If you're lying awake at 3am with your heart racing, or find yourself snapping at the smallest things, you're not alone. Anxiety is a common, often under-discussed experience during perimenopause and menopause, and it can catch women off guard.
This article looks at natural approaches some New Zealand women include in their routine during this stage of life. It's general information only, not medical advice.
Why anxiety can show up during menopause
As oestrogen and progesterone levels change during perimenopause, this is linked to shifts in brain chemistry associated with mood, including serotonin and GABA. This is one reason some women notice anxiety for the first time during this stage of life, sometimes alongside other changes such as disrupted sleep.
Natural approaches to support women experiencing anxiety during menopause.
Many women find these helpful:
1. A sleep routine
Enjoy a consistent wind-down routine (a cup of relaxing tea, a bath, dim lights, limiting screens, a cool room) is a self-care habit some people build into their evenings.
2. Magnesium-rich foods
Magnesium is found in foods such as leafy greens, pumpkin seeds, almonds and dark chocolate. If you're considering a supplement, check with your doctor or pharmacist first.
3. Regular movement
Walking, swimming or yoga are gentle forms of movement to build into a routine
4. Breathing exercises
Slow breathing techniques, such as inhaling for 4 counts, holding for 4, and exhaling for 6, are one example of a practice that is recommended.
5. Caffeine and alcohol
Some women choose to reduce their caffeine or alcohol intake during this stage of life.
6. Connecting with others
Talking with people going through the same stage of life, whether friends, a support group, or your GP, is something many women find valuable.
7. Flower essences
Some women choose to include flower essences as part of their self-care routine. Vital Woman Menopause Support® is a blend of native New Zealand flower essences, made especially to support women in perimenopause and menopause.
When to see your doctor
If anxiety is affecting your daily life, relationships or work, it's worth talking to your GP. Menopause New Zealand is a good starting point for NZ-specific information, and Healthline (0800 611 116) is available free, 24/7, if you'd like to talk something through.
This article is general information only and is not medical advice. It does not describe the effects of any product on your health and should not be relied on to make decisions about your health. Please speak with a healthcare professional about your individual circumstances. Flower essences are not medicines they can be used to energetically support holistic wellbeing.
FAQs
What are some natural approaches for menopause anxiety in NZ?
There's no single approach that suits everyone. Things New Zealand women commonly mention include creating sleep routines, regular movement, conscious diet, breathing practices, and connecting with others. Some also include flower essences, such as Vital Woman Menopause Support®, as part of their routine. It's worth discussing any changes with your doctor.
Are flower essences a medical treatment for anxiety?
No. Flower essences are not medicines and have not been evaluated to diagnose, treat, cure or prevent any disease. They are natural infusions that offer emotional and holistic wellbeing support. Some women choose to include them as part of their self-care routine, but they are not a substitute for medical treatment or advice.
Who should I talk to about menopause anxiety?
Your GP is the best starting point to discuss anxiety during perimenopause or menopause. New Zealand resources such as Menopause New Zealand and Healthline (0800 611 116) are also available.