Perimenopause Anxiety: Why It Happens and How to Feel Better Naturally
- Laura Martire
- 3 days ago
- 3 min read
If you’ve been feeling more anxious lately and wondering, “What is going on with me?” — you’re definitely not alone.
Many women are caught off guard by a wave of anxiety, racing thoughts, or even full-blown panic attacks in their 40s, especially if they’ve never struggled with mental health before. The truth? Anxiety is one of the most common (and most under-discussed) symptoms of perimenopause.
Let’s break down what’s really happening—and what you can do to calm your nervous system, balance your hormones, and feel like yourself again.
What Is Perimenopause Anxiety?
Perimenopause is the 4–10 year transition before menopause when your reproductive hormones—especially estrogen and progesterone—start fluctuating in unpredictable ways. These hormonal swings don’t just mess with your period or fertility. They also impact your mood, stress levels, and how well you sleep.
Perimenopausal anxiety might feel like:
A vague sense of unease or dread
Feeling overwhelmed or on edge
Racing heart, tight chest, or shallow breathing
Panic attacks seemingly out of nowhere
Trouble falling or staying asleep
Constant worry or obsessive thoughts
Even if you’ve always handled stress well, the hormonal chaos of perimenopause can make you more reactive, more anxious, and less resilient to everyday stressors.
The Hormone–Anxiety Connection in Perimenopause
Here’s what’s happening behind the scenes:
1. Estrogen
Estrogen supports serotonin and dopamine—the neurotransmitters that help regulate your mood and keep anxiety at bay. When estrogen dips or spikes erratically (which it often does in perimenopause), your emotional stability can take a serious hit.
2. Progesterone
Think of progesterone as your body’s natural Xanax. It activates GABA receptors in the brain, promoting calm and sleep. In perimenopause, progesterone often drops sooner and more dramatically than estrogen. This leaves many women feeling wired, restless, or unable to switch their brain off.
3. Cortisol
Your main stress hormone. As estrogen and progesterone decline, your tolerance to stress lowers, while your baseline cortisol levels often rise. That means you’re not just feeling more anxious; your body is literally more inflamed, fatigued, and reactive.
4. Blood Sugar Instability
Not technically a hormone, but a huge piece of the puzzle. Blood sugar crashes can mimic anxiety, causing shakiness, irritability, brain fog, and even heart palpitations.
What You Can Do to Calm Perimenopause Anxiety
The good news? There’s a lot you can do to support your nervous system and feel more grounded. It starts with daily habits that stabilize your blood sugar, lower stress, and support hormonal balance.
1. Balance Your Blood Sugar (Daily, Not Perfectly)
Unstable blood sugar = unstable mood. Period.
Eat within 60–90 minutes of waking
Prioritize protein (25–30g) at every meal
Include fibre and healthy fats to slow glucose spikes
Don’t skip meals or survive on caffeine and sugar
2. Move Your Body in the Morning
Even 10 minutes of light movement lowers cortisol and boosts feel-good brain chemicals.
Walk, stretch, or do gentle strength training
Get outside if you can—sunlight helps regulate circadian rhythms
3. Support Your Nervous System Every Day
When your hormones are swinging, your nervous system needs more TLC. Try:
Box breathing or the 4-7-8 method
Legs-up-the-wall pose for 5–10 minutes
Journaling to clear anxious thoughts
Somatic exercises (think: shaking, tapping, or body scans)
4. Prioritize Sleep (Even If It’s Hard)
Sleep disruption is both a cause and effect of perimenopause anxiety. Try:
A screen-free wind-down routine (30–60 min before bed)
Limiting caffeine after noon
Herbal teas like lemon balm or chamomile
Magnesium glycinate at night to promote deeper sleep
5. Eat More Magnesium-Rich Foods
Magnesium is your nervous system’s best friend. Load up on:
Pumpkin seeds, almonds, and leafy greens
Avocados and bananas
Dark chocolate
6. Reduce the Stress You Can Control
You can’t eliminate stress, but you can remove some of the unnecessary load:
Say no to draining obligations
Delegate more (even if it’s uncomfortable)
Block “white space” in your calendar
Build in 3–5 minute nervous system breaks throughout your day
7. Consider Targeted Supplements
Some nutrients and herbs can make a real difference when used correctly:
Magnesium glycinate
Omega-3s (from fish oil or algae)
B-complex vitamins
L-theanine (for calm focus)
Adaptogens like ashwagandha or rhodiola (check with your practitioner first)
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