Coping with Anxiety During Menopause: Jana’s Story

Many women go through different experiences during menopause, a stage often filled with both physical and emotional changes. For Jana (48), this period was especially challenging due to persistent anxiety that affected her daily life and relationships. Over time, however, she learned how to manage and overcome these feelings through various strategies.

The Beginning of Anxiety

“At the start of menopause, I noticed changes in my mental state. I began to feel constant anxiety without a clear reason. It would flare up unexpectedly, affecting my sleep and focus. It was difficult to understand or control these feelings, which only made me more frustrated,” Jana recalls.

She adds:

“I started researching possible causes and found that the hormonal changes in my body played a major role. Estrogen, the hormone that helps regulate emotions, was dropping significantly, which caused mood swings and heightened anxiety. I refused to let these feelings control me—I wanted to take charge. Alongside medical consultation, I took several steps that helped me a lot.”

Steps Toward Healing

Jana read extensively about menopause and its impact on mental health, which reassured her that she wasn’t alone. She also began exercising regularly—walking and practicing yoga—both of which helped release “happy hormones” and ease tension. Deep breathing, meditation, and relaxation techniques became effective tools for calming her mind during anxious episodes.

Talking openly about her feelings with friends and family gave her valuable emotional support. A consultation with a psychiatrist provided her with a clear plan for managing anxiety.

Jana also emphasizes the importance of lifestyle adjustments: improving her diet, reducing caffeine, and maintaining a regular sleep schedule. With time, she noticed her anxiety becoming less intense and less frequent.

“The anxiety didn’t disappear completely,” she says, “but I became stronger and more capable of handling it in a positive way. That gave me peace of mind and a sense of control over my life.”

Her advice to women going through menopause: “Give yourself time to understand and accept the changes. Seek support—whether from loved ones or professionals. Anxiety is a natural part of this stage, but with awareness and care for both mental and physical health, it can be managed.”

Menopause: A Challenging Transition

Many women, especially after the age of 40, experience symptoms such as mood swings, discomfort, sweating, and fatigue. Often, they dismiss these symptoms as ordinary until realizing later that they are linked to menopause. This can make daily life difficult, and medical or psychological support may be necessary.

According to the World Health Organization, most women reach menopause between ages 45 and 55. It occurs naturally as the ovaries stop producing estrogen and eggs. The transition may be gradual, usually starting with irregular menstrual cycles. Symptoms can last for about 7 years, and in some cases up to 14 years, depending on lifestyle.

Factors influencing the timing of menopause include genetics, climate, number of pregnancies, and overall health. For instance, women in tropical or Middle Eastern regions often experience menopause between ages 45–50, while in colder climates, it can occur earlier. Surgical removal of the ovaries, radiation, or chemotherapy can also trigger early menopause.

Common Symptoms of Menopause

• Irregular or missed menstrual periods

• Hot flashes

• Night sweats

• Mood swings and irritability

Although many of these symptoms ease about a year after menstruation stops, menopause also affects physical health. According to the American Geriatrics Society, women become more vulnerable to heart disease, bone weakness, and osteoporosis. Vitamin and mineral deficiencies can further weaken the body and immunity.

Tips for Managing Menopause

1. Psychological Support

Emotional support from family and friends plays a vital role. Without it, women may face anger, anxiety, and loss of self-esteem. Some experience severe depression, sleep problems, and fatigue—making professional help essential.

2. Healthy Lifestyle

Regular physical activity, such as daily walking or yoga, helps release endorphins, reduce stress, and maintain bone and heart health. Yoga, in particular, improves flexibility, balance, and emotional well-being.

3. Balanced Diet

A nutrient-rich diet protects against osteoporosis and other health risks. Key recommendations include:

• Fish and omega-3 fatty acids → support heart health and improve mood.

• Low-fat dairy, yogurt, cheese, and leafy greens → provide calcium for strong bones.

• Fortified products such as almond milk, cereals, and orange juice → boost calcium and vitamin D.

According to the North American Menopause Society, 1 in 2 women over age 50 will suffer a fracture related to osteoporosis. Experts recommend:

• Women aged 19–50: about 1,000 mg calcium daily

• Women aged 51+: about 1,200 mg calcium daily