Menopause Panic Attacks – The Link Between Mental Health and Menopause

As if physical symptoms weren’t already enough, perimenopause and menopause bring with them a higher risk of mental health issues such as menopause anxiety, triggering menopause panic attacks.

But what does that actually mean? What’s the connection between perimenopause, menopause and mental health? Why is menopause anxiety so common? And how can you manage it?

Let’s dive into how to look after your mental health during perimenopause and menopause.

Mental health and menopause

Unfortunately, the mental health problems that can come with perimenopause and menopause often go unrecognised and ignored.

The transition into menopause and menopause itself can be exceptionally turbulent and challenging. However, as we’ve seen in countless other female health conditions, menopause and perimenopause have often been disregarded and under-researched.

This is dangerous: especially when it comes to the mental health side of perimenopause and menopause.

Perhaps you’re thinking “surely, if so many women were struggling with their mental health, there would be more research into it. Maybe it’s just not that common.”

Unfortunately, that’s incorrect.

Statistics have shown that roughly 70% of women experience mental health issues during menopause including menopause anxiety and suffering with menopause panic attacks.

In fact, the challenges in mental health that come with perimenopause and menopause is actually so widespread that some researchers have coined an entire new term to describe it: menopause distress.

Mental health symptoms of perimenopause and menopause can be severe and persistent. But just like menopause and perimenopause, every experience is different. Some women may not suffer from any mental health issues throughout. Others may find the mental health consequences of menopause and perimenopause debilitating, experiencing a menopause panic attack frequently.

The good news, though, is that these symptoms do tend to lessen and even go away once your body gets used to new hormone levels. Plus, there are things you can do to look after yourself, as well as professional help being available if you need it.

What are perimenopause and menopause?

Let’s recap to gain utter clarity on what menopause actually is, and how it differs from perimenopause.

Menopause is when you have reached the end of your reproductive years. You only reach menopause once you have not had any spotting or periods for 12 months in a row. If you go for 11 months without a period and then start spotting, the countdown starts from scratch.

Perimenopause, on the other hand, is the transitional period from pre-menopause to menopause. It’s the “B” on the A-C map.

Everyone’s experience is different, but on average, perimenopause tends to start around 4 years before you reach menopause. That said, it can last significantly longer (or less time if you’re lucky!).

How to know if I’m perimenopausal

The most obvious clue that you’re in perimenopause is a change to your periods. That’s why it’s so important to track your periods in order to understand what stage you’re in.

Though your periods in perimenopause will be unique to you, the general journey begins with shorter and shorter cycles, with irregular and heavier bleeding happening later on.

Declining oestrogen levels – which happens in perimenopause – can cause the following symptoms (which are, as a result, common perimenopause symptoms):

• Hot flashes, sweating and night sweats
• Fatigue, sleep disturbance and insomnia
• Vaginal dryness and painful sex
• A lowered libido
• Psychological symptoms such as mood swings, low mood, lack of focus and motivation, stress, anger, menopause anxiety, menopause panic attacks and depression

How is mental health and menopause linked and cause menopause panic attacks?

Officially, the precise link between mental health and menopause hasn’t yet been understood. But here’s what we do know:

When your hormones fluctuate in perimenopause and your oestrogen levels are knocked off balance, the interaction between your hormones and the neurotransmitters in our brain become a little lost in translation. This, as a result, will impact our moods.

Hormones play such a large role in determining our emotional and mental state. In this case, we’re looking at two main reasons as to why you experience mental health issues in perimenopause and menopause…

Your oestrogen levels reduce and…

Oestrogen plays a dominant role in everyday life. It has an impact on your serotonin levels inside your brain.

Serotonin has been described as a “natural mood booster.” It helps to balance your mood, prevent depression and generally makes you happy.

However, when your oestrogen levels start to go down, your serotonin levels follow the pattern. They’re playing a really sucky game of Follow The Leader.

The lower levels of serotonin can cause you to feel close to tears, sudden to tears, and struggling to stop the tears. This can all work in tandem to trigger a menopause anxiety attack.

In perimenopause, your oestrogen declines gradually and in phases. This can make the psychological symptoms more drastic and pronounced, lasting for longer.

Once your body has got used to the new hormone levels, your mood will begin to balance out. The problem is, though, during perimenopause these hormone levels fluctuate throughout the transition period. So, you’re likely to feel the same symptoms once again the next time your oestrogen levels drop.

Your progesterone levels decrease and…

Progesterone is the other female sex hormone and it works to keep you calm.

So, obviously, as your progesterone levels start to lower, you’re likely to feel some symptoms. Anxiety and menopause panic attacks, low mood, sleep problems and frequent irritability are all based on your hormone changes.

Let’s not forget, too, that the physical symptoms of perimenopause and menopause can cause some mood issues. It’s a tall ask for someone who has had constant hot flashes, has put on unwanted weight, hasn’t slept in months and hasn’t had sex without it being painful for a good while to skip round the park picking flowers.

What are the most common mental health problems in perimenopause and menopause?

Perimenopause and menopause is different for every woman. Everyone’s experience will be different. However, a recent study did follow 2000 women between the ages of 46 and 60 focusing on perimenopause and menopause and their correlation with mental health issues.

This study was carried out on behalf of Health & Her, and the results showed that:

• 86% of the participants admitted they suffered with their mental health problems. (Note that a staggering 80% don’t speak to even their partner or spouse about this.)
• 58% of participants reported low energy and lack of focus as their most pressing mental health issue. This statistic rises to 67% in the age range of 46 – 49.
• 53% of the group reported low mood and depression.
• Half of the group reported anxiety and corresponding menopause panic attacks.
• 42% tracked bursts of anger and mood swings.
• 33% reported overwhelming feelings of worthlessness

As you can see, mental health problems can arise from transitioning into menopause and thereafter, and it’s not exactly uncommon.

Changes to oestrogen levels impacts our cognition. That’s why, when women enter perimenopause and go through it, they often experience symptoms such as:

• Difficulty to focus
• Forgetfulness and poor memory
• Brain fog and brain fatigue
• Mood swings
• Anxiety
• Depression
• Lower confidence (brought on by hormonal changes, unexpected weight gain and changes to both hair and skin)

How can perimenopause and menopause impact sleep? Does lack of sleep trigger menopause panic attacks?

Sleep disturbance is a common side effect of perimenopause and menopause. Even if you’ve never had sleep problems before, the changes to your hormone levels can make it difficult to get your 40 winks.

Night sweats often disturb sleep, too. In terms of why night sweats happen in the first place, we can, once again, blame our fluctuating hormones. As your oestrogen and progesterone levels change, other hormones that work to regulate your body temperature become unreliable and faulty. Thus: night sweats.

The changes to your hormones as well as the anxiety and stress of going through perimenopause or menopause itself can make it tricky to sleep. And if you do manage to drift off, it’s not uncommon to wake up suddenly and drastically, often in a state of panic, triggering a menopause anxiety attack. Not the most pleasant way to wake up, to say the least.

The good news is that these symptoms can be managed – whether it’s through lifestyle and dietary changes or medical treatment from your healthcare provider – it’s really important to seek help when you need it.

Menopause panic attacks and other risks for mental health during menopause

Let’s pop those adjusting hormone levels to the side for a second.

As you reach the time period of entering perimenopause and menopause, it’s not unusual for your life to be going through a few changes that can create stress and discomfort.

Stress in everyday life and adversity can feed into our mental health issues. That’s why it’s so important to speak with your GP if you feel your mental health has been affected.

How to manage your mental health and manage menopause panic attacks

You’re not doomed to struggle with your mental health during perimenopause and menopause. While you’re always recommended to see your GP if your symptoms are causing distress and you need help, there are also things you can do at home:

1. Learn about perimenopause and what to expect

So you can pinpoint your symptoms, prepare for them, and learn how to manage the physical ones, it’s important to get to grips with perimenopause.

2. Allow yourself to feel how you feel

It’s completely normal to have emotional swings and roundabouts at this stage. In the words of a very old, wise wizard from the Wizarding world: “numbing the pain for a while will only make it worse when you finally feel it.” So, feel all the things. It’s worth writing in a journal, too, to sit in your emotional state, get your feelings out on paper, and use it as a method of de-stressing, too.

3. Identify triggers that cause menopause panic attacks

This is also true of physical symptoms. If you can identify certain scenarios or triggers that evoke mental health issues, such as anxiety or panic attacks, you can avoid them or put strategies in place to improve them.

4. Make the time to take daily tasks slowly

Stress, which is common in perimenopause, can cause panic, which can trigger anxiety attacks. Give yourself more time to do things at a pace that works for you wherever possible.

5. Don’t underestimate the importance of nutrition

Eating a well balanced, diverse and strategic diet is absolutely critical for both your physical and psychological symptoms.

6. Make time for self care and relaxation

Your self-care strategy should revolve around what that means for you as an individual. Meditation and yoga have been proven to lower stress levels. On top of this, make sure you put time aside to do the things that bring you joy. Whether that’s belting out 80’s songs in the shower, going on long walks or even doing crossword puzzles.

7. Prioritise your sleep

So many symptoms are harder to handle when we’re tired. That’s why you should protect your energy. Make sure you keep your bedroom as cool as possible, opening the windows and using a fan.

8. Talk to the people you care about about your menopause panic attacks and mental health

It’s so important not to shut out the people you love and trust. Due to the ridiculous taboo that still fogs menopause awareness (admittedly it’s getting better, but we’re not there yet,) many, many women suffer in silence.

The support from people you love should never be underestimated. Explain your symptoms, how they make you feel and potential ways they can support you. Most of the time, a lack of support stems from being totally unaware that you’re suffering.

On top of this, educate the people around you to understand if and when you’re having menopause panic attacks. Explain what they can do to help, even if that’s just giving you some space to breathe.

If you feel like you need professional help with your mental health in perimenopause and menopause, do not hesitate to book an appointment with your GP.

Remember, there is absolutely no shame in speaking with a doctor and asking for help if you’re struggling with your mental health (or any other physical symptoms, for that matter.)

Problems with mental health, unfortunately, are very common at this phase of life. There are many instances that tie mental health and menopause together. But your doctor will be able to help and offer you a variety of treatment methods suitable to you.

Menopause panic attacks in a nutshell

Mental health problems are common as we transition from pre-menopause into perimenopause and reach menopause itself. From menopause anxiety and depression to drastic mood swings, menopause panic attacks and sudden bursts of anger, there’s no “right” way to feel throughout this time-span.

On top of the fluctuating hormones, sheer fatigue due to other physical symptoms would cause anyone to feel cranky. So, be kind to yourself.

The most important thing to take away from this post is to be open and communicate. Do not suffer in silence. The people around you will want to support you, and should you need professional help, there is no shame in doing so.

Whether you’re preparing for perimenopause, bang-in-flow or you’ve reached menopause itself, you are not alone when it comes to mental health. 💚