relaxation. At the same time, it is often brewed as a tea and can also help with sleep.

Holy basil: Also known as Tulsi, this herb has calming properties and is known to help reduce stress and hormonal anxiety. Furthermore, holy basil can be brewed as a tea or taken as a supplement.

Rhodiola rosea: Rhodiola is another adaptogenic herb that can help reduce stress and anxiety. By comparison, it can be taken as a supplement in capsule or powder form.

St. John’s Wort: St. John’s Wort is commonly used to treat depression, but it may also help reduce symptoms of hormonal anxiety. By the same token, it can be taken as a supplement or brewed as a tea.

Always consult your doctor before taking because sometimes the herbal meds will react badly with prescription meds.

“When I let go of what I am, I become what I might be.” —Lao Tzu

Home Remedies

A person can try several strategies to help reduce anxiety and other symptoms of PMS. These include:

Regular exercise: Studies show that aerobic exercise can effectively reduce PMS symptoms.
Sleep: People should aim for 8 hours of sleep per night.
Avoiding smoking: A 2019 study found that those who smoke are more likely to develop PMDD and PMS.

If possible, people can also try relaxation techniques, such as yoga, massage, meditation, and breathing exercises.

You can use the 333 rule for anxiety in the moment something triggers you. Many people find this strategy helps focus and ground them when anxiety seems overwhelming. Therfore, the 333 rule is a common and informal technique for coping with anxiety. Its purpose is to help you ground yourself and calm down in a moment where you are feeling particularly anxious or overwhelmed. The 333 rule involves looking around your current environment and:

• naming 3 things you see
• identifying 3 sounds you hear
• moving or touching 3 things, such as your limbs or external objects

“The only thing standing between you and your goal is the story you keep telling yourself as to why you can’t achieve it.” – Jordan Belfort

Medical Treatments

According to the OWH, common treatments for PMDD include:

• using hormonal birth control
• taking selective serotonin reuptake inhibitors (SSRIs)
• taking antianxiety medications

Some medical professionals may also recommend:

• light therapy
• benzodiazepine alprazolam (Xanax)
• hormone intervention using gonadotropin-releasing hormone agonists

“Mistakes are a fact of life. It is the response to the error that counts.” —Nikki Giovanni

Conclusion

Hormonal anxiety before a person’s period is a common symptom of premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD). Researchers do not fully understand the difference between people’s experiences with the symptoms, but generally, they believe it is due to fluctuations in hormone levels.

A person should contact a doctor if they experience hormonal anxiety before their period or if the steps taken to treat their anxiety are not working or are working less effectively. A proper diagnosis can help a person more effectively treat their symptoms.

Speaking to other women online or in real life about the physical changes you’re experiencing can also help. There might be Menopause Cafes or social media groups that allow you to listen to other women’s stories, and to share your own.

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-Hypnosis for Sleep: Deep Sleep in 30 Minutes (Strong Effect)

hthttps://www.youtube.com/watch?v=Sh-YrLYC7p8tps://www.youtube.com/watch?v=Sh-YrLYC7p8

-The Anxiety That Came With My Menopause

https://www.webmd.com/menopause/features/anxiety-menopause

-10 Ways to Naturally Reduce Anxiety

https://www.healthline.com/health/natural-ways-to-reduce-anxiety

Have a Good One,

Cindee Murphy, One Voice – Unstoppable

“In the end, it’s not the years in your life that count. It’s the life in your years.” -Abraham Lincoln

References:

Menstrual cycle. (2021).
https://www.womenshealth.gov/menstrual-cycle

PMS and PPD. (2019).
https://adaa.org/find-help-for/women/pms-pmdd

YekkeFallah L, Azimi H, Sadeghi T. The effect of aerobic and walking exercise on physical and psychological symptoms and pain of premenstrual syndrome. Published online 2013.

Depression, mood swings, anxiety. (n.d.)
https://www.menopause.org/for-women/sexual-health-menopause-online/causes-of-sexual-problems/depression-mood-swings-anxiety