7 ways to help your anxiety during peri-menopause and menopause
Handle your anxiety during peri-menopause and menopause
Anxiety during peri-menopause and menopause can have a devastating effect on both home and work life.
Women are more susceptible to anxiety, it’s a fact! Recent studies found that women were twice as likely to suffer than men, and even more so in Europe and the USA.
Everyone feels anxious at times, it’s part of our stress response, it enables us to deal with danger so we stay alive. But when anxiety turns into excessive fear, panic and worry, it can have a devastating effect on both home and work life.
Download our Free Podcast: Menopause in the workplace
Many women find they become more anxious during peri-menopause and menopause, even if they have never had anxiety in the past. Physical symptoms can go along with these feelings, including sweating, palpitations, panic attacks, shaking, nausea and diarrhoea just a few.
What’s causing the anxiety?
1.Cortisol – increased stress levels stimulate constant cortisol release, and too much (or too little) cortisol can interfere with your brain neurotransmitters and increase anxiety.
Tip: Schedule in daily stress management practices, such as meditation, mindfulness, deep breathing, yoga, reading, massage, whatever floats your boat.
Sometimes life can be hard, but it's important to not allow it to get to you. 3Plus can help you with our Returner Roll-Up Session on Developing Resilience.
2.Sex hormone changes – oestrogen, progesterone and testosterone have a big role to play in how your brain works, and therefore how you feel. Fluctuations after 40 can increase anxiety, depression and general brain function.
Tip: Include plant oestrogens to regulate your levels; flaxseeds, lentils, soy in moderation. Get your hormones tested if you’re considering HRT.
3.Insulin – a high sugar/refined carb/processed diet can push up insulin, which can cause inflammation in the brain, altering neurotransmitters and mood
Tip: Eat a LOW GL diet, plenty of protein, healthy fats and complex carbs, no snacking, and reduce alcohol. This will help to keep your blood sugar stable and reduce inflammation.
4.Thyroid – low thyroid hormones mean a lower supply of energy to the brain, this can disrupt normal mood and function and increase anxiety
Tip: get your thyroid properly tested; ask for TSH, T4, T3 and antibodies. Nutreints to support thyroid include iron, Vitamin A, Vitamin D, zinc, selenium, iodine.
5.Gut health – we now know there is a direct link between your gut and your brain. If your gut isn’t happy (you may have digestive issues, you may not), then it can contribute to low mood and/or anxiety.
Tip: look after your gut by eliminating foods that you might be sensitive to (eg gluten or dairy) for a few weeks to notice how you feel. Try foods rich in probiotics such as live yoghurt, sauerkraut, kefir, kombucha to rebalance your gut bacteria.
6.Nutrient deficiencies – these vitamins and minerals are crucial for brain health – Magnesium (nature’s tranquiliser!), Vitamin D (sunshine), B12, B6 (helps to make neurotransmitters like serotonin), Folate (helps B12 and iron), Iron (carries oxygen to brain cells), Omega 3 fats and zinc, among others. If we don’t get enough from our diet, OR we are not absorbing them very well, deficiencies can occur and cause symptoms.
Tip: Get tested – these are all things we test for routinely – and your Dr should be too. If not, supplementing is very safe (check with your Dr if you’re on medication). Look for methylated form of B vitamins.
7.Emotional issues – anxiety might not be anything to do with your physical body, it can come from emotional issues that affect your self-esteem and confidence.
Tip: No food or supplements can help with this, so you will need to get specialist help with this. I’ve heard amazing things about the Thrive programme, an evidence-based training programme that teaches people the skills and resources to overcome mental health issues and learn to thrive.
If you think the source of your anxiety is more physical than emotional, and you’d like help finding the root cause, do book in a free Discovery call with me or one of the team so we can see how best to help you.
Contact 3Plus for Career Coaching to help you regain control of your career and reach your full potential
Found that interesting?
Learn more about our services
Make your dreams a reality with a professional evaluation of your career to date.
The evidence is in. More women in your company can deliver 35% greater financial returns. (Catalyst)
Dates for the Diary
23rd April 2019 at 1800 Podcast with Virgina Franco Executive Storyteller, Resume & LinkedIn Writer
25th April 2019 at 1800 EVE Programme, an initiative of Danone. Twitter Chat “Harnessing Positive Psychology for a Smarter Leadership"
Download and listen free podcasts
How to Create an Effective USP What is a USP? Our Unique Selling Point or UVP (Unique Value Proposition) is our key core message about where...read more
How to Rethink the Modern Workplace for Gender Equality New research shows that diversity and inclusion is a top priority for leaders. So why...read more
Menopause in the workplace In this podcast with Nicki Williams award winning author, keynote speaker and Founder of Happy Hormones for Life,...read more
How to Cultivate Empathy in the Workplace Nancy Milton, international business communications expert, keynote speaker and author, share some vital...read more
Taking Care of your COW Tanvi Guatam, international Personal Branding expert says there is a misconception out there that a personal brand is...read more
The importance of Hard Talk Dawn Metcalfe, author of Managing the Matrix and Hard Talk, shares with us tips to achieve the lasting communication...read more
When Does Female Rivalry Turn into Sabotage There’s a lot of stuff written on social media about female rivalry and competition between women. Some...read more
Goal setting tips to boost your career The happiest people are those that really love their jobs. Those that don’t, dread Sunday nights and...read more
Sexism: How to stage a Bystander Intervention in the Workplace In this power coaching podcast, we're going to tackle one of the questions...read more
How to Get Noticed by Head Hunters & Recruiters In this power coaching podcast, we're going to tackle one of the questions asked multiple...read more
Being able to influence without authority is an essential skill for improving your leadership skills and furthering your career.read more
If you often feel stressed or nervous about interviews then check out these interview tips for introverts. You’ll have job offers coming your way in no time.read more
Negative feedback should be seen as a chance to improve, rather than a personal attack. You just need to learn how best to handle it with these tips.read more