"It's Not Just in Your Head: How Peri-menopause Affects Anxiety"

Anxiety can feel like it comes out of nowhere—racing thoughts, a pounding heart, a sense of unease you can’t quite shake. For many women, these feelings intensify during peri-menopause, leaving them wondering, What is happening to me?

If this sounds familiar, you’re not alone. Anxiety is a common but often overlooked symptom of peri-menopause. Let’s explore why it happens and what you can do to feel more grounded and in control.

💥Why Does Anxiety Increase During Peri-menopause?

Peri-menopause is the transition period leading up to menopause, often beginning in your 40s (but sometimes earlier). During this time, hormone levels—especially estrogen and progesterone—fluctuate significantly. These hormonal shifts don’t just affect your menstrual cycle—they impact your brain chemistry, too.

Estrogen plays a key role in regulating serotonin, a neurotransmitter that influences mood, sleep, and anxiety. When estrogen drops, so can serotonin levels, leaving you more vulnerable to anxiety and mood swings.

Other factors that can contribute include:

• Sleep disruptions (thanks to night sweats or insomnia)

• Changes in life roles (career, caregiving, aging parents, children leaving home)

• Blood sugar instability and nutritional gaps

• Caffeine, alcohol, and stress—all of which may hit harder than they used to

🥴Common Signs of Peri-menopausal Anxiety

You might notice:

• Feeling overwhelmed or on edge

• Irrational worries or intrusive thoughts

• Increased sensitivity to stress

• Panic attacks or physical symptoms (racing heart, shortness of breath)

• Difficulty sleeping or staying asleep

Sometimes these symptoms appear even if you've never struggled with anxiety before.

🤗What Can Help?

The good news: there are strategies—nutritional, lifestyle, and therapeutic—that can help you manage anxiety during perimenopause.

1. Balance Blood Sugar 🩸

Unstable blood sugar can spike anxiety. Support your mood by:

• Eating regular, balanced meals with protein, healthy fats, and fiber

• Avoiding skipping meals or relying on caffeine and sugar

• Reducing refined carbohydrates

2. Support Hormonal Health ✨

Focus on foods that support estrogen balance and reduce inflammation:

• Cruciferous vegetables (like broccoli, kale, and cauliflower)

• Flaxseeds, edamame (rich in phytoestrogens and fiber)

• Omega-3-rich foods (like salmon, walnuts, chia seeds)

3. Reduce Triggers 🍷

Alcohol, caffeine, and processed foods can worsen anxiety for some women. Try scaling back and see how you feel.

4. Prioritize Sleep 😴

Create a calming bedtime routine, limit screens in the evening, and consider magnesium-rich foods ( I can help you with that ;)

5. Practice Nervous System Regulation 🧘

• Deep breathing, yoga, or gentle movement

• Mindfulness or meditation apps

• Walking in nature

• Talking to a counsellor or therapist

You’re Not Going Crazy—It’s Your Hormones

It’s easy to feel lost during peri-menopause, especially when symptoms like anxiety seem to come out of the blue. But there is an explanation, and you can feel better with the right support.

If anxiety is interfering with your daily life, consider speaking with your healthcare provider—and know that nutrition, lifestyle changes, and emotional support can make a big difference.

Need help navigating peri-menopause with confidence?I offer 1:1 nutrition counselling and personalized support to help you feel like yourself again. I got you 🫶